Which is the healthiest breakfast?

Which is the healthiest breakfast?

We must avoid the refined carbohydrates, because they provoke sugar spikes and make that soon we are hungry again. Prolonged consumption can lead to digestive problems and constipation.

Breakfast is the most important meal of the day and yet many people dispense from it or eat food that does not bring them everything they need.

We must propose to have breakfast every day in a balanced way to have a good level of energy throughout the morning.

In this article we explain why it is so important to eat well in the morning and what options are the healthiest.

Why should we have a good breakfast?

Breakfast is the first meal after the night fast and affects in various ways to our organism:

It gives us energy for the whole day, especially for the morning.

Conditions our state of mind.

It affects physical and mental performance.

It allows us to eat less quantity throughout the day, as our body does not detect deficiencies.

Our body better assimilates the foods we take in fasting.

What breakfasts are not healthy?

These are the most frequent mistakes of today's breakfast:

• Excess of refined carbohydrates: white bread, pastries, pastry, industrial cereals. They cause us sugar spikes and cause a little while later we will be hungry again. In addition, they eventually cause constipation and digestive problems.
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• Excess sugars, especially white sugar. This product is not a real food, because it does not give us any nutrients and instead decalcifys and acidifies our organism. We can replace it with honey bee, honey cane, panela, stevia or agave syrup.
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• Excess Dairy. Many people do not tolerate milk or some dairy derivatives well or consume them in large quantities. We can choose from the most digestive milk or opt for beverages of vegetable origin, lactose-free.
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• Mixture of foods of poor digestive combination, as with dairy and orange juice. This can cause digestive problems and discomfort during the hours following breakfast.
• Saturated fats: margarine, sausages, etc. They affect our cardiovascular health and are one of the main causes of overweight.

How to make it balanced?

For a meal to be balanced, it must contain the necessary amounts, neither more nor less, of carbohydrates, protein, fat and fiber.

In this way our body will digest and assimilate in a proper way and we will feel that we are with energy and good humour throughout the day. In addition, we must try to make these nutrients of the highest quality, and always choose fresh and natural foods ahead of those that are processed.

foods that should be at breakfast

Each person should choose or combine breakfast foods according to their preferences, age, lifestyle and routine. However, we can highlight those that are healthier:

• Whole grains: The most common is flaked oats, which we can eat raw, as if it were a muesli, or, cooked. If we prefer sandwiches, we choose quality breads, made with whole wheat flour, spelt, rye, etc.

• Vegetable beverages: Oatmeal, rice, spelt, etc.

• Dairy derivatives of easy digestion: ricotta, kefir, yogurt, fresh cheese.

• Nuts without frying or toasting. We can eat them raw, ground or chopped. They provide us with vegetable protein.

• Dried fruits: Rich in healthy sugars, give us energy for the whole day. For example, figs, plums, dates or raisins.

• Fresh and seasonal fruit, if possible ecological.

• Raw seeds of sunflower, sesame, flax or pumpkin. We can also take your cold first-pressure oil.

• Natural fruit and vegetable juices.

Excellent breakfasts

• With these breakfasts you will not lack any nutrient. Besides, they're delicious.

• Spelt wholemeal bread sandwich with hummus (chickpea cream) and cottage cheese.

• Whole-wheat toast with mayonnaise and avocado.

• Fruit and nuts Milkshake.

• Muesli with kefir.

• Apple with prunes, yogurt and walnuts.

• Vegetable drink with whole grains and cocoa.

• Oat flakes cooked with vegetable drink, cinnamon and pear.

• Cottage cheese with honey, hazelnuts and plantain.

Breakfast Supplements

If We feel more tired than usual, with low defenses or states of discouragement, we can take some of these natural supplements that will help us turn breakfast into a therapeutic superfood:

• Brewer Yeast.

• Pollen.

• Wheat Germ.

• I'm lecithin.

• Maca.

• Spirulina.

• Propolis.