![]() Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.Ĭonsuming fruits and vegetables may reduce the risk of cardiovascular disease, dementia, diabetes, obesity, and many other health conditions. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Many fruits - including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee - are high in vitamin C, which acts as an antioxidant and plays a key role in skin health.įruits also provide an array of polyphenol compounds and antioxidants, depending on their color. Other fruits - such as bananas, oranges, cantaloupe, papaya, and mango - are high in potassium. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady source of energy. Share on Pinterest Tatjana Zlatkovic/Stocksy Unitedįruits are a light breakfast option, and some whole fruits can make an easy snack for your commute.Īll fruits are relatively low in calories and contain fiber, a range of vitamins, minerals, and simple sugars. It also contains many vitamins and minerals. Oatmeal is rich in beta-glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. Oats are suitable for people with celiac disease or a gluten sensitivity, but you should choose oats that have been certified gluten-free due to a risk of cross-contamination. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.Īlternatively, mix raw oats with dried fruit nuts, seeds, coconut, and other ingredients for a homemade muesli. In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels, and also has antioxidant and probiotic properties.īecause of the way the body processes oats, they will also leave you feeling full for longer, reducing the temptation to snack mid-morning. Oatmeal is made from rolled or steel-cut oats. Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients. ![]() If you prefer an even creamier, higher protein product, Icelandic yogurt - known as skyr - is another great option.Įating Greek yogurt with berries and other fruits may add to its prebiotic or probiotic properties. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label. A 1-cup (245-gram) serving provides 25 grams of protein but only 149 calories.Ĭertain types contain probiotics like Bifidobacteria, which support digestion. It’s also lower in calories than many other protein sources. It’s made by straining whey and other liquid from milk curds, which produces a creamy product higher in protein than regular yogurt. Greek yogurt is a great option for a quick breakfast. They may promote fullness and help lower your calorie intake later in the day. SummaryĮggs are high in protein and several important nutrients. ![]() In fact, there’s some evidence they may have a mild protective effect against heart disease.Įat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables. Recent research indicates that, in contrast with previous beliefs, eggs don’t raise cholesterol levels in most people, despite their high cholesterol content. iron, calcium, and other essential minerals.choline, a vital nutrient for brain and liver health.lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health.The egg group also ate fewer calories at lunch, suggesting eggs support satiety - the feeling of being full - which can help with weight management. In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal, suggesting the higher protein intake - 25 grams versus 11 grams - promoted greater fullness. They provide protein, which is essential for muscle growth and maintenance. Share on Pinterest Jeremy Pawlowski/Stocksy UnitedĮggs make a simple, nutritious breakfast choice.
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