Forget Toast and Milk: These Are the 4 Perfect Breakfast Foods
Breakfast is crucial for incorporating essential nutrients like minerals and vitamins. Discover how a nutrient rich breakfast can enhance your energy, well being, and blood sugar stability.
A good breakfast sets the tone for the rest of the day, improving energy levels, well being, and stabilizing blood sugar to prevent unhealthy food choices later.
Susan Cheng, a cardiology expert from Cedars-Sinai, shared on the TODAY show the ideal breakfast foods: oats, fruits like avocado, plant based milk, vegetables, and whole grain bread.
Oats
Oats, favored by cardiologists like Dr. Cheng, are rich in fiber, vitamins, and minerals, aiding in lowering cholesterol and managing weight. Studies show they reduce LDL ("bad") cholesterol and improve heart health. Dr. Cheng opts for overnight oats with chia seeds and non dairy milk for a nutritious, time-saving breakfast.
Fruit Smoothies
Dr. Cheng recommends vegetable enriched smoothies with pea protein, unsweetened soy milk, and fruits like berries or bananas. These are easy to prepare, rich in plant based proteins that aid in satiety and lean muscle support. Fiber added to fruit based smoothies lowers their glycemic index, helping to stabilize blood sugar levels, particularly beneficial for those with diabetes or insulin resistance.
Avocado
Avocado is rich in heart healthy monounsaturated fats and potassium, which helps maintain healthy blood pressure. Regular consumption can improve cholesterol levels and overall heart health. Some studies have shown that eating avocado regularly can help reduce total cholesterol and LDL cholesterol while improving the body's lipid profile. Its creamy texture and mild flavor make it a versatile addition to various breakfast dishes.
Whole Grain Bread
Whole grain bread retains all parts of the grain, high in fiber, aiding digestion, maintaining satiety, and linked to lower risks of cardiovascular diseases and type 2 diabetes. Regular consumption improves lipid profiles and reduces chronic disease incidence. Dr. Cheng suggests pairing whole-grain toast with avocado, onions, or pickles for a heart-healthy breakfast that keeps you satisfied until lunch.
Starting your day with a balanced breakfast that includes these foods can set a positive tone for your dietary choices throughout the day, promoting a healthier and more balanced lifestyle.