After all, it’s designed to be the first meal you eat after waking up in the morning ;in other words, when you have breakfast, you’re literally breaking your fast from the night before. As for what’s supposed to go into a healthy breakfast, there seem to be at least a few food choices that people agree on for their morning routines: eggs, oatmeal, fruit, tea and coffee are all popular choices. But do these choices really constitute a “balanced” breakfast? That’s a question that we here at Bestie want answered. Before we continue, start your day off right by subscribing to Bestie and clicking thenotification bell in order to stay up to date on all of our great videos and daily new content.
Which came first, the chicken or the egg? Regardless of the answer, one thing we know for sure is that eggs are a nutritious addition to any breakfast. In addition to helping your body maintain steady blood sugar and insulin levels, eating eggs also promotes feelings of long-lasting fullness, reducing your overall calorie in take by making you less likely to overeat when your next meal rolls around. The yolk of the egg also contains antioxidants such as lutein and zeaxanthin, which can preven thealth conditions which affect the eyes such as cataracts. Eggs are also a valuable source of choline, an important nutrient which aids in the overall health of your brain and liver.
Like eggs, Greek yogurt is considered an excellentsource of protein, as well as being another food which leaves you feeling full and reducesfeelings of hunger. If that wasn’t enough, full-fat yogurts such as Greek yogurt are also a source of what’s known as conjugated linoleic acid, or CLA; if that name sounds scary to you, it shouldn’t: CLA is believed to be useful for promoting weight loss, as well as reducing the risk of certain cancers, such as breast cancer. Certain types of Greek yogurt may also contain healthy probiotics such as Bifidobacteria, which can help you to maintain a healthy gut and ease digestion. Man, some of these nutrient names can be pretty hard to pronounce sometimes. I guess you could say it’s “all Greek to me”.
Okay, cards on the table have previously made videos discussing the benefits of living caffeine-free. However, in an effort to show both sides of the argument, we’d be doing you a disservice if we didn’t also mention some of the healthier aspects of coffee as well. Sure enough, caffeine does indeed improve mental alertness, performance, and mood, thoughmultiple studies claim that you only need less than 1 full cup of coffee per day to get the most out of this benefit. Coffee is also rich in antioxidants, and studies have indicated that caffeine may help increase your metabolic rate as well, which can help with fat burning and weight loss. So while you might not necessarily need to quit drinking coffee altogether, you might want to at least consider cutting back. All things in moderation, et cetera.
Okay, we’ll be the first to admit that oatmea lisn’t exactly the most exciting food to wake up to in the morning. But what oatmeal lacks in pizazz, it makes up for in nutritional benefits. For starters, the oats used to make oatmeal contain a unique type of fiber known as oat beta-glucan, which has been found to help reduce cholesterol, among other things. Oats are also high in antioxidants which can potentially help prevent conditions such as heart disease and high blood pressure. For those of you who can enjoy oatmeal, try serving it with milk instead of water for an extra boost of protein.
Need a high-fiber way to start your day? Look no further, chia seeds have got your back. In just a little under 30 grams of chia seeds, you can find a whopping 11 grams of fiber, which can not only reduce feelings of hunger but can also help maintain healthy blood sugar and blood pressure levels. Like most of the other foods on this list, chia seeds are also a beneficial source of antioxidants, and are versatile enough to be a tasty ingredient in a number of differentrecipes. Try adding a scoop of protein to a chia seed pudding for an extra nutritional boost.
Berries are probably one of the healthiest foods that you can eat. They’re so healthy, in fact, that we’ve already made a whole video on the health benefits you can expect from eating berries every day; be sure to check it out! If you don’t have time, here’s a quick rundown: in addition to being lower in sugar than most fruits, berries are low in calories but high in fiber, antioxidants, and a plethora of other beneficial vitamins and minerals which can prevent the signs of aging, reduceinflammation and lessen the risk of heart disease. Now that’s what I call come “berry” useful info.
Even though many types of nuts are seeminglyhigh in calories, this is mitigated by the fact that studies seem to show that your body doesn’t fully absorb all the fat in them; in a 28 gram serving of almonds, for example, your body would only actually end up absorbing about 129 of those calories, while still feelingrelatively full and satisfied. In addition, nuts also contain a number of helpful nutrients such as magnesium, potassium, and selenium, and can also be a tasty snack for anyone struggling with diabetes or atrisk of heart disease. The amount of health benefits to be found in nuts is just plain, well, nuts.
For those of you who don’t want to drink coffee, there are other ways to get a healthy dosage of caffeine. One of these alternative caffeine options is green tea. In addition to helping with alertness and mental performance, green tea is also believed to help prevent diabetes by reducing blood sugar and insulin levels in your body. I guess it really is easy being green after all.
If you tend to start your day on the go or just have a hard time working up an appetite in the morning, the good news is that you can always save some time and effort by drinking your morning calories instead of eating them. While a number of different protein powders used in shakes and smoothies are available to choose from, whey protein specifically is the one which your body absorbs the fastest. Additionally, whey protein can help to reduce calorie intake by managing your appetite, as well as help lower your blood sugar when consumed alongside foods that are high in carbs. With this in mind, a protein shake for breakfast can be a great way to “shake up” your morning routine.
We already mentioned berries on this list, but there’s no reason to leave other types of fruit out of a nutritious breakfast. In addition to being low in calories, many types of fruit are also an abundant source of important vitamins and minerals such as vitamin C, as well as fiber and high water content.