What does breakfast mean to you? Many people are under the impression that breakfast should consist of toaster pastries, bagels, donuts, cereal, pancakes, or eggs and sausage. Nearly all of these foods are simple carbs that turn into sugar in the bloodstream. The body craves quick energy in the morning, which is why a lot of people eat these foods.
Rather than resorting to sugary, refined, starchy foods that have little to zero nutritional value, it is better to focus on fiber and protein, both of which are found in many plant-based foods. Together, fiber and protein are a super duo that works to boost the metabolism, brain health, and slow down insulin levels to balance blood sugar throughout the day. This can help you avoid crashes. Whether you are trying to manage your weight or striving to make your mornings healthier, start your days off with some of the following foods.
Chia Seeds
These little seeds are fiber and protein superstars! A quarter-cup of chia seeds can deliver eight grams of protein and 14 grams of fiber, along with your recommended daily intake (RDI) of omega-3 fatty acids. How do you eat them for breakfast? Make some overnight chia pudding or add them to smoothies and smoothie bowls.
Steel Cut Oats
Packaged oatmeal or instant oats are not the way to go when it comes to eating a healthy breakfast. Get your daily dose of fiber and heart-healthy nutrients by eating a bowl of steel cut oatmeal in the morning. A 2015 Harvard University study found that people who ate a daily bowl of steel cut oatmeal reduced their risk of early death by nine percent.
Raw Almonds Or Almond Butter
Make sure to get raw almonds or raw almond butter for the healthiest options. Two tablespoons of raw almond butter, or a quarter-cup of raw almonds, provide seven grams of protein. You can add raw almond butter to a morning smoothie, a bowl of steel cut oats, or you can dip raw apple slices in it.
Berries
It doesn’t matter which berry you choose because all berries, be they blue, black, straw, or rasp, are the perfect morning fruits. They have low glycemic loads, which means that they won’t spike your blood sugar or insulin levels like a glass of sugary orange juice will. Berries are loaded with antioxidants that work to reduce inflammation and protect the heart.
Flaxseeds
Did you know that flaxseeds contain two types of dietary fiber? Roughly 20-40% is made up of soluble fiber and the other 60-80% is made up of insoluble fiber. Soluble fiber works to slow digestion and increase consistency of contents in the intestines. All of that helps to regulate blood sugar levels. Now, insoluble fiber allows water to bind to stools, increasing their bulk and resulting in softer excrement. This helps prevent constipation.
Try some of the following breakfast dishes and see how your body responds to the multitude of nutrients.
This Will Be Your Go-To Acai Bowl
Click here to make the recipe.
Green Chia Pudding
Click here to make the recipe.
Maple, Fig, & Tahini Overnight Oats
Click here to make the recipe.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
