Breakfast is the most important meal of the day. It is so because it gives us all the energy we need to start the day perfectly. If you have a habit to skip breakfast, then you are not supporting your health.
In this article, we will give you 5 ways to boost the healthy value of breakfast and help you consume the best nutritious breakfast every morning. You can get a lot of benefits from a healthy breakfast. It can help you lose weight, keep you full longer throughout the day, provide you with energy and even help you reach the recommended servings.
Start following the tips we will give you below and start feeling better in no time.
1. Include protein
Proteins are the most satisfying nutrients. When the stomach is empty, it releases ghrelin, while when it is stretched, this secretion is stopped, sending a signal to 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 many studies, the dietary protein significantly affects the production of ghrelin. And because of that, a breakfast rich in protein quieted the ghrelin outputs. In that order, you can add nuts, yogurt, hard boiled eggs, a scoop of protein powder, or some organic peanut butter to your everyday breakfast.
2. Replace sweet with savory
You don’t want to increase the blood sugar levels at any cost. So you should definitely stop consuming breakfasts as cereals, loaf bread, or muffins, which are loaded with sugar.
On the other hand, 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, as they provide a feeling of satiety and do not skyrocket the blood sugar.
3. Add fat
In order to get the energy you need for the following day, you need to start adding some healthy fats to your breakfast. They will make you feel fuller longer and you will be really energized.
But, you should keep in mind that the only healthy fats that are beneficial are avocados, coconut oil, almond butter, and flaxseed oil, seeds, and nuts. So the simplest way to add fat to your meal is just a few tablespoons to your bowl and you are done.
4. Add vegetables
Vegetables are high in fiber and can help the bowel movements, s you should include them you’re your breakfast. If you have a serving of veggies with the breakfast, you can more easily reach the recommended 2 ½ cups daily.
For instance, 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.
5. Steel cut oats instead of rolled oats
The main difference between the steel cut oats and the rolled oats is that they 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 preventing rapid rises and falls of the blood glucose levels. Furthermore, due to these properties, oats can help the process of weight loss.