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How to have a healthy breakfast?

The first meal of the day has been proven to be your best mood ally and helps prevent problems such as obesity and diabetes…

Importance of breakfast for health

The first meal of the day has been proven to be your best mood ally and helps prevent problems such as obesity and diabetes. As much as its importance is not new, what to eat for breakfast to be healthier is still a question of doubt among many.

For 40 years, Harvard University nutrition expert Walter Willett has been studying the healthiest foods to eat first thing in the morning. No matter how many rules there are, the scholar has found a formula: whole grain oats, oilseeds, and plain yogurt for a balanced breakfast.

Oatmeal, yogurt and seeds, the ideal combination for breakfast

This combination offers carbohydrates with a low glycemic index, many fibers, and essential micronutrients for the body. Low glycemic index (GI) foods have minimal effect on blood sugar, keeping energy levels even and mood even. Always a great idea for breakfast when you want to start your day off on the right foot.

Nutritionists prefer low-GI carbohydrates because they prevent insulin spikes and therefore provide more satiety and energy production for longer. In addition, whole foods go through fewer stages of refinement and retain their properties and nutrients, which is more recommended for a balanced diet.

Nutritional information of the ideal breakfast

The micronutrients in these three foods are basically the vitamins and minerals that your body needs to function properly, such as vitamin A, vitamin E (in almonds and walnuts), iron, zinc, and magnesium (in oatmeal) and calcium (in yogurt).

Additionally, the combination of whole oats, oilseeds, and plain yogurt provides approximately 20 grams of fiber (16.5 grams of oatmeal, 3.5 grams of walnuts, using almonds as an example, and none of the yogurts, unless it’s Greek yogurt) and 45 grams of protein (26 grams, 6 grams, and 13 grams respectively). A grown woman should aim for 25 grams of fiber and 75 grams of protein a day, so this breakfast would be a good way to help you get there.

Those on a low-carb diet may twist their noses at this Harvard tip, but such carbohydrates are healthy, and in fact, we need them to survive.

Consult a nutritionist before starting a diet

With the craze for low-carb diets, advocating minimal carbohydrates for weight loss and other benefits, the macronutrient has gained a controversial reputation. However, restricting its consumption without professional guidance can cause damage to health, including weight gain.

The secret to obtaining the benefits of carbohydrates is consuming them in the right amount and choosing the best sources. Fruits, whole foods, grains, and vegetables are in this game.

What do you think?

Written by Facundo Martinez

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