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22 Aug 2019, Edition - 1500, Thursday

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Health Matters

Nine foods that make for a healthy breakfast

www.bfirst.in

Breakfast is said to be the most important meal of the day. But that doesn’t mean that you stuff yourself with unhealthy food stuffs. A healthy breakfast should include nutritious food in order to provide you energy and make you feel full so that you don’t overeat later, according to Medical News Today.

Here is a list of food items that will do wonders for your body.

1) Oatmeal

Oats are rich in beta glucan – a sticky fiber that helps a person feel full for longer hours – and in antioxidants, omega-3 fatty acids, folate, and potassium. One study found that those who ate oats for breakfast ate less at lunchtime than people who ate cornflakes.

2) Eggs

Lot of people consume eggs for breakfast, and it is a good idea. Some avoid consuming eggs thinking they lead to spike in cholesterol. But “research has shown that dietary cholestoral from eggs has only minor impact on bad cholesterol, or low-density lioprotein (LDL), in the blood”.

3) Nuts and nut butter

Nuts not only are a source of proteins but also contain antioxidants, magnesium, potassium, and heart-healthy fats.

A 30-year-long study in the New England Journal of Medicine found that 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 also a great option.

Healthful kinds of nut butter include:

* such as peanut butter

* almond butter

* cashew butter

* unsweetened cocoa and hazelnut butter

4) Coffee and tea

Coffee and tea, especially green tea, do the body a world of good. Coffee contains 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. Enough has been written about the benefits of green tea. According to one study, green tea may help burn fat and promote weight loss.

5) Berries

Berries are a great source of antioxidants, which help you fight diseases. They are low in calories and high in fiber. You can add them into cereal and oatmeal among others. If fresh berries are expensive, you can go for frozen berries.

6) Flaxseed

Packed with omega-3 fatty acids, protein, and fiber, flaxseed are known to lower blood levels of cholesterol, improve insulin sensitivity, lower blood sugar, and even protect against breast cancer.

7) Greek yogurt

A great source of protein, Greek yogurt is thick, creamy, and contains more protein than regular strained yogurt. It is also rich in calcium and contains probiotics that keep your gut healthy. You can eat Greek yogurt with berries and nut butter

8) Bananas

The humble banana is a terrific breakfast item. They contain resistant starch which helps in digestive health. Bananas are also an important source of potassium which may support healthy blood pressure.

9) Cottage cheese

Cottage cheese is rich in B vitamins, vitamin A, and calcium. One study found that cottage cheese could curb hunger just as efficiently as eggs go.

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