Muffins, Doughnuts, Pancakes, Cereal, Milk, Hash Browns, and Even Pop Tarts. For many Americans this is what breakfast looks like. We are all familiar with the phrase “Breakfast is the most important meal of the day”, and yet the foods we often eat are some of the worst for us.
The primary problem with most of these foods is that they are high in sugars and low in any nutritional value. The sugars may help give you an initial burst of energy, but as the day progresses you will experience an eventual crash. The long term damage to all these spikes in blood sugar can even lead to weight gain and an increased risk for type 2 diabetes.
So, What Should I look for in a Healthy Breakfast?
An idea breakfast food would not contain and refined sugars, be rich in nutrients, include proteins, and keep you satisfied and full of energy until lunch.
Here are some good options:
Eggs – This is one of the breakfast foods we got right. Rich in protein, eggs eaten as part of a balanced breakfast will keep you full all morning long and supply more than a dozen essential nutrients. Make sure you are cooking whole eggs (no egg beaters) and always opt for eggs from chickens free of antibiotics and hormones. You can easily add some healthy vegetables to your eggs such as spinach, peppers or mushrooms.
Berries – Berries are low in calories and rich in vitamins and minerals, as well as antioxidants and phyto-nutrients, which have been shown to protect against heart disease and some cancers.
Oatmeal – Oatmeal is packed with soluble fiber, which helps lower cholesterol and regulate blood sugar levels, and which can keep you satiated for hours. Avoid instant packets that contain added sugars and opt for the plain ones.
Nut butters (Peanut/Almond) – Natural peanut butter is a good source of monounsaturated fat and is a good source of protein, which can help you feel satisfied without becoming stuffed.
Smoothies – Smoothies are an easy and delicious way to get in some servings of fruits and vegetables. Use organic fruit, such as berries and bananas and don’t forget to throw in a handful of spinach, kale, or other nutrient rich leafy green vegetable. Add a clean source of protein to keep you full. Make sure there are no sugars or artificial ingredients in the protein. The healthiest choices are plant based proteins such as Pea Protein Powder.
Water & Green/White Teas – Skip the fruit juice. Even if the juice is 100% organic juice, it still creates a huge spike in blood sugar. Instead opt for either water or an antioxidant rich green or white tea.
I hope you found this information interesting and informative. I hope you can take some of this information to help make your life a little more healthy. My goals is always to help empower you to take charge of your health and live your best life possible. If you have any questions or comments please leave them below.