What is a nutritionally complete breakfast?

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Breakfast is the most important meal of the day, as it kickstarts the day's metabolism after a long night. Building a nutritious breakfast should be a combination of foods with nutritional value according to the recommended needs.

1. The role of breakfast

Breakfast kickstarts metabolism, helps burn calories throughout the day. Accordingly, this is also a meal that provides the necessary energy for each person to complete work and focus on work. That is why breakfast is the most important meal of the day.
Many studies on the link between breakfast and health show that breakfast improves memory and concentration, while lowering LDL cholesterol levels and reducing the likelihood of diseases such as diabetes, heart disease. and overweight. Skipping breakfast can cause the body to be depleted of energy and will likely eat more at the end of the day.

2. A nutritious breakfast

A complete and balanced breakfast is a meal rich in protein, fat, fiber, vitamins and minerals. A reasonable breakfast serving will be a combination of foods in the food group to bring the recommended nutritional value.
For example, if you don't like yogurt and eggs, you can choose other foods in the same group with equivalent nutritional value instead. Or to provide fiber for the body, you can use shredded wheat or oatmeal. These fibers help slow digestion and help stabilize blood sugar. However, in some specific cases (people who are sensitive to carbs), this food can still cause blood sugar spikes.

There are a few factors to keep in mind when planning a full breakfast that helps promote blood sugar control. The first will focus on the number of carbs eaten. Normally, people tend to eat more oatmeal or cereals. This can lead to a spike in blood sugar. To make sure this doesn't happen, try 1 serving of oatmeal or small cereal for a week or two.
Another important factor is nutrient pairing. To regulate blood sugar and lose weight, it is recommended to combine carbs with protein and fat. Protein is a filling nutrient that slows digestion and prevents blood sugar spikes. Studies have shown that adding protein to breakfast increases feelings of fullness and reduces overall food intake. Sources of healthy fats like avocados can help promote fullness and stabilize blood sugar levels.
If you often eat oatmeal for breakfast without additional protein sources, it can lead to a spike in blood sugar, especially if using additional sweeteners such as syrup, honey. Adding healthy protein like nuts, avocados, chia seeds, quinoa... is a great way to increase the nutritional value of your breakfast.

3. Some foods to choose for breakfast

3.1. Eggs Several studies have shown that eating eggs for breakfast increases feelings of fullness, reduces calorie intake at the next meal, and helps maintain stable blood sugar and insulin levels.
Another study conducted in men who ate eggs for breakfast found satisfaction and consumed fewer calories for the rest of the day than those who ate bread. In addition, egg yolks contain lutein and zeaxanthin - antioxidants that help prevent eye disorders such as cataracts and macular degeneration.

Eggs are also one of the best sources of choline. This is a very important nutrient for brain and liver health. Although eggs are high in cholesterol, they do not raise cholesterol levels in most people. In fact, eating whole eggs may reduce the risk of heart disease by regulating the shape of LDL cholesterol, increasing HDL cholesterol, and improving insulin sensitivity.
3.2 Greek Yogurt Greek yogurt is made by filtering whey and other liquids from the curd, to create a yogurt with more protein. In addition, yogurt can help with weight management because they increase levels of hormones that promote fullness, including PYY and GLP-1. What's more, it's also full of fats that contain conjugated linoleic acid (CLA), which may reduce the risk of breast cancer. In addition, Greek yogurt also provides good probiotics such as Bifidobacteria, which help keep the gut healthy.
3.3. Coffee Coffee is a great drink to start the day. It is high in caffeine, which has been shown to improve mood, alertness, and mental performance.
Caffeine has also been shown to increase metabolic rate and burn fat. In one study, 100 mg of caffeine per day helped people burn 79-150 extra calories over a 24-hour period. In addition, coffee is rich in antioxidants, which help reduce inflammation, protect the cells that line your blood vessels, and reduce your risk of diabetes and liver disease.

3.4. Oatmeal Oatmeal is the best breakfast choice for cereal lovers. It contains soluble fiber (beta glucan) which is beneficial for health and helps lower cholesterol. Moreover, it is also a viscous fiber that helps to increase the feeling of fullness for a long time. In addition, oats are also rich in antioxidants, which help protect their fatty acids from going rancid. These antioxidants may also benefit heart health and lower blood pressure.
Although oats are gluten-free, they can still be contaminated due to the manufacturing process. Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified gluten-free.
3.5. Chia seeds Chia seeds are extremely nutritious and also a rich source of fiber. Moreover, the fiber of chia seeds is viscous fiber, which absorbs water, so it increases the volume of food moving through the digestive tract. In a 12-week study, people with diabetes who ate chia seeds experienced reduced hunger, along with improvements in blood sugar and blood pressure.
Chia seeds are also high in antioxidants, which help protect cells from free radicals generated during metabolism.

3.6 Berries Berries are packed with antioxidants, they include: blueberries, blackberries, strawberries, and blackberries. These berries are lower in sugar than most fruits, but higher in fiber.
Berries have been shown to reduce symptoms of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining the blood vessels healthy.
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References: healthline.com, webmd.com