Longevity researcher says he’s found the healthiest breakfast option, plus 5 more

It is commonly believed that breakfast is the most important meal of the day, and it is indeed true. After sleep, your body is starved of nutrients and needs food to replenish them, giving you the energy you need to start your day.

According to Rush University, numerous studies have found significant benefits to eating breakfast. Breakfast person:

  • BMI (body mass index) tends to be lower.
  • Eat less fatty foods throughout the day.
  • Eat the recommended amounts of fruits and vegetables.
  • Daily calcium intake is higher.
  • Higher daily fiber intake.
  • Be more focused throughout the day.

According to CNBC, longevity researcher Dan Buettner said he discovered the healthiest breakfast in the world in Nicoya, Costa Rica while studying the food eaten by centenarians.

Bittner is a corn tortilla filled with black beans, rice, onions, red peppers and local herbs, and he explains the many health benefits of this simple dish:

The tortillas are chewy, nutty, and an excellent source of whole-grain, low-glycemic complex carbohydrates. Wood ash breaks down corn cell walls, producing niacin (a B vitamin that plays a role in cell signaling and DNA repair) and releasing amino acids so the body can absorb them.

Buettner adds that black beans contain the same pigment-based anthocyanins (antioxidants) as blueberries. They are highly nutritious, cleanse the colon, lower blood pressure and regulate insulin, and are also rich in folate such as potassium and B vitamins. The combination of beans and rice creates a complete protein, which means all the amino acids a human needs for sustenance.

5 Healthy Breakfast Ideas

While breakfast is beneficial, the quality of the meal is crucial. Choosing a healthy breakfast can set the tone for nutritious choices throughout the day.

Here are five healthy breakfast options worth considering:

1. Overnight oats

Overnight oats are a no-cook way to make oatmeal. Instead of cooking oatmeal on the stovetop or in the microwave, you can soak the raw oats in a liquid like milk, almond milk, or yogurt. During this time, the oats absorb the liquid and soften, giving it a texture similar to traditionally cooked oatmeal.

According to Food Doctor, overnight oats contain a healthy blend of complex carbohydrates, fiber, protein, and healthy fats to keep you feeling full and provide you with long-lasting energy.

2. Greek yogurt

Greek yogurt is rich in protein and calcium, making it a healthy and filling breakfast option. Greek yogurt contains more protein than regular yogurt. It’s also a good source of calcium and provides probiotics for gut health, according to Eatingwell.

Choose plain yogurt to avoid added sugar and top it with fruit, nuts or a drizzle of honey to make your meal more filling and enjoyable.

3. Smoothies

Smoothies are a quick and easy option to add fruits, vegetables, protein (like Greek yogurt or protein powder), and healthy fats (like avocado or nut butter).

Spine and Pain Clinics of North America says one of the benefits of drinking smoothies for breakfast is that they provide a source of energy and protein. Studies have found that higher protein intake makes people feel fuller and reduces food cravings later in the day. Proteins are complex molecules that take longer to break down than carbohydrates, so they provide longer-lasting energy.

Smoothies are also a time-saving meal for those who feel like they don’t have enough time in the morning to cook a hearty breakfast.

4. Eggs

Eggs are versatile and rich in protein, which helps keep you feeling full. They also contain essential nutrients such as vitamin D and choline. Whether they’re plain, scrambled, or omelet-y, they’re all a healthy choice.

Eggs are one of the few foods that should be classified as a superfood. They’re packed with nutrients, some of which are rare in modern diets, according to Healthline.

5. Chia seed pudding

Mixed with a liquid like almond milk and left overnight, the combined ingredients create a pudding-like texture. Try adding fruits and nuts for extra flavor and nutrition.

According to Simply Quinoa, chia pudding is high in protein, rich in omega-3s, and high in fiber, which helps keep you feeling full and satisfied throughout the day. It’s also great for meal prep, which is even more convenient for busy moms and professionals.

The best breakfast for you depends on your health goals, dietary preferences and needs. It’s also important to pay attention to portion sizes and balance your breakfast with a good mix of protein, healthy fats and fiber.

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