Today's topic is all about Healthy Breakfast. Yes, guys, in this very hectic lifestyle we don't have sufficient time to cook food and even some people stay outside from home for those it becomes even tougher to cook food. Unfortunately, some of them fall back on street food but guys this is not the right choice, and of course, you have to eliminate all outside food and switch to homemade food. So, I am going to share 5 best healthy breakfast lists which are easy to have and easy to make.
5 Best Healthy Breakfast-
1.) Greek Yogurt-
Greek yogurt is one of the best snack/breakfast can be. It is very creamy and scrumptious. It is made by straining whey and other liquid from milk curds,contains-Protein, calcium, probiotics, and vitamin B12.
In fact, protein has been shown to reduce the feeling of hunger because has a higher thermic effect than fat or carbs Study 1
Basically, the thermic effect is to increase in metabolic rate that occurs after having something and it has (CLA)Conjugated linoleic acid
, which may increase fat loss and decrease breast cancer risk. If you add to your breakfast or snack you will get full satisfaction, you won't feel hungry
You can have simply (1 cup of Greek yogurt and add 1 cup Strawberries or 1/2 cup blueberries or 1 Banana).
Mix it properly and have yummy.
Oats is one of the best breakfast, especially for cereals lovers and even it is more popular among fitness models, bodybuilders and regular gym goer, etc. It is basically made from grounds oats. Which contains sufficient amount of soluble fiber, this is also called unique fiber called beta-glucan.
In fact, this fiber has effective health benefits, including reduced cholesterol along which that oat is rich in Antioxidants, Manganese, Phosphorous, Magnesium, Folate, Zinc, Iron, etc
It doesn't make you feel hungry either and, it keeps you full for a longer time because it doesn't spike your insulin, it has slow releasing carbs(Complex Carbs) that is whey it is a good source when it comes to breakfast.
You can add oats with anything as per your choices like-If you are gaining have 40-60g and add to (1-1/2 cup Raspberries/Blueberries/Cranberries/1 Banana/1 Handful nuts)etc. If you are cutting down lower the carbs intake up to 1/2 set your macros with rest of the foods
Eggs are undoubtedly healthy and scrumptious. In fact, studies have shown that eating eggs at breakfast increases feelings of fullness, reduces caloric intake in the next meal and helps maintain insulin and blood sugar level.
In addition, egg yolks have Zeaxanthin and lutein. These antioxidants are helpful to refrain from eye disorders like macular and cataracts degeneration
Also, Eggs are the best source of choline, this is crucial for brain and liver health. Although eggs are high in cholesterol, in limitation, doesn't harm you rather than helping in raising (HDL) Good cholesterol and lowering (LDL) Bad cholesterol.
You can have 4-6 boiled eggs or make the omelet and add 2-3 Brown bread. It is a very portable snake easy to make easy to carry in office. By the way, all breakfast foods are very easy to carry.
4.) Chia Seeds-
This is externally nutritious and one of the best source of fiber. Food containing healthy-Omega 3 fatty acid, heart-protective fatty acids, carbohydrate, protein fiber, antioxidant, etc.
A small study shows which was done for about 12-weeks. People who had diabetes ate chia seeds,
experienced reduced hunger, as well as improvements in blood pressure and blood sugar.
Also, it is loaded with antioxidants which protect your cells from unsteady molecules called free radicals that are generated during metabolism.
Unfortunately, one serving of chia seeds provides only about 4 grams of protein.
which may not be sufficient for breakfast. But we can definitely make it high protein for breakfast by adding some items.
Here is the simple recipe for High Protein Chia Seeds-
- Have around 1 ounce(28g) of dried chia seeds
- 2 sp protein x or 1 scoop whey protein powder
- 1 cup of non-fat milk or almond milk or coconut milk
- half a cup raspberries or berries.
- Nuts (optional)
- Mix all ingredients in a bowl
- Keep the bowl into the refrigerate for at least one hour--Yummy👍👍
5.) Protein Shake
Everybody favorite protein shake, this is the most popular, especially if you are a gym goer.
You must have known that how important protein is
In fact, there are several types of protein in the market including, egg, whey, soy, etc.
But whey protein is fast absorbed protein, which is absorbed instantaneously by the body.
However, whey has also been studied that it seems to reduce appetite more than other forms of protein.
Apart from that whey protein can help lower blood sugar levels when consumed with carbs containing diet. It, too, preserves muscle mass during weight loss and aging.
1 scope of whey protein, can add fruits/nuts/peanut butter and seeds to provide fiber and antioxidants.
This high protein shake can be satisfactory and filling your stomach.
Enjoy with these foods and live longer. If you like this content share with your friends so that they can avail of it and do not forget to subscribe, comment to my blog to stay up to date. Keep loving keep supporting