If you consume breakfast within 2 hours of waking up, it can benefit the whole day in glucose metabolism and sugar level control. Every time you eat something your blood glucose level gets increased resulting in the production of insulin by the pancreases. This insulin helps to channelize the glucose into the cells for generation of energy. Various Researches say that balancing glucose and insulin level in the body has an important effect on health and metabolism.
All you need to do is, include a healthy platter in your breakfast that serves good carbs and fiber and hand full of protein.
Here is the list of foods that can be included in the breakfast bowl to reach the nutrient requirements.
POWER PACK FOODS FOR BREAKFAST
1. Oatmeal – Oats are rich in omega-3 fatty acids. They also contain micronutrients potassium and folate. Recent research shows the content of beta-glucan in the oatmeal, it’s a type of fiber responsible in lowering cholesterol level if eaten regularly. Avoid having sweetened oatmeal, they are basically loaded with plain sugar. Rely on natural sugars, for a sweet bowl of oatmeal add milk and chopped fruits or addition of honey can be one best choice. Not only it will add sweetness, but it will also enhance the flavor.
2. Greek Yogurt-This stimulating tart flavored creamy yogurt is full of protein and calcium. Greek yogurt contains half of carbohydrate and nearly double the protein content. When purchasing look for plain Greek yogurt and add your own flavors according to the taste. Make it sweet with fruits or honey or add salt and pepper to a tangy spiced bowl.
3. Bananas- They are an excellent source of resistant starch and good carbohydrates. The presence of healthy carbs in banana gives you the feeling of fullness. The high content of potassium, an electrolyte in them helps to lower the blood pressure, naturally. Slice it in your cereal bowl or have it with a glass of milk, bananas are awesome as a morning fruit.
4. Eggs- They are embraced with the healthy source of protein and nutrients like Vitamin D. Recent studies have shown that eggs no more effect the cholesterol level. This healthy bite in the morning can be prepared in various ways – either have a platter of poached egg with olives, tomato or make an omelet, half fry for different texture and taste. Garnish with pepper, oregano for added flavor and nutrient count.
5. Energy Bar- An energy bar with at least 3-5 grams of fiber and minimum 10 grams of protein can be a good substitute for a meal. If you are really in a hurry just grab a protein bar to reach the requirements.
Here are some protein bars listed with the mention of their protein and fiber content
- BodyKey protein bar contains 12 grams of protein and 7 grams of fiber.
- Go lean protein bar contains 4 grams of fiber and 8 grams of protein.
- Almond honey rise protein bar provides 20 gram of protein in total
- GoodoneYa protein bar contains 10gram of biodegradable protein.
- Kashi Chewy granola bar contains 4 grams of dietary fiber and 7 grams of protein.
6. Watermelons- Watermelon can be one nourishing bite in the morning. The rich content of water, nutrients, and antioxidants present in watermelon helps to hydrate and nutrify the body totally. The presence of lycopene ( a nutrient found in red, orange fruits and vegetables) in watermelon also makes it important for the health of eyes.
7. Cereal- A bowl of morning cereal with some added nuts and fruits can be very healthy and satisfying for the satiety. Cornflakes or muesli can be eaten. Cereal with at least 5 grams of fiber and less than 5 gram of sugar is considered best in the breakfast. The addition of strawberries, raspberries or grapes can work as natural sugar and flavors
8. Whole wheat bread- Consuming carbohydrate is the main protocol for the breakfast, But the type of crab you are adding plays a major role. Always remember, whole wheat or whole grains are good for health. There is a variety of whole grain bread, toast, muffins available in the market, try to opt for such healthy products over refined ones. Whole grain products contain ample of fiber and they are loaded with nutrients.
9. Sprouts- Sprouted Mung bean or Bengal gram can be the best morning munch. The addition of chopped onion, coriander, and tomato with a garnish of lemon and pepper helps to add the flavor in this fiber-rich protein filled bowl. This bowl not only satisfies the taste buds but also helps in boosting your metabolism for the entire day. The process of germinating sprouts in legumes and pulses increases the quality of protein nearly 100 times more.
If you don’t eat anything for breakfast, it’s not late – start off now. Avoid having big breakfast, keep a check on the portion size and try to include foods from the above list for a healthy start of the day.