With certainty, breakfast is the most important meal of the day because it maintains the satiety for a longer period of time and betters the overall health. Since breakfast is the first meal of the day, it’s crucial that it is healthy and easy for digestion. For that purpose, you need to avoid certain foods and include others, more healthy ones. Let’s take a look:
Avoid store-bough juices
The majority of store-bought juices are filled with sugar, artificial flavors and colors, and preservatives. Moreover, some brands contain even more sugar than soft drinks. They increase the blood sugar levels and supply you with energy only for a short period which results in a drop of the blood sugar levels, which in return increases sugar cravings. So, instead of these types of juices, eat raw fruits rich in vitamins, minerals, and fiber. You can also prepare your own fruit juice at home.
If you experience frequent problems with acid reflux, you shouldn’t eat tomatoes for breakfast. When eaten at lunch, tomatoes are extremely healthy, but not when you eat them for breakfast, they’re not. If you want to include them in your breakfast, combine them with a slice of bread or with scrambled eggs.
Avoid coffee or tea
Coffee or tea can help you wake up, but relying solely on caffeine for breakfast is not a good idea as coffee functions as a diuretic and it will make you feel dehydrated and slow. Caffeine increases the level of anxiety, blood pressure, and contributes to mood swings. Coffee is acidic and it can increase the level of stomach acid, it can cause the formation of ulcers, and numerous other digestive problems. This doesn’t mean that you need to exclude coffee or tea from your breakfast altogether, just drink them after you’ve eaten a healthy breakfast.
Croissants, rolls, and similar foods are maybe tasty, but they’re not recommended for daily consumption, especially not for breakfast. This is because they contain a lot of butter and sugar, as well as yeast. Yeast can worsen conditions like Candida. So, replace sweets with whole wheat bread or carbohydrates like potatoes.
Avoid soft drinks
It’s no secret that soft drinks are everything but healthy. Unfortunately, they contain a big amount of sugar and artificial sweeteners, colors, and preservatives. Soft drinks are never a good idea, especially not for breakfast.
Avoid sugary cereals
Most of the cereals offered on the market contain more sugar than most sweets and deserts. Also, they’re rich in wheat filled with synthetic vitamins and minerals and artificial colors and flavors, like aspartame and sucralose. These cereals cause a spike in the blood sugar levels, which causes a decrease in energy later during the day. Moreover, this contributes to insulin sensitivity.
Nuts are rich in nutrients and proteins which prolong the feeling of satiety. What’s more, nuts can also be a great addition to lunch. Their healthy fat is excellent for prevention of inflammation and strengthening of the brain.
Consume sour fruits
Lemonade can do wonders for your digestion, level of energy, and appetite. So, cut a fresh grapefruit or lemon for breakfast and better your health in the best possible way.
Papaya is rich in enzyme known as papain which treats throat and pharyngeal inflammation, improves the digestion, and prevents parasites. It has a high level of fibers that detoxify the bowel and prevent the occurrence of gastro-intestinal cancer. Papaya is also great for control of the blood sugar levels and for regulation of blood pressure and cardiovascular health.
Buckwheat is a plant rich in vitamin B6, pantothenic acid, niacin, folate, thiamin, and choline. As it contains fiber, it prevents weight gain, reduces the need for more food, and helps with diabetes. You can use buckwheat to make porridge, waffles, or pancakes.
Consume oat meal
Oat meal is rich in carbohydrates and proteins which supply you with short-term and long-term energy. The high amount of fiber will control your hunger, lower your cholesterol levels, and better your digestion.
Consume whole grains
Rice, quinoa, amaranth, millet, kamut, etc. are rich in vitamins, minerals, fiber, and proteins. They improve the bowel movement and thus prevent cardiovascular diseases, type 2 diabetes, obesity, and some types of cancer. You can use whole grains to prepare porridge or make bread.
Yogurt contains protein which betters the muscle growth and increases the energy levels. The combination of fat and protein will contribute to your fullness. Hence, yogurt is also a good source of healthy probiotics which better the digestion and the immune function. Combine yogurt with a bit of honey, nuts, and blueberries for an even healthier breakfast.
Since eggs are rich in protein and good cholesterol, they’re the perfect food for prolonged satiety and long-term energy. You can eat them fried, boiled, or scrambled.
Blueberries contain potent antioxidants like anthocyanins, which give fruits their color. They better the blood pressure, the elasticity of the arteries, and improve the concentration and memory. Moreover, they’re also rich in vitamins K and C, and magnesium. Magnesium is crucial for the formation of connective tissue, bones, blood factors, and hormones, and it also plays an important role in the metabolism of carbohydrates, calcium absorption, and blood pressure regulation.
Watermelon is a great way to hydrate your body after a good night’s sleep. It’s sweet and full of antioxidants, as well as L-citruline- an important amino acid which recovers the muscles after a strenuous workout. Additionally, it has lycopene which reduces inflammation and enables the body to remove harmful ingredients and it also betters the tissue regeneration. Watermelon protects the body from cancer, diabetes, macular diseases, and cardiovascular diseases as well.