12 Healthiest Foods You Should Eat In The Morning
One study revealed that people who ate oatmeal for breakfast felt fullerTrusted Source
and ate less at lunchtime than people who ate cornflakes. This was particularly true in people who were overweight.
Oats are also rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats, which contain more protein and fiber than other types of oats, are a good option because they have a lower glycemic index (GI). A low GI means a person’s blood sugar will not increase as much.Some people think that eggs are unhealthful because of the amount of cholesterol they contain. However, researchTrusted Source
has shown that the dietary cholesterol from eggs has only a minor impact on bad cholesterol, or low-density lipoprotein (LDL), in the blood.
A small studyTrusted Source
on people at high risk of developing type 2 diabetes or cardiovascular disease found that eating whole eggs and moderately reducing carbohydrate consumption resulted in improvements in blood cholesterol levels. It also reduced waist circumference, weight, and bodyAccording to a 30-year-long study in the New England Journal of Medicine, people who consumed nuts seven or more times per week had a 20 percent lower risk of death compared to people who did not eat nuts.
Nut butter is very versatile. People can spread nut butter on whole grain toast, mix it into oatmeal or yogurt, or use it as a dip for fresh fruit.
Healthful kinds of nut butter include:
peanut butter
almond butter
cashew butter
unsweetened cocoa and hazelnut butter fat.Coffee also offers other health benefits due to its antioxidants, which help fight inflammation.
One review from the American Diabetes Association suggests that drinking either regular or decaffeinated coffee could decrease the risk of developing type 2 diabetes.
The researchers also suggested that some components of coffee improve glucose metabolism.
However, adding cream or sugar will reduce the beneficial effects of coffee. It is best to reduce or avoid adding sugar to coffee and choose nonfat or plant-based milk instead of cream.Berries of all kinds, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain disease-fighting antioxidants.
A study from the American Heart AssociationTrusted Source
showed an association between a higher intake of the antioxidants found in berries with a lower risk of heart attack in young women.
Sprinkle berries on cereal, oatmeal, or yogurt, or blend them into smoothies. If fresh berries are expensive or not in season, buy frozen berries, which are just as nutritious. However, it is best to choose frozen berries without any added sugar for optimal health benefits.