WHAT IS MORNING HEALTH BREAKFAST?

1. Eggs

*Eggs are undeniably healthy and delicious.

*Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal, and helps maintain steady blood sugar and insulin levels (1Trusted Source, 2Trusted Source, 3 trusted sources)

*In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel (3Trusted Source).

*Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration (4Trusted Source, 5Trusted Source).

*Eggs are also one of the best sources of choline, an essential nutrient for brain and liver health (6Trusted Source).

*Though high in cholesterol, eggs don’t raise cholesterol levels in most people.

*In fact, eating whole eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol, and improving insulin sensitivity (7Trusted Source, 8Trusted Source).

*What’s more, three large eggs provide about 20 grams of high-quality protein (9).

*Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.

2 . Greek Yogurt

*Greek yogurt is creamy, delicious, and nourishing.

*It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.

*Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs (10Trusted Source, 11Trusted Source).

*The term thermic effect refers to the increase in metabolic rate that occurs after eating.

*Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1 (10Trusted Source, 12Trusted Source).

*What’s more, full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk (13Trusted Source, 14Trusted Source).

*Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy (15).

*To make sure 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.

3. Coffee

*Coffee is an amazing beverage to start 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 (16Trusted Source, 17, 18Trusted Source).

*An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects (18Trusted Source).

*This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength (18Trusted Source).

*Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period (19, 20Trusted Source).

*In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source, 25).

4. Oatmeal

*Oatmeal is the best breakfast choice for cereal lovers.

*It’s made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol (26Trusted Source, 27Trusted Source).

*What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased the fullness hormone PYY and that higher doses had the greatest effect (28Trusted Source, 29Trusted Source, 30Trusted Source).

*Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure (31, 32Trusted Source, 33Trusted Source).

*Though oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are contaminated with other grains, especially barley (34Trusted Source).

*Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.

*Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast (35).

*To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.

5. Chia Seeds

*Chia seeds are extremely nutritious and one of the best sources of fiber around.

*In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving (36).

*What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied (37, 38Trusted Source, 39Trusted Source).

*In a small, 12-week study, people with diabetes who ate chia seeds experienced reduced hunger, along with improvements in blood sugar and blood pressure (39Trusted Source).

*Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals produced during metabolism (40Trusted Source, 41, 42Trusted Source).

*In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease (43Trusted Source).

*However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast (36).

*Here is a recipe for chia pudding that contains more than 25 grams of protein.

High-Protein Chia Seed Pudding

Ingredients:

• 1 ounce (28 grams) of dried chia seeds.
• 1 scoop of whey protein powder.
• 1 cup (240 ml) of coconut milk or almond milk.
• Half a cup of berries.
• Stevia or another sweetener to taste, if desired.

Directions:

• Combine all ingredients in a bowl and mix well.
• Cover the bowl and refrigerate for at least one hour.