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One of the most important priorities that a person should have every morning is the breakfast. Breakfast provides the body and brain with fuel for the whole day.
Five Ways to Increase The Health of Your Breakfast
1. Include Protein
Proteins are an important molecule we get from our diet. According to recent studies, dietary protein affects the secretion of ghrelin. What is ghrelin in fact? It is a hormone that regulates appetite and also plays a significant role in the distribution of energy. When the stomach is empty, ghrelin is secreted while it is stretched the secretion stops. It influences the brain cells to increase hunger and gastric acid secretion suppressing food intake.
If you include more protein in your breakfast, you will reduce ghrelin outputs so enrich your breakfast with hard boiled eggs, yogurt, peanut butter, nuts, protein powder.
2. Include Fats
You need fats in your diet, they keep you full for longer, provide your organism with energy, gives your cells a structure. However, bear in mind that not all kinds of fats are not healthy and you should include more coconut, avocado, flax-seed oil, almond butter rather than high- calorie food. It is suggested to add 1-2 spoons of of fat to your breakfast.
3. Replace Rolled Oats with Steel Cut Oats
The difference between rolled and steel cut oats is simply how much they are processed. They have a different texture and nutritive weight. This variety of steel cut oats is made when the whole groat is cut into several pieces, rather than rolled. They look almost like rice that’s been cut to pieces. They take the longest to cook while retaining most of their shape after cooking. Their less caloric properties will keep you full longer, there is hardly any sugar and prevent change in the blood glucose level.
4. Include Veggies
We hardly use any veggies for breakfast. By including them in our breakfast we boost our organism with fiber content and satisfy the recommended dose of 2 and a half cups a day. E.g. if you are having eggs for breakfast, add some spinach, Healthline or peppers.
5. Choose Savory not Sweet
Most of us would rather choose some muffin, loaf of bread or cereals instead of some savory dish. They are particularly high in sugar and will drastically increase your blood sugar level. A balanced sugar meal will regulate blood sugar and keep you feeling full for a longer period of time. So it is more good to use yesterday’s dinner rather than to choose a sweet breakfast.
These five suggestions will help you establish and reduce the prevalence of skipping breakfast as well as feeling full for longer.
Via Times of India