Studies have shown eating eggs at breakfast increases feelings of fullness, reducescalorie intake at the next meal and helps maintain steady blood sugar and insulinlevels (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.
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 fiber content.
Bottom Line: Greek yogurt is high in protein, helps reduce appetite and may aid with weight loss. Certain types also contain beneficial probiotics.
The healthiest way to consume coffee is plain or with small amounts of heavy cream.
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.
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).