Breakfast is often called the most important meal of the day because it provides the initial energy and nutrients to kick-start the day after an overnight fast. The quality of your breakfast influences blood sugar levels, metabolism, and energy throughout the day. A balanced breakfast with protein, healthy fats, and fibre can enhance focus, control cravings, and promote weight management. On the other hand, skipping breakfast or consuming sugary and processed foods may lead to energy crashes, overeating later in the day, and an increased risk of chronic diseases. In this article, we will outline some common breakfast foods and whether they are good or bad for your health.
Best foods for breakfast
Rich in fibre, especially beta-glucan, oatmeal supports heart health, stabilises blood sugar levels, and keeps you feeling full longer. Top it with fresh fruits, nuts, or seeds for added nutrients.
Eggs are an excellent source of high-quality protein and essential nutrients like choline. They promote satiety, support muscle maintenance, and can be cooked in various healthy ways like boiling or poaching.
Packed with protein and probiotics, Greek yogurt supports gut health and keeps hunger at bay. Opt for plain, unsweetened varieties and add berries or a drizzle of honey for natural sweetness.
Avocados are rich in healthy fats and fibre, making them perfect for a balanced breakfast. Spread it on whole-grain toast or pair it with eggs for sustained energy.
Homemade smoothies with a mix of leafy greens, fruits, protein sources like yogurt or protein powder, and healthy fats like nut butter are nutrient-dense and customisable for your dietary goals.
Worst foods for breakfast
High in refined sugars and low in fibre, sugary cereals can cause a spike in blood sugar levels followed by a crash, leaving you tired and hungry.
These are calorie-dense but lack essential nutrients. Their high sugar and fat content contribute to weight gain and energy dips.
White bread is low in fibre and nutrients, leading to a quick rise in blood sugar. Replacing it with whole-grain toast is a healthier alternative.
Pre-flavored yogurts are often loaded with added sugars, negating their health benefits. Plain or unsweetened yogurt is a better choice.
While they may seem healthy, most store-bought juices are high in sugar and lack fiber, leading to blood sugar spikes. Opt for whole fruits instead.
By prioritising nutrient-dense foods and avoiding sugary, processed options, you can create a breakfast that supports your health and weight management goals.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
