Eggs are undeniably healthy and delicious. Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration. Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health.
Though high in cholesterol, eggs don’t raise cholesterol levels in most people. In fact, eating whole eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin sensitivity
Coffee is an amazing beverage to start your day. It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.
In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.
Oatmeal is the best breakfast choice for cereal lovers. It’s made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure
Bear in mind that 235 grams of cooked oatmeal contain only about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast. To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
Nuts are tasty, satisfying and nutritious. They’re a great addition to your breakfast, as they’re filling and help prevent weight gain.
Even though nuts are high in calories, studies suggest you don’t absorb all the fat in them. In fact, your body only absorbs about 129 calories of a 1-ounce (28-gram) serving of almonds.
All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat. Nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation.
Nuts are also beneficial for people with diabetes. Replacing a portion of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and cholesterol levels
Green tea is one of the healthiest beverages on the planet.
It contains caffeine, which improves alertness and mood, along with raising metabolic rate. Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.
Green tea may be especially helpful against diabetes. A review of studies found that green tea drinkers had reductions in blood sugar and insulin levels. It also contains an antioxidant known as EGCG, which may protect your brain, nervous system and heart from damage.
If you do eat in the morning, make sure to start your day off right by fueling your body with the healthy and nutrient-dense foods.