Our Favorite Healthy Breakfasts

Breakfasts such as a bowl of cereal with berries, bagels, muffins, waffles, bacon, and sausages, along with orange juice, are sold at many restaurants and supermarkets under the label "Healthy Breakfast" are they healthy? 

It may be okay to eat like this now and then, but if you eat like this regularly, you're going to get sick, somehow or another.

What Are the Reasons You Should Not Eat Your Typical Breakfast Foods?

You see, to your cells, cereal, a piece of toast, a bagel, or a muffin are all the same as dessert. Consuming processed carbs and sugars raises insulin and blood sugar levels. Those sugars are easily absorbed by your fat cells, where they become body fat. It has been found that bacon, sausage, and butter fats thicken the arteries and cause heart attacks and strokes. Processed foods and cured meats typically contain salt, which increases our blood pressure and causes us to retain water. All of this leads to obesity, weight gain, high cholesterol, high blood pressure, and ultimately, heart disease.

A Healthy Breakfast - What It Is and Why You Should Eat One? 

You break your overnight fast with this meal. The first food that you consume can impact the rest of your day. The main advantages of eating breakfast are increased energy and reduced cravings.  

A healthy breakfast provides vitamins and minerals so that you feel well and think clearly and helps control your blood sugar levels and weight. Studies have revealed that consuming a healthy breakfast, particularly one that contains protein, can reduce overall hunger and stop brain signals that cause you to overeat. In addition, breakfast consumption is associated with better nutritional intake as well as overall health¹.

Alternatively, bad breakfasts ruin your metabolism, cause you to gain extra pounds, and wear you out. Breaking your nightly fast with healthy foods will give you a jump-start to the day.

What Should A Healthy Breakfast Include?

You should include fiber-rich carbohydrates, protein, and healthy fat in your breakfast. Fiber-rich carbohydrates such as fruits, vegetables, oatmeal, or whole-wheat toast have a slower rise in blood sugar levels and insulin release, keeping you full and energized for 3-4 hours. Additionally, protein and fat digest slowly; they suppress hunger hormones and help you feel full longer².

 

Read on to learn the top 14 of our favorite healthy breakfast options that dietitians recommend.

1.   Oats

There are several reasons why oats are among the best foods to eat in the morning. Besides being a pure whole grain, they contain fiber, B-vitamins, plant-based protein, and minerals like calcium, iron, and magnesium. A type of fiber in oats known as beta-glucan has been shown to help lower cholesterol levels, making whole oats, such as steel-cut oats, a good source of fiber that reduces the risk of heart disease. Beta-glucan also fuels your probiotics, which help your digestive system's friendly bacteria survive and flourish³. 

Moreover, beta-glucan in oats is a viscous fiber that promotes feelings of satiety. Studies have shown that it increases levels of a hormone responsible for fullness, PYY and its effects are most significant at higher doses. Additionally, oats are full of antioxidants, which prevent their fats from going rancid. Further, these antioxidants may help to lower blood pressure and heart health⁴. 

The protein content of cooked oatmeal is only about 6 grams per cup, so you will not reap the benefits of a higher-protein breakfast. Make your oatmeal breakfast protein-rich by preparing it with milk instead of water or serving it with egg or cheese.

2.   Greek Yogurt

You can have Greek yogurt for breakfast, as it is delicious, creamy, and nourishing. It's made by straining whey and other liquids from milk curds, which results in a creamier, meatier yogurt with more protein content. Researchers have shown that protein reduces hunger feelings and has a more significant thermic effect than fats or carbs. A thermic effect occurs after food consumption, which involves a rise in metabolism⁵.

Moreover, yogurt and other dairy products may also aid in weight management because they enhance hormones that promote fullness, such as PYY and GLP-1. In addition, full-fat yogurt contains CLA (conjugated linoleic acid), which can decrease breast cancer risk and increase fat loss. Probiotics such as Bifidobacteria, which keep your digestive system healthy, naturally occur in certain types of Greek yogurt. Be sure that your yogurt contains live and active cultures by looking for the phrase on the label⁶.

Add slices of fruit or berries to Greek yogurt for an added dose of vitamins, minerals, and fiber.

3.   Eggs

Healthy and delicious, eggs are a must-have for any diet. Eating eggs at breakfast can help maintain steady blood sugar and insulin levels, increase feelings of fullness and reduce subsequent calorie intake. In one study, eating eggs for breakfast helped men feel much more satisfied and ate fewer calories throughout the day than eating a bagel for breakfast⁷.

Moreover, eggs contain choline, an essential nutrient for the health of the brain and liver. Despite their high cholesterol content, eggs do not raise people's cholesterol levels. Consuming whole eggs may reduce heart disease risk by modifying bad cholesterol shapes, increasing good cholesterol, and improving insulin sensitivity⁸.

Egg yolks are also a good source of lutein and zeaxanthin. They protect against conditions such as cataracts and macular degeneration. Additionally, three large eggs offer about 20 grams of protein of high quality⁹.

4.   Berries

These delicious fruits are chock-full of antioxidants. Among the most popular types are raspberries, blueberries, blackberries, and strawberries. Compared to most fruits, they are low in sugar but high in fiber.

Berry fruits are also an excellent source of an antioxidant called anthocyanins, linked to heart health and a longer lifespan. Berry consumption has been linked to reducing inflammation markers, preventing cholesterol oxidation, and maintaining cell health in the blood vessels¹⁰.

To make your breakfast tastier, try eating berries with cottage cheese or Greek yogurt.

5.   Coffee

Your day is better off with a cup of coffee in the morning. It contains a lot of caffeine, which has been proven to boost mood, alertness, and focus. Caffeine can achieve these effects even in small doses. Additionally, caffeine is also known to increase fat loss and metabolic rate. One study revealed that 100 mg of caffeine a day could burn an additional 79–150 calories over 24 hours¹¹.

Besides being rich in antioxidants, coffee can decrease inflammation, reduce the risk of diabetes and liver disease, as well as protect your blood vessels¹².

6.   Green Tea

In addition to being healthy, green tea is also delicious. It's worth a shot. Get started on your routine or work by drinking a cup of unsweetened green tea. With this, you can make up for the loss you had overnight and give yourself a head start towards your hydration goals.

As it contains caffeine, it enhances alertness, mood, and metabolism¹³. There are between 35 and 70 mg of caffeine per cup in green tea, about half of what you find in coffee. Primarily it appears to be beneficial for diabetics. Several studies show that green tea drinkers have lower blood sugar levels and insulin levels. Additionally, it contains the antioxidant EGCG, which may protect the brain, heart, and nervous system from harm¹⁴. 

7.   Nuts

It's healthy, delicious, and satisfying to eat nuts. They're filling and prevent weight gain, so they're great for breakfast. Though nuts contain high levels of calories, studies suggest that not all the fat you eat is absorbed. You only absorb about 129 calories from an ounce of almonds. 

Additionally, nuts reduce insulin resistance, inflammation, and heart disease risk factors. In addition to fiber, nuts are packed with potassium, magnesium, and monounsaturated fats that are good for your heart¹⁵.

Moreover, Brazil nuts are a great source of selenium; just two Brazil nuts provide you with more than 100% of your daily requirement¹⁶. Diabetes patients can also benefit from nuts. Researchers found that replacing 2 ounces of carbs with nuts reduced levels of blood sugar and cholesterol¹⁷.

A tablespoon of chopped nuts on your oatmeal, yogurt, or cottage cheese will enhance its nutritional value while adding crunch.

8.   Chia Seeds

Chia seeds are high in fiber and highly nutritious. Approximately 11 grams of fiber are present in every ounce of chia seeds. As chia seeds contain viscous fiber, they absorb water, allowing more food to move through your digestive system and leaving you feeling satisfied. Researchers found that eating chia seeds reduced hunger in people with diabetes while improving blood sugar levels and blood pressure¹⁸.

A high level of antioxidants in chia seeds protects your cells against unstable molecules known as free radicals. An earlier study of people with diabetes found that consumption of chia seeds helped to decrease CRP levels by 40%. A high CRP level is associated with an increased risk of heart disease¹⁹.

You can have chia seed pudding at breakfast by mixing one ounce of chia seeds, one scoop of whey protein powder, one cup of almond milk or coconut milk, and half a cup of berries.

9.   Flaxseeds

It's highly healthy to consume flaxseeds at your breakfast. You stay full for hours after eating them because they are rich in viscous fiber. In addition to improving insulin sensitivity, flaxseeds may also lower blood sugar levels and protect against breast cancer. The ground flaxseeds in two tablespoons provide three grams of protein and four grams of fiber²⁰.

If you want to increase the fiber and antioxidant content of your breakfast, try adding flaxseeds to a smoothie, Greek yogurt, or cottage cheese. To get the best results, choose ground flaxseeds or grind them yourself before eating because whole flaxseeds cannot be absorbed by your system and will pass through.

10.        Avocados

They contain a unique combination of heart-healthy fats, dietary fiber, and water. You will feel fuller longer, which reduces your likelihood of overeating for the rest of the day. Avocados are also known for their unsaturated fats, which may help protect against heart disease, cancer, and diabetes²¹.

A toast made with avocado and whole grains is a good source of B vitamins and minerals²². Make it even more protein-packed by adding an egg to it.

11.        Cottage Cheese

Having cottage cheese for breakfast is a great idea. This food is high in protein, increasing metabolism, reducing hunger hormone levels, and promoting being full. Several studies have proved that cottage cheese is just as satisfying and filling as eggs²³.

Cottage cheese also contains CLA, a compound that could contribute to weight loss. Protein is plentiful in cottage cheese since one cup contains 25 grams²⁴.

Make it even more nutritious by adding berries, ground flaxseeds, and chopped nuts.

12.        Whole-Grain Waffles

You can easily substitute frozen waffles for toast. Make sure the first ingredient is either water or whole grains and choose products with minimal sugar added. A two-piece whole-grain waffle has just 3 grams of sugar and is high in fiber and protein.

Add nut butter, cinnamon, and chocolate chips to them for a treat, or use them as sandwich bread with eggs.

13.        Sweet Potatoes

Sweet potatoes provide about 400% of the daily vitamin A requirement in just one medium-sized piece. Beta-carotene is found in its orange flesh, which is vital for immunity. In addition, sweet potatoes are rich in fiber which can lower your LDL cholesterol level and improve your digestive health²⁵.

Consider experimenting with sweet potatoes as a replacement for bread, bagel, or muffin in the morning.

14.        Bananas

Bananas are delicious to eat at breakfast and are filling. Bananas are rich in folate and vitamin B6, which produce serotonin, reducing anxiety and improving mood. By removing cholesterol from your GI tract, soluble fiber lowers cholesterol levels in the blood (preventing plaque from clogging arteries)²⁶.

Add sliced bananas and a tablespoon of chia seeds or walnuts to morning oats to boost their heart-healthy benefits.

The Bottom Line

Well-balanced, nutritious breakfast can provide you with energy and help you avoid overeating throughout the day. The above are only a few ways you can eat a healthy breakfast. Choose well-balanced options that will enhance your day with nutrients and avoid the typical cereal, bagels, and pastries.