Breakfast is often considered the most important meal of the day. Oatmeal is very popular – but there are also other healthy foods in the morning.
According to many nutritional guides, it is considered the most important meal of the day: breakfast. A healthy, balanced start can set the tone for the entire day. After all, we can last for a long time from what we eat first. But what is the healthiest breakfast? HEIDELBERG24 explains how you can really do something good for yourself with the first meal of the day.
Is breakfast really healthy?
In fact, the question of how important breakfast is for a healthy diet is not entirely controversial in nutritional science. Some criticize the meal as an unnecessary calorie intake. Others criticize that breakfast caused blood sugar levels to rise sharply.
However, this is in stark contrast to the other side, which postulates that skipping breakfast is linked to obesity, arterial disease and diabetes. The only consensus in science, according to “Geo”: Those who do not eat breakfast as children and adolescents have a higher risk of the problems mentioned above. The reasons for this are, however, controversial.
What should you eat first thing in the morning?
The German Nutrition Society (DGE) still recommends eating and drinking something within two hours of getting up. And if we have breakfast, then it's best to be healthy and keep me full for a long time. Especially after long hours of sleep, it's important to get a lot back. If you don't have much time in the morning, you can make a quick and healthy breakfast.
This primarily includes liquid, but also various groups of nutrients. As Öko-Test also advises, a healthy breakfast should contain a lot of different nutrients. Basically, what applies to healthy eating also applies. A particularly varied and healthy breakfast contains healthy carbohydrates, fiber, proteins and vitamins. It is also low in sugar and salt. The ideal ones are:
- Whole grain
- fresh fruit
- Vegetables
- Nuts
- healthy fats
- protein
What is the healthiest thing for breakfast?
According to the list, a healthy breakfast would best consist of home-made muesli or a whole-grain sandwich. A particularly healthy muesli can be prepared with oat flakes, for example. Mix in fruit and nuts – which are the healthiest of them – some yoghurt and milk or a suitable vegan substitute product.
If you prefer a hearty breakfast bread, you can use whole grain bread. With quark, cottage cheese or a vegan substitute product as well as fresh vegetables such as peppers, tomato or cucumber slices, you get your delicious money's worth. The following list shows the top 3 cheapest breakfasts:
- Bircher muesli
- Wholemeal sandwich bread
- (Green) smoothie
Healthy breakfast without hunger?
If you can't eat a bite in the morning, you shouldn't force yourself to eat at first. Then it's better to wait until the stomach tells itself later. But if you absolutely have to eat something, you can rely on smoothies – but you should note that the fruit drink is often not that healthy and is too sweet when mixed. In order for a smoothie to remain a healthy breakfast, it needs to include a lot of greens.
Spinach, chard, rocket, lamb's lettuce, kale, black cabbage or savoy cabbage on the one hand, cucumber and avocado on the other are suitable here. Of course, fruit can also be included, but in smaller proportions. And the drink should be diluted with as little fruit juice as possible, but with more water or vegetable juice. The smoothie should also not be pureed too smoothly.
Which breakfast doesn't raise blood sugar?
If you want to pay attention to blood sugar levels at breakfast, you should eat a diet rich in protein and fiber and few, complex carbohydrates. This can also be achieved wonderfully with muesli with the best oat flakes or whole grain bread with spread, lightly seasoned scrambled eggs with vegetables or avocado.
Instead, you should avoid the toast bread. And coffee in the morning can also be a blood sugar killer, especially if drunk on an empty stomach. (Paw)
