Long ago the myth that breakfast is the most important meal of the day was forgotten, as the reality is that lunch, dinner, breakfast, and even mid-morning are important. What is clear is that the way we eat from country to country and certain customs, especially at breakfast, keep us from getting off to a strong start. Until we find the best foods that are within a balanced diet gasoline we need first thing in the morning to work.
Interestingly, there are some foods that are on this list of the best for breakfast that have been excluded for a long time. Accused of being a potent cholesterol bomb or having an overdose of fatTime and science have proved that they are wonderful allies of our health in the first hour of the day.
Plus, it’s not just that they’re nutritionally good.But that the energy they provide or the satiety power placed on a tray doesn’t leave us hungry at noon or need to bet on any breakfast Before eating, rejecting our good intentions.
It is certain that there are certain foods, no matter what we consume them, will come in handy at some point and others, of course, will never be particularly good for us. We believe that everyone understands that fried, Highly sugary foods or foods high in saturated fat are not the best dance partners. for any meal.
Needless to say, if it does, they are just around the corner. Conditions and pathologies that are associated with the wrong diet and sedentary lifestyle. Diabetes, fatty liver, overweight, obesity, high blood pressure, insomnia… Eating poorly is not only gaining extra kilos, but hiding among love also carries an additional risk of mortality that should not be overlooked.
For this reason, breakfast is important so that we choose the best possible foods in terms of both nutrition and satiety and that allow us to start the daily machinery smoothly. let’s watch What should a breakfast shopping list look like?
best food for breakfast
Just as with the rest of the day, breakfast is important too. let’s play with balance of proteins, carbohydrates and fats. A good way to figure out how to do this is to measure yourself by the Harvard Plate, which indicates how much and how much of each macronutrient we should be consuming at each meal.
Therefore, carbohydrates should be the largest source of energy that we ingest, but they should not be the only simple sugars or added sugars, which Increase glycemic peak with speed Then to rig up for a recession. For this reason, it is not a good idea to consume flour first of the day in the form of cookies, cereals or pastries. The opposite would be to bet on wholemeal flours in breads and pastries, which we know don’t contain as much sugar.
Missed seeing the egg at the top of the classroom? Yes, but the problem with taking her out of a normal breakfast is not her, but bad company. Egg is a protein of high biological valueA food with great bioavailability and, despite having a high cholesterol ratio, it does not increase it.
what’s the problem? Well, with whom did he hang out, as if he were a problematic student. Bacon, sausage, processed meats, mayonnaise… yes We consume eggs in a simple way without adding extra fat (Just take it cooked or cooked), we’re eating interesting proteins, few calories and some antioxidants like lutein that will come in handy to protect eye health. As a ‘sweet’, let us tell you that there are studies that support the cardioprotective properties of eggs.
How? More fat and dairy? Yes, readers, and the fact that Greek yogurt also deserves a place among the best foods for breakfast thanks to its preparation, where whey plus liquid portion And so results in a creamier product that contains more protein than traditional yogurt. Plus, if we always look for alternatives without added or skimmed sugars, we’ll have an ally with protein and less fat in it.
This makes it a very satiating meal, as well as a Natural source of calcium and some vitamins And, as if that weren’t enough, it stimulates our microbiota with lactobacilli, hence all the benefits. And even more so if we make it a hero, for example, the basis of a healthy way of eating granola or muesli.
berries and fruits of the forest
Although they are not the same, the ungrateful translation from English has associated the concept of a berry or berry with any fruit of the forest, the reality being that Not all berries are fruits of the forest (Not all fruits or berries are berries). Luckily, they’re great breakfast ally and a great way to easily get vitamins, fiber, and antioxidants.
Blueberries, strawberries, blackberries, raspberries or currants are worth it, which are foods with few calories and with a high amounts of these antioxidantsMost of them are anthocyanins, which are believed to be protectors of cognitive health. The advantage of these berries is that we can eat them by adding them to the curd given above.
Always keep them raw or, if eaten with toast, Extensions that do not add fats, sugars or saltsBut in the first case it is better because we can take pistachios, almonds, hazelnuts, walnuts or cashews. Also a festival of unsaturated fats, minerals like magnesium and antioxidants.
Plus, despite having calories—after all, they’re unsaturated fats—they have cardioprotective benefits like those found in olive oil. They’re also high in fiber, so that’s meant to feed our microbiota and control weight gain, and to top it off, not all of their fat is absorbed, so They are not so dangerous in terms of calories, In any case, a small handful (about 30 grams) will suffice, not a whole bag.
An old acquaintance, not because he is known, is still beneficial. If we only talk about a cup, The amount of caffeine they have does not pose a risk for insomnia, tachycardia, arrhythmias, or excessive excitement. It is true that, if we consume it in conjunction with sources of iron, coffee is part of this mineral, but it is still a recommended morning drink.
What we shouldn’t be doing is looking for its benefits to wake us up, because first thing in the morning our body secretes enough cortisol to wake us up, so we don’t need coffee to quell the urge. In fact, its effects are diminished, as natural cortisol is more potent than the effects of caffeine. In any case, coffee is a stimulant, contains antioxidants and is sometimes consumed Obesity linked to lower risk of diabetes, heart disease and neurodegenerative pathologies such as Alzheimer’s or Parkinson’s.
Bread (yes, but not at any cost)
We live in a society where breakfast is usually based on carbohydrates and refined flour to make it more delicious. This is why we should do without white bread, bread with few nutrients or bread that has a lot of ingredients that go beyond: Flour, water, yeast and salt.
For this reason, it is convenient that our bread for toast or breakfast sandwiches be whole wheat bread, always looking at nutritional information and making sure we consume more unsaturated fat, more protein and more satiating bread than usual. are consuming. Besides, it’s almost Do not consume it in excessBut in limiting myself to one daily toast, no more.