You can read about the worst breakfast foods here: 10 Worst Foods to Eat in the Morning. 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.
Eggs are undeniably healthy and delicious.
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 (3).
Eggs are also one of the best sources of choline, a nutrient that's very important for brain and liver health (6).
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 (7, 8).
What's more, three large eggs provide about 20 grams of high-quality protein.
Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.
2. Greek Yogurt
Greek 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.
The term “thermic effect" refers to the increase in metabolic rate that occurs after eating.
Certain types of Greek yogurt are good sources of probiotics, like Bifidobacterium, 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 (14).
Bottom Line: Greek yogurt is high in protein, helps reduce appetite and may aid with weight loss. Certain types also contain beneficial probiotics.
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.
An analysis of 41 studies found the most effective dose to be 38–400 mg per day, to maximize the benefits of caffeine while reducing side effects (17).
This is roughly 0.3 to 4 cups of coffee per day, depending on how strong it is (17).
The healthiest way to consume coffee is plain or with small amounts of heavy cream.
Bottom Line: Having a cup of coffee is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism.
Oatmeal is the best breakfast choice for cereal lovers.
In addition, beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that beta-glucan increased levels of the “fullness hormone" PYY and that higher doses had the greatest effect (27, 28, 29).
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 (33).
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.
Bottom Line: Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.
5. Chia Seeds
Chia seeds are extremely nutritious.
They're also one of the best sources of fiber around.
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.
What's more, a portion of the fiber in chia seeds is viscous fiber.
In a small study, people with diabetes who ate chia seeds for 12 weeks experienced reduced hunger, along with improvements in blood sugar and blood pressure (36).
In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40 percent. Elevated CRP is a major risk factor for heart disease (40).
However, one serving of chia seeds provides about 4 grams of protein, which is too low for breakfast.
Here is a recipe for chia pudding that contains more than 25 grams of protein.
High-Protein Chia Seed Pudding
- 1 ounce (28 grams) dried chia seeds.
- 1 scoop whey protein powder.
- 1 cup coconut milk or almond milk.
- A half cup of berries.
Combine all ingredients in a bowl and mix well. Cover bowl and leave in refrigerator for at least one hour.
Berries are delicious and packed with antioxidants.
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.
A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
Bottom Line: Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease the risk of disease.
Nuts are tasty, satisfying and nutritious.
Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them.
This may be true for some other nuts as well, although at this time only almonds have been tested.
All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.
In addition, Brazil nuts are one of the best sources of selenium. In fact, just two Brazil nuts provide more than 100 percent of the recommended daily intake of selenium (59).
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 (60).
Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast's nutritional value.
Bottom Line: Nuts are filling, nutrient-dense foods that may help reduce heart disease risk and improve blood sugar control.
8. Green Tea
Green tea is one of the healthiest beverages on the planet.
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 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels (61).
Bottom Line: Green tea has many health benefits. It contains an antioxidant called EGCG, which has benefits for the brain and nervous system.
9. Protein Shake
Another great way to start your day is with a protein shake or smoothie.
However, whey protein is absorbed the most quickly by your body (66).
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 (69).
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.
Bottom Line: A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.
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 percent of the recommended daily intake of vitamin C.
Fruit is also very filling, due to its high fiber and water content (73).
Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.
Bottom Line: Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.
Flaxseeds are incredibly healthy.
Two tablespoons of ground flaxseeds contain 3 grams of protein and 4 grams of fiber.
Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast.
Just make sure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can't be absorbed by your gut and will simply pass through your system.
Bottom Line: Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.
12. Cottage Cheese
Cottage cheese is a fantastic breakfast food.
In fact, cottage cheese has been shown to be as filling and satisfying as eggs (79).
Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may promote weight loss (12).
1 cup of cottage cheese provides an impressive 25 grams of protein. Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.
Bottom Line: Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.
Take Home Message
Whether or not you eat breakfast is a personal choice.
If you do eat in the morning, make sure to start your day off right by fueling your body with these healthy and nutrient-dense foods.
This article was reposted from our media associate Authority Nutrition.
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By Sherry H-Y. Chou, Aarti Sarwal and Neha S. Dangayach
The patient in the case report (let's call him Tom) was 54 and in good health. For two days in May, he felt unwell and was too weak to get out of bed. When his family finally brought him to the hospital, doctors found that he had a fever and signs of a severe infection, or sepsis. He tested positive for SARS-CoV-2, the virus that causes COVID-19 infection. In addition to symptoms of COVID-19, he was also too weak to move his legs.
When a neurologist examined him, Tom was diagnosed with Guillain-Barre Syndrome, an autoimmune disease that causes abnormal sensation and weakness due to delays in sending signals through the nerves. Usually reversible, in severe cases it can cause prolonged paralysis involving breathing muscles, require ventilator support and sometimes leave permanent neurological deficits. Early recognition by expert neurologists is key to proper treatment.
We are neurologists specializing in intensive care and leading studies related to neurological complications from COVID-19. Given the occurrence of Guillain-Barre Syndrome in prior pandemics with other corona viruses like SARS and MERS, we are investigating a possible link between Guillain-Barre Syndrome and COVID-19 and tracking published reports to see if there is any link between Guillain-Barre Syndrome and COVID-19.
Some patients may not seek timely medical care for neurological symptoms like prolonged headache, vision loss and new muscle weakness due to fear of getting exposed to virus in the emergency setting. People need to know that medical facilities have taken full precautions to protect patients. Seeking timely medical evaluation for neurological symptoms can help treat many of these diseases.
What Is Guillain-Barre Syndrome?
Guillain-Barre syndrome occurs when the body's own immune system attacks and injures the nerves outside of the spinal cord or brain – the peripheral nervous system. Most commonly, the injury involves the protective sheath, or myelin, that wraps nerves and is essential to nerve function.
Without the myelin sheath, signals that go through a nerve are slowed or lost, which causes the nerve to malfunction.
To diagnose Guillain-Barre Syndrome, neurologists perform a detailed neurological exam. Due to the nerve injury, patients often may have loss of reflexes on examination. Doctors often need to perform a lumbar puncture, otherwise known as spinal tap, to sample spinal fluid and look for signs of inflammation and abnormal antibodies.
Studies have shown that giving patients an infusion of antibodies derived from donated blood or plasma exchange – a process that cleans patients' blood of harmful antibodies - can speed up recovery. A very small subset of patients may need these therapies long-term.
The majority of Guillain-Barre Syndrome patients improve within a few weeks and eventually can make a full recovery. However, some patients with Guillain-Barre Syndrome have lingering symptoms including weakness and abnormal sensations in arms and/or legs; rarely patients may be bedridden or disabled long-term.
Guillain-Barre Syndrome and Pandemics
As the COVID-19 pandemic sweeps across the globe, many neurologic specialists have been on the lookout for potentially serious nervous system complications such as Guillain-Barre Syndrome.
Though Guillain-Barre Syndrome is rare, it is well known to emerge following bacterial infections, such as Campylobacter jejuni, a common cause of food poisoning, and a multitude of viral infections including the flu virus, Zika virus and other coronaviruses.
Studies showed an increase in Guillain-Barre Syndrome cases following the 2009 H1N1 flu pandemic, suggesting a possible connection. The presumed cause for this link is that the body's own immune response to fight the infection turns on itself and attacks the peripheral nerves. This is called an "autoimmune" condition. When a pandemic affects as many people as our current COVID-19 crisis, even a rare complication can become a significant public health problem. That is especially true for one that causes neurological dysfunction where the recovery takes a long time and may be incomplete.
Though there is clear clinical suspicion that COVID-19 can lead to Guillain-Barre Syndrome, many important questions remain. What are the chances that someone gets Guillain-Barre Syndrome during or following a COVID-19 infection? Does Guillain-Barre Syndrome happen more often in those who have been infected with COVID-19 compared to other types of infections, such as the flu?
The only way to get answers is through a prospective study where doctors perform systematic surveillance and collect data on a large group of patients. There are ongoing large research consortia hard at work to figure out answers to these questions.
Understanding the Association Between COVID-19 and Guillain-Barre Syndrome
While large research studies are underway, overall it appears that Guillain-Barre Syndrome is a rare but serious phenomenon possibly linked to COVID-19. Given that more than 10.7 million cases have been reported for COVID-19, there have been 10 reported cases of COVID-19 patients with Guillain-Barre Syndrome so far – only two reported cases in the U.S., five in Italy, two cases in Iran and one from Wuhan, China.
It is certainly possible that there are other cases that have not been reported. The Global Consortium Study of Neurological Dysfunctions in COVID-19 is actively underway to find out how often neurological problems like Guillain-Barre Syndrome is seen in hospitalized COVID-19 patients. Also, just because Guillain-Barre Syndrome occurs in a patient diagnosed with COVID-19, that does not imply that it was caused by the virus; this still may be a coincident occurrence. More research is needed to understand how the two events are related.
Due to the pandemic and infection-containment considerations, diagnostic tests, such as a nerve conduction study that used to be routine for patients with suspected Guillain-Barre Syndrome, are more difficult to do. In both U.S. cases, the initial diagnosis and treatment were all based on clinical examination by a neurological experts rather than any tests. Both patients survived but with significant residual weakness at the time these case reports came out, but that is not uncommon for Guillain-Barre Syndrome patients. The road to recovery may sometimes be long, but many patients can make a full recovery with time.
Though the reported cases of Guillain-Barre Syndrome so far all have severe symptoms, this is not uncommon in a pandemic situation where the less sick patients may stay home and not present for medical care for fear of being exposed to the virus. This, plus the limited COVID-19 testing capability across the U.S., may skew our current detection of Guillain-Barre Syndrome cases toward the sicker patients who have to go to a hospital. In general, the majority of Guillain-Barre Syndrome patients do recover, given enough time. We do not yet know whether this is true for COVID-19-related cases at this stage of the pandemic. We and colleagues around the world are working around the clock to find answers to these critical questions.
Sherry H-Y. Chou is an Associate Professor of Critical Care Medicine, Neurology, and Neurosurgery, University of Pittsburgh.
Aarti Sarwal is an Associate Professor, Neurology, Wake Forest University.
Neha S. Dangayach is an Assistant Professor of Neurology and Neurosurgery, Icahn School of Medicine at Mount Sinai.
Disclosure statement: Sherry H-Y. Chou receives funding from The University of Pittsburgh Clinical Translational Science Institute (CTSI), the National Institute of Health, and the University of Pittsburgh School of Medicine Dean's Faculty Advancement Award. Sherry H-Y. Chou is a member of Board of Directors for the Neurocritical Care Society. Neha S. Dangayach receives funding from the Bee Foundation, the Friedman Brain Institute, the Neurocritical Care Society, InCHIP-UConn Center for mHealth and Social Media Seed Grant. She is faculty for emcrit.org and for AiSinai. Aarti Sarwal does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
Reposted with permission from The Conversation.
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Sanders said that while the "end result isn't what I or my supporters would've written alone, the task forces have created a good policy blueprint that will move this country in a much-needed progressive direction and substantially improve the lives of working families throughout our country."
"I look forward to working with Vice President Biden to help him win this campaign," the Vermont senator added, "and to move this country forward toward economic, racial, social, and environmental justice."
Biden, for his part, applauded the task forces "for helping build a bold, transformative platform for our party and for our country."
"I am deeply grateful to Bernie Sanders for working with us to unite our party and deliver real, lasting change for generations to come," said the former vice president.
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