12 best food items you can eat in the morning

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It may be better to leave breakfast than eating unhealthy snack foods.
 However, a nutritious, well-balanced breakfast can give you energy and prevents you from eating too much in the rest of the days.

There are 12 best food items you can eat in the morning.

Death has shown that eating eggs in breakfast increases the feeling of fullness, calorie intake in the next meal decreases and helps to maintain stable blood sugar and insulin levels (1, 2, 3).

In one study, men eating eggs for breakfast took more comfort and compared to those who consumed a bagel (3) less calories in the rest of the day.

In addition, egg yolk consists of lutein and xaxananthin. These antioxidants help in preventing eye disorders such as cataracts and spotty degeneration (4, 5).

Eggs are also one of the best sources of choline, a very important nutrient for the brain and liver health (6).

Although high cholesterol, eggs do not increase cholesterol levels in most people.

In fact, by eating whole eggs "bad" LDL cholesterol, "good" HDL cholesterol is increasing and can reduce the risk of heart disease by improving insulin sensitivity (7, 8).

What is more, three large eggs provide about 20 grams of high quality protein (9).

Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared before time.

Summary

1.Eggs are high in protein and many important nutrients. They also promote fullness and help you to eat fewer calories.

2. Greek Yogurt
Greek curd is creamy, tasty and nutritious.

It is made with milk curd by mixing whey and other liquids, which produces a creamy curd which is more concentrated in the protein.

Protein has been shown to reduce the feelings of appetite and has a high thermal effect compared to fat or carbs (10, 11).

The word "thermic effect" shows an increase in metabolic rate, which occurs after eating.

Curd and other dairy products can also help in weight control because they increase the level of hormones that promote perfection, including PYY and GLP-1 (10, 12).

What is more, full fat curd contains conjugated linoleic acid (CLA), which can increase fat loss and reduce the risk of breast cancer (13, 14).

Some types of Greek curd are good sources of probiotics such as bifidobacteria, which help your stomach to stay healthy (15).

See the phrase "Includes live and active cultures" on the label to ensure that your curd contains probiotics.

Try to topple the Greek curd with berries or chopped fruits to enhance your food's vitamins, minerals and fiber content.

Summary

Greek yogurt is high in protein, helps in reducing appetite and can help in weight loss. There are also beneficial probiotics in some types.

3. Coffee
Coffee is a wonderful drink to start your day.

It is high in caffeine, which has been shown to improve mood, vigilance and mental performance.

A small amount of caffeine can also achieve these effects (16, 17, 18).

In analyzing 41 studies, the most effective dose was found 38-400 mg per day to maximize the benefits of caffeine while reducing the side effects (18).

It is about 0.3 to 4 cups of coffee per day, depending on the power of coffee (18).

Caffeine is also shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn 79-150 calories over the 24-hour period (19, 20).

In addition, coffee is rich in antioxidants, which reduces inflammation, protects the lining cells in your blood vessels and reduces the risk of diabetes and liver disease (21, 22, 23, 24, 25) .

Summary

Drinking a cup of coffee is a great way to start your day. Caffeine present in it can improve mood, mental performance and metabolism.
4. Porridge
Oatmeal is the best breakfast option for grain lovers.

It is made of ground oats, which has a unique fiber called oat beta-glucon. This fiber has several effective health benefits, including low cholesterol (26, 27).

What's more, oat beta-glucone is a sticky fiber that promotes feelings of fullness. One study found that this increased the level of fullness hormone pYY and had the highest effect of high dose (28, 29, 30).

Oats is also rich in antioxidants, which prevents their fatty acids from becoming stale. These antioxidants can also benefit cardiovascular health and reduce blood pressure (31, 32, 33).

Although oats do not contain gluten, they are often processed in facilities like gluten grains. Researchers have found that most oats are actually contaminated with other grains, especially barley (34).

Therefore, people with celiac disease or gluten sensitivity should select oats which have been certified gluten-free.

Keep in mind that a cup of ripe porridge (235 grams) contains about 6 grams of protein, which is high-protein breakfast (35)

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