Despite what you may have heard, eating breakfast isn’t necessary for everyone.
In fact, skipping breakfast may be better than eating many unhealthy breakfast foods.
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.
1. Eggs
Eggs are undeniably healthy and delicious.
Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels (1, 2, 3).
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).
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration (4, 5).
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.
Bottom Line: Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories.
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.
Protein has been shown to reduce feelings of hunger, and has a higher thermic effect than fat or carbs (9, 10).
The term “thermic effect” refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help with weight control, because they increase levels of hormones that promote fullness, including PYY and GLP-1 (9, 11).
Full-fat yogurt also contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk (12, 13).
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).
Try topping Greek yogurt with berries or chopped fruit in order to increase the meal’s vitamin, mineral and fibercontent.
Bottom Line: Greek yogurt is high in protein, helps reduce appetite and may aid with weight loss. Certain types also contain beneficial probiotics.
3. Coffee
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.
Even small amounts of caffeine can achieve these effects (15, 16, 17).
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).
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period (18, 19).
Coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk (20, 21, 22, 23, 24).
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.
4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers.
It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol (25, 26).
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).
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure (30, 31, 32).
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).
Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.
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.
To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
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.
Viscous fiber absorbs water, which increases the volume of food moving through your digestive tract and helps you feel full and satisfied (34, 35, 36).
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).
Chia seeds are also high in antioxidants. They protect your cells from unstable molecules called free radicals, which are produced during metabolism (37, 38, 39).
In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease (40).
However, one serving of chia seeds provides about 4 grams of protein, which may not be optimal for breakfast.
Here is a recipe for chia pudding that contains more than 25 grams of protein.
High-Protein Chia Seed Pudding
Ingredients:
1 ounce (28 grams) dried chia seeds.
1 scoop whey protein powder.
1 cup coconut milk or almond milk.
Half a cup of berries.
Stevia or other sweetener to taste, if desired.
Directions:
Combine all ingredients in a bowl and mix well. Cover bowl and refrigerate for at least one hour.
Bottom Line: Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.