Happy new month everyone, and welcome back to secure health, apologies for the long break. This month we will be talking about the first meal of the day and that is breakfast. Fun fact, despite what you may have heard, eating breakfast isn’t necessary for everyone. In fact, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.
So, we will be looking at the best foods you can eat in the morning.
EGGS
Eggs are evidently healthy and delectable.
Studies have shown that having eggs at breakfast builds sensations of totality, decreases calorie consumption at the following supper, and keeps up consistent glucose and insulin levels.
In one study, men who eat eggs for breakfast felt more fulfilled and take in fewer calories during the rest of the day than those who consumed a bagel.
Moreover, egg yolks contain lutein and zeaxanthin. These antioxidants help forestall eye issues like cataracts and macular degeneration.
Eggs are likewise perhaps the best of choline, a very important nutrient for brain and liver health.
Despite the fact that it is high in cholesterol, eggs don’t raise cholesterol levels in most people.
Indeed, eating entire eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol, and improving insulin sensitivity.
Also, three large eggs give around 20 grams of high-quality protein.
Eggs are also very versatile. For example, For instance, hard-boiled eggs make an incredibly versatile breakfast that can be set up early.
GREEK YOGURT
Greek yogurt is rich, creamy, delicious, and nourishing.
It’s made by straining whey and other fluid from milk curds, which produces a creamier yogurt that is more moved in protein.
Protein has been appeared to reduce feelings of hunger and has a higher thermic effect than fat or carbs.
The term thermic effect refers to the increase in metabolic rate that happens after eating.
Yogurt and other dairy products can assist with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1.
Additionally, full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk. Particular sorts of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy.
To ensure your yogurt contains probiotics, look for the phrase that contains live and active cultures on the label.
Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral, and fiber content.
COFFEE
Coffee is an amazing beverage to begin your day.
It’s high in caffeine, which has been shown to improve mood, alertness, and mental performance.
Even small amounts of caffeine can achieve these effects.
An analysis of 41 studies discovered the best portion to be 38–400 mg each day to maximize the benefits of caffeine while reducing side effects.
This is generally 0.3 to 4 cups of coffee each day, depending on the coffee’s strength. Caffeine has likewise appeared to increase metabolic rate and fat burning. In one study, 100 mg of caffeine each day helped people burn an extra 79–150 calories over a 24-hour time span.
Furthermore, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.
This where we will be calling it a day for today, we will be back on Thursday with another more healthy food you can have for breakfast, till remember that secure health is just one click away.
