Breakfast is the most important meal of the day, but many people just believe that not skipping it is enough to support health. In this article, we’re going to present you 5 ways that will help you boost the healthy value of this meal and help you consume a balanced and nutritious breakfast every morning. A healthy breakfast offers numerous health benefits: it can help you lose weight, keep you full longer, provide the energy needed for the entire day, and help you reach the recommended servings.
Try these 5 suggestions we’ve prepared for you and you will instantly feel the improvements!
The most satisfying nutrients are precisely proteins. When our stomach is empty, it releases ghrelin, and when it is stretched, this secretion is stopped. Then, it sends a signal to the brain cells to increase hunger and the secretion of gastric acid and gastrointestinal motility, and make the needed preparations for the consumption of food.
According to several studies, dietary protein significantly affects the production of ghrelin. Experts have also found that a breakfast rich in protein quieted the ghrelin outputs. Feel free to add nuts, yogurt, hard boiled eggs, a scoop of protein powder, or an organic peanut butter to your breakfast every morning!
Replace Sweet with savory
Sweet breakfasts, such as cereals, loaf bread, or muffins, are abundant in sugar and increase the blood sugar levels dramatically. But, if you are one of those who do not mind heating up the last night’s meatball marinara, you already enjoy the benefits of savory and balanced meals in the morning, because they provide a feeling of satiety and do not skyrocket the blood sugar.
Add some healthy fats to your breakfast to feel fuller longer and you will get the energy you need for the following day. But, you should know that only healthy fats are beneficial, such as avocados, coconut oil, almond butter, and flaxseed oil, seeds, and nuts. Try to have simple meals and add several tablespoons to your meal, as less is always better.
Vegetables are high in fiber and can help the bowel movements. Include them you’re your breakfast. If you have a serving of veggies with the breakfast, you can reach the recommended 2 ½ cups daily more easily. For example, if you are eating eggs stir some onion, peppers, or spinach into them and enjoy the healthy and nutritious veggie scramble, which provides multiple health benefits.
Steel Cut Oats instead of rolled oats
You can differentiate steel cut oats from rolled oats. Rolled oats are not rolled flat into flakes, but the whole toasted oat grain, or groat, used to produce rolled oats is cut into thirds to yield steel cut oats.
Steel cut oats still contain the same nutrients and provide a feeling of fullness, while at the same time, they’re preventing rapid rises and falls of the blood glucose levels. These are the properties that make oats helpful in the process of weight loss.