Breakfast is the most important meal, and you strive not to skip it. The first thing you do after waking up in the morning is head to the kitchen and eating cereals. After all, they’re quick and easy to make.
But, they aren’t as harmless as you think they are.
Don’t forget that most breakfast cereals are sugar-laden. Unhealthy cravings, dull skin complexion, excessive intake of other sugary foods are some of many signs you need sugar detox.
It is entirely possible to eat a healthy breakfast without slaving off in the kitchen for hours. Keep reading to see ten amazing healthy and fast breakfast ideas.
Cereals Are Not the Best Breakfast Option. Do You Know Why?
While munching on breakfast cereals may seem like such an easy way to boost energy and deal with hunger early in the morning, the reality is much different.
Why trust us?
The answer is simple. Unlike other websites which throw around baseless claims, we make sure our tips are evidence-based, and this post is not an exception. Breakfast cereals are loaded with sugar, which is bad news for your health.
A study published in the BMJ found that intake of free sugars (and sugar-sweetened beverages) is a strong determinant of body weight, i.e. consumption of sugars is linked to overweight and obesity. We consume way too much sugar on a daily basis primarily through processed foods. That said, breakfast cereals are some of the most frequently consumed processed foods in the world. [1]
You May Be Faked by the Labels on the Cereal Boxes; Cereals Are Not As Healthy As the Brands Claim
Maybe you recognize these popular breakfast cereals:
- Fruit Loops
- Frosted Flakes
- Coco Pops
- Cheerios
However, these cereals usually feature misleading claims on the boxes.
Just read the label on a cereal box you have in your kitchen and chances are high you’ll see terms “whole grain” or “low fat”.
Now, find the ingredients list, and you will notice that primary ingredients are sugars and refined grains. Just because they do contain a small percentage of whole grains, it doesn’t mean they are healthy. These false claims are purposefully featured on the packaging to mislead consumers.
Other reasons why breakfast cereals are bad news for your health include:
- They contain GMOs
- Cold cereals are produced by an extrusion process: the grains are processed at high temperatures to make funny shapes and sprayed with coating oil and sugar to stay crunchy and crispy. During this process, a lot of nutrients from grains are destroyed
- Vitamins and minerals added to these cereals are often useless: they are synthetic and the body doesn’t utilize them properly
There Are Alternatives That Guarantee Health, Which Are Cheap and Require Little Time
The main reason why we eat unhealthy breakfasts is that we think healthy options require too much time and money. Wrong! You can have a delicious, budget-friendly, breakfast ready in a matter of minutes.
Recipes you’ll see below are abundant in much-needed nutrients that will keep you full for longer and provide an amazing energy boost for better productivity.
Since they can help you kick your sugar habits, these recipes give you an opportunity to manage weight and fend off negative health outcomes.
1. Nut butter, banana, and chia seed toast
This is a delicious and healthy twist on classic peanut butter and toast. If you have peanut allergies, you can use sun butter instead of nut butter.
You can make this simple breakfast in less than two minutes and supply your body with calcium, fiber, and protein. Just toast the bread and spread sun/nut butter, place banana slices and sprinkle with chia seeds. That’s it!
2. Quinoa breakfast bowl
While quinoa is usually an ingredient someone would include in a dinner, it makes a perfect breakfast too.
This savory recipe is also nutrient dense and rich in calcium, iron, fiber, protein. The best thing of all, it’s ready in less than 30 minutes. Some ingredients you’ll need include quinoa, eggs, olive oil, avocado, smoked salmon, and lemon juice.
3. Chilled overnight chia seeds
Don’t have enough time to make breakfast tomorrow? No problem! Chilled overnight chia is the ideal breakfast option. First, chia seeds are rich in fiber, vitamins, Omega 3 fatty acids and other much-needed nutrients. And secondly, all you have to do next morning is to open the fridge and take the bowl. You can make this recipe in different variations; the process is simple – combine in a bowl or a jar, cover, shake to combine, and refrigerate.
4. Avocado toast
Avocado is loaded with fiber and cholesterol-lowering monounsaturated fats. It belongs to the group of quick and easy breakfasts that improve your health. This just shows that healthy meals aren’t expensive. To make this yummy breakfast, you just need to follow three steps: top the bread with avocado and mash avocado with a fork, drizzle with lemon juice and oil, and sprinkle with red pepper and salt.
5. Egg sandwich
Egg sandwich reminds you of school days, right?
This is a healthier and more sophisticated twist to a popular breakfast option. High-protein and fiber egg sandwich will boost your energy levels and improve productivity. Thanks to satiating effects, you’ll stay full for longer.
The breakfast is ready in about 17 minutes and some ingredients you’ll need include ricotta cheese, Parmesan cheese, bell peppers, zucchini, summer squash, eggs, whole-grain bread, and baby arugula.
6. Berry and yogurt smoothie
Want to start your day with something sweet, yet healthy? Say no more; berry smoothie comes to the rescue. Berries are abundant in vitamins and antioxidants that neutralize free radicals and protect your body from diseases. Why not buy a smoothie then? Because homemade versions don’t contain added sugars!
For this tasty smoothie, you’ll need blueberries, blackberries, plain Greek yogurt, vanilla soy milk, and banana.
7. Pineapple, ginger, and walnut oatmeal
Ginger has anti-inflammatory properties while supports immune system health. Not only does this recipe supply your body with antioxidants and vitamins, but also with fiber that suppresses your appetite. This breakfast is ideal for people who want to eat something delicious but support their weight loss endeavor or manage weight. You’ll need rolled oats, eggs, while milk, ginger, walnuts, and pineapple.
8. Quinoa fruit salad
A scoop of quinoa spices up plain old fruit cup. To make this breakfast, you’ll also need strawberries, blackberries, blueberries, mango, honey, lime juice, and basil. It takes less than 20 minutes to finish making this breakfast, and you’ll supply your body with calcium, iron, Vitamin C, magnesium, fiber, potassium, and Vitamin B6.
9. Breakfast egg muffins
The egg is a breakfast staple, and that’s a good thing. Eggs are abundant in vitamins A, B5, B12, B2, minerals like phosphorus, selenium, zinc and many others. Although egg muffins may seem like a time-consuming breakfast option, that’s not the case.
You can have these muffins ready in 20 minutes. Even better, make them over the weekend and eat throughout the week for breakfast. You’ll need eggs, spinach, cooked bacon, and cheese.
10. Almond butter, yogurt, and fruit parfait
This is an ideal on-the-run breakfast which you can make in less than 10 minutes. Fruits are sweet, but healthy at the same time. On the other hand, breakfast cereals you usually consume are sweet but unhealthy. This recipe delivers Vitamin A, potassium, fiber, calcium, Vitamin C, iron, Vitamin B6, and magnesium. To make this delicious parfait, you’ll need plain Greek yogurt, almond butter, honey, grapes, strawberries, and almonds.
Cereals Are Popular, But Are They Good to You?
Cereals are a popular breakfast option, but they aren’t quite healthy. They contain too much sugar, GMOs, and synthetic vitamins that are added during the manufacturing process are useless. It is possible to eat healthy and delicious breakfasts each day without spending too much money or time in the kitchen.
This article featured ten amazing breakfast ideas to make, and they can inspire you to come up with your version of the first meal of the day.
Featured photo credit: http://www.eatthis.com via google.com
