You can count on most plants fruits and vegetables , legumes like peas, beans, lentils , nuts and seeds, and whole grains to have a low glycemic load! Foods that contain little or no carbohydrate, like eggs, nuts, and meats, have a glycemic index and load of close to zero. Not necessarily. See, they also have no fiber, nor any other important plant nutrients. So what are some healthy breakfast choices?
In a previous Harvard Health blog I told you what my family and I eat for breakfast. Here are some easy options to fuel you for your busy day:. And if you enjoy eggs in the morning, you can try this Frying Pan Frittata.
This recipe works very well with frozen veggies, and variations are commonly served as dinner at our house. For a breakfast, this can serve two to four people. If you enjoy eggs in the morning, you can try this frittata on the stovetop.
Shake the pan a few times during cooking, which more evenly distributes the eggs and prevents sticking. If the eggs look done, loosen it with a spatula to make sure there is no runniness.
If there is, cook thirty seconds to a minute longer, covered. Using a spatula, slide frittata gently onto a large plate and serve. We slice this up like a pizza. Metabolic Effects of Intermittent Fasting.
Annual Review of Nutrition , August Time-restricted feeding for the prevention and treatment of cardiometabolic disorders. The Journal of Physiology , April 25, Trends in Endocrinology and Metabolism , February Breakfast and behavior in morning tasks: Facts or fads?
Journal of Affective Disorders , December 15, The effect of breakfast composition and energy contribution on cognitive and academic performance: A systematic review.
American Journal of Clinical Nutrition , August Higher breakfast glycaemic load is associated with increased metabolic syndrome risk, including lower HDL-cholesterol concentrations and increased TAG concentrations, in adolescent girls.
British Journal of Nutrition , December 28, A low glycemic load breakfast can attenuate cognitive impairments observed in middle aged obese females with impaired glucose tolerance. Nutrition, Metabolism, and Cardiovascular Diseases , October Advances in Nutrition , September 1, As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health. Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance 12 , It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties 14 , Most studies suggest that 1—3 cups — mL per day — containing about — mg of caffeine — provide these benefits.
Try to use sugar sparingly or avoid it altogether, as too much sugar is linked to health risks. The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses. This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating 18 , 19 , 20 , Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium They also contain around 10 grams of protein per cup 81 grams.
To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free. Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals. Chia seeds are extremely nutritious and a great source of fiber.
In fact, just 1 ounce 28 grams provides an impressive 10 grams of fiber per serving In turn, this process helps you feel full 25 , 26 , One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds.
Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible Berries — including blueberries , raspberries, strawberries, and blackberries — are delicious and packed with antioxidants. Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup — grams 32 , Plus, 1 cup — grams of berries contains only 50—85 calories depending on the type 32 , 33 , Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors.
A diet high in anthocyanins is linked to reduced inflammation and a lower risk of illnesses like heart disease and certain types of cancer 35 , 36 , 37 , Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline 39 , You can purchase berries year-round either fresh or frozen.
Add them to Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie for a tasty breakfast. Berries are high in fiber and low in calories. Cottage cheese is a fantastic high protein breakfast item, packing an impressive 24 grams of protein per cup grams A high protein breakfast is linked to greater fullness and reduced hunger. In fact, one study found cottage cheese to be as filling and satisfying as eggs Cottage cheese is also low in calories, providing only calories per cup grams.
Therefore, it may support weight loss without leaving you feeling hungry In fact, one review associated a diet high in dairy products, especially high protein foods, with greater weight loss You can eat cottage cheese with many other nutritious foods, such as berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, or granola.
Cottage cheese is high in protein, which may help keep you full and reduce hunger. Common breakfast toppings include fresh fruit, veggies, seeds, and granola. Plus, fish has lower cholesterol and saturated fat content, what more can you ask for? Many of my clients love smoked salmon with some sprouted grain toast in the morning! What if I tell you that you can also have healthier kinds of ham , bacon and sausages for breakfast?
It really is possible! That is if you swap to versions of these breakfast meats that are not made of pork. Several breakfast meats that we know of are made with pork, which tends to be fattier than other kinds of meat. Turkey is a great alternative to pork because it is much leaner with a lower fat content. Chicken is also a healthier option!
With the growing market for healthy food, you will be surprised that more and more of your favorite breakfast meats now have healthier versions! You can always look up healthy breakfast meats on Reddit to see new products in the market or even healthy alternatives that you can make on your own! Like everything in life, you need to find the right balance in eating meat. To give you some ideas for your next breakfast , try to add different kinds of fruits, veggies, low-fat dairy and whole grains to pair with slices of meat.
This ensures that you are getting a good mix of nutrients. Your breakfast should not only be filling but also healthy and balanced. As your online weight loss coach , I want to help you lose weight and love the process.
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