We all know breakfast is the most important meal of the day. A good breakfast gives your body the energy and nutrition it needs to perform through- out the whole day.
If that isn’t enough reason to eat a healthy breakfast, how about protecting your arteries? According to an article in the Journal of the American College of Cardiology, published in October 2017, eating not just a “healthy” breakfast but specifically a “high-energy” breakfast may lower your risk of atherosclerosis which is the hardening and narrowing of the arteries caused by plaque.
The study included over 4,000 adults who were pretested to confirm they did not currently have cardiovascular disease. They were then put into three groups; the first group consumed less than 5% of their total energy intake in the morning by either skipping breakfast or had only coffee or juice. The second group consumed 5% to 20% of their daily calories in the form of toast or pastries and coffee. The third group ate a high-energy breakfast of whole grains and fruit.
The results concluded that those who ate a low-energy breakfast were 2.5 times more likely to develop atherosclerosis than those who ate a high-energy breakfast. That’s a significant difference.
What is a high-energy breakfast?
We get our energy from carbohydrates so its important to know which carbs are healthy for us. Here are a few examples of high-energy healthy carbs that make a great breakfast:
- Steel Cuts oats are the best because they are only cut once during harvesting and they are not processed.
- Rolled oats come in at number two as they too are minimally processed (recommend gluten free rolled oats as they cook in only five minutes and taste great)
- Chia seeds are a great addition to any breakfast, add them to your oatmeal or even smoothie. They have lots of fiber, omega-3s and protein
- Hemp meal (not seeds – our bodies can’t digest the seeds so they just pass through) is also a great topping to have with your oatmeal because it provides a fiber and protein boost
- Fruit – adding blueberries, strawberries, (any berries), banana, or your favorite fruit provides an extra dose of vitamins and minerals along with lasting energy
- If you are in a hurry, try some whole grain toast with peanut better and apple slices
- Try an easy breakfast of rolled oats with walnuts and apple slices (do not use the packaged instant oats as they are highly processed and loaded with sugar)
For more ideas and some great breakfast recipes, please check out the link below courtesy of Forks over Knives website: