Your organic breakfast is more than a measly eye-opener.
Eating breakfast—especially one that includes whole grains—reduces your risk for heart attack, stroke, type 2 diabetes and heart failure, according to the May issue of the Harvard Heart Letter.
Several predominantly small studies show eating breakfast, as compared with skipping it, makes for smaller rises in blood sugar and insulin after a day’s meals and snacks. Minimizing the blood sugar/insulin roller coaster can help reduce harmful LDL cholesterol and triglyceride levels, while also curbing your appetite.
What you eat for breakfast matters just as much as whether you eat it, if not more so. Here are some menu ideas that emphasize whole grains, fruits and healthy protein sources:
- A bowl of steel-cut oatmeal topped with fruit and walnuts
- A bowl of high-fiber, whole-grain cereal with milk and sliced banana, strawberries, blueberries or other fruit
- 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds
- A whole-grain English muffin with peanut butter
- An omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices
- A smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils