Eating a high-calorie meal at breakfast time can increase boost energy levels. The first meal of the day should be filling enough to satiate you and motivate productivity. This may be why meats and eggs are served at breakfast, because they are naturally high in fats, and proteins and can be filling.
However, the amount of cholesterol in eggs and meats may make them unfit for routine consumption. Eggs and meats, though filling, can potentially spike low-density lipoprotein cholesterol levels in humans because they are sources of saturated fats and cholesterol. High low-density lipoprotein cholesterol levels are known to cause heart disease and other chronic inflammatory disease. So replacing conventional breakfast meals with something more heart-healthy- but equally as filling- would limit disease risks.
Oatmeal makes for a near-perfect breakfast food because it’s a rich fiber source. Oats are known to be filling because they are high in fiber and protein. Oat β-glucan, a fermentable fiber, can potentially lower cholesterol. The minerals, vitamins, and antioxidants in oatmeal promote overall gut health and support heart health. Equally as important, oatmeal may help keep you feeling full throughout the day.
Fruits are another nutritious choice for breakfast. Fruits contain fructose which is simply fruit sugar. Fructose derived from plant-based foods aids in the stabilization of blood sugar levels, and is preferential to processed, added sugars. If you typically have a sweet tooth during breakfast time, consider adding fruits like blackberries, blueberries, mangos, dates, and pears.
Also, Flavonoids from apples can help reduce disease and inflammation risks. Bananas contain potassium, which supports healthy muscle and cellular function. The antioxidants in dark berries can protect against molecular oxidative stress and support healthy cell function. Avocados are a source of healthy fatty acids, and their high vitamin profile could help sustain energy levels.
