The 5 Best Breakfast Foods to Maintain Weight and Health | The State

The 5 best breakfast foods to maintain weight and health

Eggs are rich in nutrients, filling, low in fat and low in calories.

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Danny Pérez Palacios / Pixabay

When you wake up your body and brain are demanding fresh fuel. A good breakfast provides the body with fuel to start your day with energy and its benefits can last all day, according to Harvard Health.

A good breakfast provides healthy proteins, slow digesting carbohydrates and fruits or vegetables. Besides the Energy, a balanced breakfast can help you take care of your weight and your health. It keeps your appetite under control and reduces cravings.

Here are five of the best breakfast foods:

1. Eggs

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Eggs are very nutritious, versatile, accessible and inexpensive. They are one of the most complete foods that exist and are low in fat and calories (77 to 78 per unit). They are a source of high quality protein (6 grams); They contain all the vitamins that man needs, except vitamin C, according to the Institute for Egg Studies.

In the yolk are vitamins A, D, E and K, the hill, he folic acid and vitamin B12 and most of the biotin, pantothenic acid and vitamins B1 and B6. Some minerals that the egg provides are phosphorous, zinc, iron and iodine. It also has selenium and antioxidant carotenoids like lutein and zeaxanthin.

Protein, such as that provided by eggs, maintains the Feeling full and helps reduce carbohydrate cravings.

2. Oats

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Oatmeal is a healthy cereal. It is a source of fiber, mainly beta glucan, which can help keep blood sugar level in balance and avoid a mid-morning energy crash. As well increases satiety and suppress appetite.

WebMD notes that oats can also lower cholesterol levels total and “bad” LDL. Additionally, the fiber in oats feeds the good bacteria in the gut, which contribute to a healthy gut.

Half a cup of raw oatmeal has 4 grams of fiber. If you consume it with fruit and foods that have protein and good fats like walnuts, the oats It can make you feel full for hours. Avoid flavored oats with added sugars.

3. Yogurt

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Yogurt is nutritious, it provides protein that favor your muscle mass, vitamins and minerals As the calcium. This food stands out for its content in beneficial probiotics and it can help increase the diversity of the microbiota in the gut. The bacteria in yogurt can also reduce inflammation.

Greek yogurt has more protein than regular yogurt. You can cover the Greek yogurt with berries or chopped fruit to increase the vitamin, mineral and fiber content of your breakfast.

4. Berries

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The berries are full of antioxidants and help reduce inflammation. In addition sThey are rich in fiber and low in calories.

Strawberries, blueberries, raspberries, strawberries and blackberries stand out for their content in anthocyanins, what benefit your brain, protect your heart and they can help you age better.

You can enjoy them for breakfast with Greek yogurt, oatmeal, or a smoothie.

5. Walnuts

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Walnuts are rich in nutrients. They bring you protein, healthy fiber and fats. Good fats can improve cholesterol levels in blood, relieve inflammation and stabilize the heart rate.

Nuts also help keep your blood sugar stable and keep you full longer, helping you avoid less healthy snacks.

Walnuts, almonds, and peanuts provide antioxidants like resveratrol, manganese, vitamin E, and B vitamins. They also provide magnesium, iron, zinc, copper, selenium, potassium, and phosphorus.

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