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The 10 Healthiest Breakfast Foods

2018-04-22 Claire L. Squire ShanghaiWOWeng


Making healthy choices in Shanghai is about as easy as herding buffalos in Shenzhen. Essentially impossible. Temptation lies around every corner, especially when it comes to food and drink. If you're looking to start somewhere though, I'd recommend breakfast. If you start the day off right, you have a better chance of not making bad choices throughout the rest of the day.


Here are the 10 best foods you can eat in the morning to kickstart a healthy day…


 Eggs

 

I wish family mart tea eggs were this fancy…


Eggs are undeniably healthy and delicious. Studies have shown eating eggs for breakfast increases feelings of fullness, reduces calorie intake during the next meal and helps maintain steady blood sugar and insulin levels.


Now I hear what you’re thinking, ‘what about my cholesterol?’ Whilst eggs are high in cholesterol, they 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.’ Which is great!


One of my friends hard boils two eggs every morning in winter then puts them in his jacket pockets as hand warmers for the journey to work. Ingenious!


Bottom Line: Eggs are high in protein and several important nutrients. They also promote fullness and help you consume fewer calories.


Where to buy: Basically anywhere, a tea egg from a corner shop will set you back RMB 2.


Greek Yogurt

 


Greek yogurt is creamy, delicious and nourishing. It’s 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.


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. 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.


Where to buy: www.kateandkimi.com


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. Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period. Coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.


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, but you probably want to stick to a cup a day, don’t over do it or you will never sleep!


Where to Buy: WeChat ID: JonasEmilCoffee


Oatmeal

 


Oatmeal is a wonderful 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. Beta-glucan is also a viscous fiber that promotes feelings of fullness.


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.


Bottom Line: Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.


Where to Buy: City Super LG1, iapm mall, 999 Middle Huaihai Road, Xuhui Area

(multiple locations)


Chia Seeds

 


Chia seeds are extremely nutritious and they're 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.


Chia seeds are also high in antioxidants. They protect your cells from unstable molecules called free radicals, which are produced during metabolism.


Bottom Line: Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.


Where to buy: The Avocado lady, 274 Wulumuqi Lu, near Wuyuan Lu


Berries



Berries are delicious and packed with antioxidants. Popular types include blueberries, raspberries, strawberries and blackberries. They're lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide 8 grams of fiber per cup. What's more, one cup of berries contains only 50–85 calories, depending on the type.


Berries also contain antioxidants called anthocyanins, which protect your heart and may help you age better. Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from becoming oxidized and keep the cells lining your blood vessels healthy.


Bottom Line: Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease the risk of disease.


Where to buy: Your local fruit shop! Make sure you rinse them before eating.


Nuts

 


Nuts are tasty, satisfying and nutritious. They're a great addition to breakfast because they are filling and help prevent weight gain. Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them. In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds.


Bottom Line: Nuts are filling, nutrient-dense foods that may help reduce heart disease risk and improve blood sugar control.


Where to buy: The Avocado Lady, 274 Wulumuqi Lu, near Wuyuan Lu


Green Tea

 


Green tea is one of the healthiest beverages on the planet. It contains caffeine, which improves alertness and mood, along with raising metabolic rate. Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee. Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels. It also contains an antioxidant known as EGCG, which may protect the brain, nervous system and heart from damage.


Bottom Line: Green tea has many health benefits. It contains an antioxidant called EGCG, which has benefits for the brain and nervous system.


Where to buy: Tianshan Tea City, 520 Zhongshan Xi Lu, near Wuyi Lu


A Smoothie

 


Smoothies are a great way to get one of your five-a-day. They are easy to drink on the go and contain important vitamins and minerals. Make sure you choose a smoothie that is made with high-quality fresh ingredients and drink it while it’s still fresh. Choose something low in sugar like a berry smoothie or an avocado smoothie to avoid a blood sugar crash later on in the morning.


Bottom line: Smoothies are light and healthy as well as easy to grab and go.


Where to buy: Lizzy’s All Natural, 758 Julu Lu, near Fumin Lu


Cottage Cheese

 


Cottage cheese is a fantastic breakfast food. It's high in protein, which increases metabolism, produces feelings of fullness. In fact, cottage cheese has been shown to be as filling and satisfying as eggs, though it’s not as easy to transport.


1 cup of cottage cheese provides an impressive 25 grams of protein. Add berries or chopped nuts to make it even more nutritious.


Bottom Line: Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.


Where to Buy: The Avocado lady, 274 Wulumuqi Lu, near Wuyuan Lu

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