Greek yogurt is creamy, delicious and nourishing.
It is made by straining whey and other liquid from the curds, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger, and has a higher thermic effect than fat or carbs.
The term “thermic effect” refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help with weight control, because they increase levels of hormones that promote fullness, including PYY and GLP-1 .
Certain types of Greek yogurt are good sources of probiotics, like Bifidobacterium, which help your gut stay healthy. To make sure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
Try topping Greek yogurt with berries or chopped fruit in order to increase the meal’s vitamin, mineral and fiber content.
Oatmeal is the best breakfast choice for cereal lovers.
It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol .
In addition, beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that beta-glucan increased levels of the “fullness hormone” PYY and that higher doses had the greatest effect .
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure .
Although oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley .
Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.
One cup of cooked oatmeal contains about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast. Oatmeal made from steel-cut oats provides about twice as much protein.
To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
BOTTOM LINE:Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.
Nuts are tasty, satisfying and nutritious.They’re a great addition to breakfast because they are filling and help prevent weight gain .
Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them.
In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds.
This may be true for some other nuts as well, although at this xtime only almonds have been tested.
Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation .
In addition, Brazil nuts are one of the best sources of selenium. In fact, just two Brazil nuts provide more than 100% of the recommended daily intake of selenium .
Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts led to reduced blood sugar and cholesterol levels .
Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast’s nutritional value.
BOTTOM LINE:Nuts are filling, nutrient-dense foods that may help reduce heart disease risk and improve blood sugar control.
Berries are delicious and packed with antioxidants.
Popular types include blueberries, raspberries, strawberries and blackberries.
They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.
What’s more, one cup of berries contains only 50–85 calories, depending on the type.
Berries also contain antioxidants called anthocyanins, which protect your heart and may help you age better .
Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from becoming oxidized and keep the cells lining your blood vessels healthy .
A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
BOTTOM LINE:Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease the risk of disease
Fruit can be a delicious part of a nourishing breakfast.
All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type.
Citrus fruits are also very high in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C.
Fruit is also very filling, due to its high fiber and water content .
Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.
BOTTOM LINE:Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.
7. Peanut Butter
Nuts were also among the top 5 foods that promote weight loss according to Harvard. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein-all satisfying nutrients. Nuts used to get a “bad” reputation for being high in calories and fat. And while nuts and nut butters are calorie dense-2 tablespoons of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber-they’re also nutrient dense and help you build a satisfying breakfast.
You can spread a tablespoon or two of peanut butter on whole-wheat toast,to have a slow release of carbohydrate.
Chickpeas, also known as garbanzo beans, are part of the legume family.
Recently chickpeas have become more popular and have been grown up in middle eastern countries for thousands of years.
Their nutty taste and sweet texture pairs well with several other foods and ingredients.
Chickpeas are rich source of vitamins,fiber and minerals, so they may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.
Chickpeas have high nutritional value profile and contain a moderate amount of calories, providing 46 calories on 28-gram serving.Approximately 67% of those calories are from carbs, while the remaining is from protein and a small amount of fat.
Chickpeas are also providing a variety of vitamins and minerals, as well as a decent amount of fiber and protein.
28 gram serving provides the following nutrients :
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
- The shiny, nutty seeds have an earthy aroma
- Experts and nutritionists recommend a tablespoon of flaxseeds a day
- Flaxseeds are brown in colour and come with a hard, crunchy covering
These shiny, nutty seeds have an earthy aroma and a host of health benefiting properties. I first came across this wonder seed while reading up on hair health. Experts seem to agree that if you need some help with hair fall and want to grow your hair, there is nothing like a regular dose of flaxseeds. Initially, I had a little difficulty in cultivating taste for it in its raw form, but my love for it grew after a while. You don’t really need to load up on flaxseeds, a little helping is enough. Experts and nutritionists recommend a tablespoon of flaxseeds a day to meet your essential, daily nutritional requirement. However, you need to be watchful of the way you consume flaxseeds. Flaxseeds are brown in colour and come with a hard, crunchy covering. Flaxseeds, if not chewed properly would render no benefit to your body, this is one of the biggest reasons why many like to soak it before consuming or simply have it in the ground or powdered form. The benefits of flaxseeds are in abundance.
Here Are Some Benefits Of Flaxseeds
These nutty delights come packed with a bevy of health benefits. “Flaxseeds are a great source of soluble mucilaginous (gumlike) fibre that can lower unhealthy cholesterol (LDL) and and balance blood sugar levels. It also acts like hunger suppressant and helps you feel full for long. Their high omega-3 fatty acids content can help lower undesirable fats (triglycerides) in the blood, reducing the risk of stroke and heart attack. flaxseeds are also good for eye health,” as mentioned in Dorling Kindersley’s book Healing Foods.
Ragi is a whole grain that is gluten-free and a staple in South India.
It is rich in fiber that helps with weight loss and diabetes.
It’s packed with calcium, good carbs, ammino acids and Vitamin D.
There’s a lot of interest in ancient grains these days. Before the 1950s, whole grains such as barley, brown rice, amaranth and ragi were staples in our traditional diet after which rice took over completely. A whole grain is one which contains all three parts of the kernel – the bran, germ and endosperm while refined grains are processed to retain only the endosperm. This makes whole grains healthier as they contain the fiber-dense bran and along with other essential nutrients that are not lost due to processing.
Ragi Nutrition Content:
Ragi has a impressive nutritional profile, encompassing all the essential macronutrients – carbohydrates, fibers, fats and proteins, along with noteworthy levels of key micronutrients – vitamins and minerals.It contains negligible levels of cholesterol and sodium, to promote heart wellness.Additionally, ragi contains considerable quantities of vitamins C and E, to boost immune, skin and hair health.
B complex vitamins – thiamine, riboflavin, niacin and folic acid as well as calcium, magnesium, iron and phosphorus are also found in ample amounts in ragi flour, truly satisfying its status as a wholesome breakfast cereal and a superfood.
Enjoy this super healthy foods with lots of benefits to maintain your healthy lifestyle.