Healthy Fats For Breakfast
Healthy fats are the foundation of a nutritious breakfast. They spike your blood sugar levels, provide energy and are readily available. If you have trouble deciding what to have for breakfast, here are six great choices:
Healthy fats are foundation of healthy breakfast
A heart-healthy breakfast is a must for any diet. It's important to consume enough healthy fats, especially in the morning, because they help the body use vitamins, regulate hormones, and increase energy. In addition, fat promotes a healthy immune system. Saturated fats strengthen the bones and improve liver, lung, and brain health. They're essential for a balanced breakfast, and they can be found in every cell of your body.
For the morning meal, try to eat a small portion of protein-rich food. Eggs are a good source of protein and contain the choline that burns fat. Choline is also found in collard greens and lean meats, and it attacks the gene that triggers fat storage. Almond butter contains high amounts of fiber, antioxidants, and monounsaturated fats that help you feel full longer. Try adding almond butter to your smoothie or oatmeal for a delicious and satisfying breakfast.
While it's tempting to eat desserts for breakfast, the best way to ensure you get your daily quota of essential nutrients is to eat a healthy meal in the morning. Besides, a good breakfast provides a jump start to your day. Especially for children, a nutritious breakfast can help them focus better, have more energy, and improve their problem-solving skills. In addition, a balanced breakfast can make your kids more creative, alert, and less likely to miss school.
Choosing a healthy fat for your breakfast is a great way to protect yourself from heart disease. Choose omega-3 fats from nuts and flax seeds in your cereal and add them to yogurt or quinoa for a delicious breakfast. Another option for healthy fats in your morning meal is ground flaxseed, which contains omega-3-containing oil. You can add flaxseed to yogurt, cereal, and baked goods, or drizzle it on quinoa or chia seeds.
They spike blood sugar levels
It is common knowledge that consuming a lot of baked goods can lead to a quick spike in blood sugar. This is largely due to the fact that these products are usually made with high-fat ingredients and are often high in saturated fat, a type of fat that is linked to heart disease. This is especially true for diabetics, who are at a higher risk for heart disease. However, it is still important to limit your intake of baked goods to avoid dangerous blood sugar levels.
Many Americans suffer from diabetes and struggle to find foods that don't spike blood sugar levels. Nutritionist Lauren Harris-Pincus, the author of Everything Easy Pre-Diabetes Cookbook, recommends having a breakfast made up of foods rich in protein, fat and fiber. By eating the right types of foods, you can lower your blood sugar levels without sacrificing flavor or convenience. For example, oatmeal is high in sugar and contains no protein.
The ideal blood sugar level after eating a meal is about 120 mg/dL or 6.66 mmol/L. Healthy bodies can adjust to these high levels. However, processed foods that are high in sugar and starch cause the body to become less adaptable to the rise in blood sugar. Therefore, when consuming these foods, you should always pair them with fat, protein, or fiber. This will help reduce the rapid rise in blood sugar levels.
Avoid refined cereals and glazed donuts, which will spike your blood sugar. Instead, choose foods made from whole wheat flour, such as steel-cut oats and whole-wheat muffins. Avocado and chia seeds are also excellent options. Eating avocado and eggs on whole-grain toast is also a great choice. The chia seeds and avocado provide polyunsaturated fat. Avocado and whole-wheat flour are two examples of whole-grain foods with little impact on your blood sugar levels.
They provide energy
If you struggle to get through the workday, it might be time to reconsider your diet. Caffeine and sugary energy drinks are not healthy and can increase belly fat. Instead, replace those sugary drinks with nutrient-rich foods like nuts and seeds. Getting your energy needs from your breakfast is simple. Just make sure that you eat enough to make you feel full until lunchtime. This will keep you from snacking throughout the day and prevent you from feeling sluggish.
They are a source of protein
The simplest way to add protein to your breakfast is low-fat milk. Milk is an excellent source of high-quality protein and also contains plenty of vitamin D and calcium. Its high protein content means it's an excellent choice for anyone who is on a budget. You can add cheese to your eggs to boost your protein content to over 20 grams. But you don't have to stop there. Here are some other great sources of protein for breakfast.
Sausage: A delicious way to get protein in your breakfast is to buy sausages. Turkey or chicken sausages contain very few calories and are a great way to add protein to your morning meal. Beef and pork sausages are also fine, but you should pay attention to the ingredients label. Try to choose the low-sodium variety and choose one that contains minimal preservatives and additives.
Selwyn Richards
EXECUTIVE CHEF
Specializing in Caribbean and International Cuisine, catering to the global multicultural community. Dynamic, Professional and Results-Oriented
Overview
Areas of Expertise
More than twenty-five years of professional catering, cooking and kitchen management experience including large corporate functions, sporting events, weddings, television, and movie productions exemplifying leadership qualities and professionalism, backed by a consistent, verifiable record of achievement.
Executive Chef designation
Owns and manages The Art of Catering Inc. catering company
Owned and managed The Pepperpot Café restaurant
Extensive experience with million-dollar, upscale establishments
Food Styling specialist
Successful catering experience (1,000+ events)
Successfully delivered off-site meals (125,000+ spectators) during 3 day Toronto
Molson Indy
Successfully delivered off-site meals (10,000+ spectators per day) at the Canadian
Open Tennis Championship
Maximizing kitchen productivity and staff performance
Catering to diverse cultural communities
Specializing in ice sculptures, fruit and vegetable carvings and specialty drinks
