The human body burns through 80% of our stored energy and runs on empty when we wake. Eating something that energizes you in the morning can really have an impact on how you function throughout the day. An energy-packed breakfast should include lean, healthy protein, whole grains, and preferably both fruits and vegetables, according to Harvard Medical School.
Eating a healthy breakfast in the morning doesn’t necessarily mean you might have to wake up 2 hours earlier than usual to prepare your meal. A tasty, simple, yet healthy breakfast can be a part of anyone’s schedule. Let’s look at a few food items that could give your mornings a productive start.
Considered among the most nutritious breakfast foods, oats is a complex carbohydrate and gives the body long lasting energy when consumed during breakfast. This is a whole grain food and a great source of fiber, carbohydrates, and a little protein and fat as well. Due to their large fiber content, oats make you feel fuller for a longer time. They are also packed with several vitamins and minerals like, vitamin B1, zinc, manganese, magnesium, phosphorus.
Versatile and a great choice for breakfast, eggs are considered a power food. They contain large amounts of high quality protein and healthy fats which help to keep you energized throughout the day. Eggs also contain choline, an essential nutrient that stimulates brain function and development. Apart from possessing a myriad of benefits, eggs are very versatile and can be served in a number of different ways.
Considered a great option for a quick breakfast, greek yogurt is packed with beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus. It is packed with carbohydrates, healthy fats, and lean protein. Greek yogurt is also a great source for probiotics that aid digestion. A very versatile breakfast item, greek yogurt is versatile and can be served with various toppings and in various flavors.
Bananas are a very rich source of good complex carbohydrates, vitamin B6, and potassium, which helps to increase energy levels. They also contain large amounts of fiber, which reduces the flow of sugar into the bloodstream. Ripe bananas are a great source for immediate energy due to the starch content in them having already turned into sugar.
Beans have a lower glycemic index that allows it to produce only small fluctuations in glucose and insulin levels. They contain balanced levels of complex carbohydrates and proteins which help to provide a slow and consistent source of glucose rather than an immediate energy boost.
Chia seeds can help keep you fuller for longer as they are able to soak up fluids and then expand in the stomach. These seeds are about the size of poppy seeds and contain protein, iron, omega-3 fatty acids, folate, magnesium, and potassium. Due to their unusual quality of absorbing upto 9 to 12 times their own weight in liquid in less than 10 minutes, chia seeds when soaked have gel-like, thick texture. This gives them the ideal consistency to be used in smoothies, oatmeal, baked items, chia pudding, and more.
The bottom line is that a good breakfast is important to help you make it through the day. Adding any of these foods to your breakfast menu will give you an energy boost and keep you from binge-eating. Most of these foods aim to slow down digestion and keep you satiated with their high dose of fiber.