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Despite what you may have heard, eating breakfast isn’t necessary for everyone.

In fact, skipping breakfast may be better than eating many unhealthy breakfast foods.
However, eating the right foods can give you energy and prevent you from eating too much during the rest of the day.

Here are the 12 best foods you can eat in the morning.

1. Eggs

Eggs are undeniably healthy and delicious.

Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorieintake at the next meal and helps maintain steady blood sugar and insulin levels.

In one study, men ate either eggs or a bagel for breakfast. They felt more satisfied after the eggs, and took in fewer calories during the rest of the day .

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration .

Eggs are also one of the best sources of choline, a nutrient that’s very important for brain and liver health .

They’re also high in cholesterol, but don’t raise cholesterol levels in most people.

In fact, eating whole eggs may reduce heart disease risk by modifying the shape of LDL, increasing HDL and improving insulin sensitivity .
What’s more, three large eggs provide about 20 grams of high equality protein.

Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.

Verdict: Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories.

2. Yogurt

Yogurt is creamy, delicious and nourishing.

It is made by straining whey and other liquid from the curds, which produces a creamier yogurt that is more concentrated in protein.

Protein has been shown to reduce feelings of hunger, and has a higher thermic effect than fat or carbs.

The term “thermic effect” refers to the increase in metabolic rate that occurs after eating.

Yogurt and other dairy products can also help with weight control, because they increase levels of hormones that promote fullness, including PYY and GLP-1 .

Full-fat yogurt also contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk.

Certain types of yogurt are good sources of probiotics, like Bifida bacterium, which help your gut stay healthy.

To make sure your yogurt contains probiotics, look for the phrase

“contains live and active cultures” on the label.

Try topping yogurt with berries or chopped fruit in order to increase the meal’s vitamin, mineral and fiber content.

Verdict: Yogurt is high in protein, helps reduce appetite and may aid with weight loss. Certain types also contain beneficial probiotics.

3. Coffee

Coffee is an amazing beverage to start your day.

It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.

Even small amounts of caffeine can achieve these effects .

An analysis found the most effective dose to be 38–400 mg per day, to maximize the benefits of caffeine while reducing side effects .

This is roughly 0.3 to 4 cups of coffee per day, depending on how strong it is .

Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.

Coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk .

Verdict: Having a cup of coffee is a great way to start your day.

The caffeine in it may improve mood, mental performance and metabolism.

4. Oatmeal

Oatmeal is the best breakfast choice for cereal lovers.

It’s made from ground oats, which contain a unique fiber called beta-glucan.

This fiber has many impressive health benefits, including reduced cholesterol .

Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid.

These antioxidants may also help protect heart health and decrease blood pressure .

Although oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains.

Researchers have found that most oats are indeed contaminated with other grains, especially barley .

Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.

One cup of cooked oatmeal contains about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast.

Oatmeal made from steel-cut oats provides about twice as much protein.

To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.

Verdict: Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness.

It also contains antioxidants.

5. Berries

Berries are delicious and packed with antioxidants.

Popular types include blueberries, raspberries, strawberries and blackberries.

They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.

What’s more, one cup of berries contains only 50–85 calories, depending on the type.

Berries also contain antioxidants called anthocyanins, which protect your heart and may help you age better .

Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from becoming oxidized and keep the cells lining your blood vessels healthy .

A good way to add berries to your breakfast is to eat them with yogurt or cheese.

Verdict: Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease the risk of disease.

6. Nuts

Nuts are tasty, satisfying and nutritious.

They’re a great addition to breakfast because they are filling and help prevent weight gain .

Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them.

In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds.

This may be true for some other nuts as well, although at this time only almonds have been tested.

Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation .

All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.

Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts led to reduced blood sugar and cholesterol levels .

Topping yogurt, cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast’s nutritional value.

Verdict: Nuts are filling, nutrient-dense foods that may help reduce heart disease risk and improve blood sugar control.

7. Green Tea

Green tea is one of the healthiest beverages on planet earth.

It contains caffeine, which improves alertness and mood, along with raising metabolic rate .

Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.

Green tea may be especially helpful against diabetes. A review of several studies found that green tea drinkers had reductions in blood sugar and insulin levels .

It also contains an antioxidant known as EGCG, which may protect the brain, nervous system and heart from damage.

Verdict: Green tea has many health benefits. It contains an antioxidant called EGCG, which has benefits for the brain and nervous system.

8. Protein Shake Or Smoothie

Another great way to start your day is with a protein shake or smoothie.

Several types of protein powder can be used, including whey, egg, soy and pea protein.

However, whey protein is absorbed the most quickly by your body .

It has also been studied the most, and provides several health benefits.

Additionally, it seems to reduce appetite more than other forms of protein .

One study compared four high-protein meals.

They whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal .

In addition, whey protein can help lower blood sugar levels when consumed as part of a carb-containing meal.

It can also preserve muscle mass during weight loss and aging .

Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruit, greens, nut butter or seeds to provide fiber and antioxidants.

Verdict: A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.

9. Fruits

Fruit can be a delicious part of a nourishing breakfast.

All types of fruit contain vitamins, potassium, fiber and are relatively low in calories.

One cup of chopped fruit provides about 80–130 calories, depending on the type.

Citrus fruits are also very high in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C.

Fruit is also very filling, due to its high fiber and water content .

Pair fruit with eggs, cheese, or yogurt for a well-balanced breakfast that will sustain you for hours.

Verdict: Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.

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