We are all familiar with the saying “breakfast is the most important meal of the day”, but it seems that we are not fully aware of its true value.
Five Ways to Increase The Health of Your Breakfast
1. Include Protein
Did you know that protein is the most fulfilling nutrient? Many studies have found that dietary protein has strong effect on the secretion of ghrelin. Ghrelin is secreted when the stomach is empty and when stretched, the secretion stops. Then, it causes the brain cells to increase hunger and increase the secretion of gastric acid.
According to a study, high protein breakfast is more fulfilling as it calm down the ghrelin outputs. Easy foods you can include in your breakfast are nuts, yogurt, organic peanut butter, scoop of protein powder, or hard boiled eggs.
2. Add Fat
Healthy fats can help you feel fuller for an extended period of time and they also provide an energy-boost. Some healthy fats you can add are coconut oil or avocados, almond butter, nuts and seeds, and flaxseed oil. Keep it easy, and being with adding 1-2 tablespoons of fat to your meal. Avoid greasy high-calorie foods!
3. Swap Rolled Oats for Steel Cut Oats
The only difference between steel cut oats and rolled oats is the fact that steel cut are not rolled into flakes. Although the whole oat grain which is needed to produce rolled oats is cut into third to provide steel cut oats, they still have the same nutritional profile.
It is recommended to replace rolled oats with steel cut oats since the latter provide a feeling of satiety which lasts longer. They also have low-glycemic nature, which stops increase or decrease in blood glucose levels. With this being said, longer oats can be an ideal weight-loss tool.
4. Add Veggies
As odd as it sounds, adding vegetables to your breakfast is a good idea due to their fiber content and ability to stimulate bowel movement. Adding a serving of veggies in the morning helps get the recommended 2 ½ cup daily, which is difficult to get for many people.
There many different ways to include veggies in you breakfast, especially if you are eating eggs. Stir some onion, peppers, or spinach in your egg and that`s it.
5. Go Savory Instead of Sweet
Eating sweet for breakfast, such as cereals, muffins, or loaf breads, may lead to sugar spikes. On the other hand, balanced meals don’t spike blood sugar and provide a feeling of fullness which lasts longer.
Make sure you take these five suggestions into consideration to ensure reaping their health benefits, feeling fuller longer, and maybe even lose a few pounds.