Top 10 Healthiest Foods to Eat First Thing in the Morning

Whether or not you live by the rule that breakfast is the most important meal of the day — there’s lots of conflict about this statement — if you choose to go the breakfast route there are healthy and not-so-healthy foods to choose from.

Breakfast is exactly as the name implies — breaking a fast.

And, breaking a fast means filing an empty tank.

This implies that after a period of non-eating, you’ll be replenishing your body with nutrients that will supply your brain, muscles, organs, digestive system, and everything else with the nourishment it needs to Support your activity throughout the day.

Consuming the right, clean, plant-based foods that provide energy, gently awaken your digestive system, keep you satiated, and keep your emotions stable, all while avoiding any bodily aggravation, will ensure that you won’t suffer that afternoon crash. On top of that, eating the right food in the morning can prevent overeating, which leads to more energy and healthy weight management.

Let’s take a deep dive into those great plant-based morning food choices!

The Breakfast Debate

Source: Croissants Stuffed With Dill Scrambled Tofu and Chive Aioli

There’s always been debate around what defines the “most important meal of the day.”

While some say that breakfast is essential to provide energy and jump-start your digestive system, others say it’s better to lay off that morning meal and allow your body to wake up before consuming food.

So, what does science say?

Depends on your reason for eating or not eating breakfast.

When it comes to healthy weight management — one of the biggest points of contention in the breakfast debate — science tells us that those who eat breakfast generally weigh less, there’s no circumstantial evidence that has proven that eating breakfast makes you gain weight either.

On top of that, Sharon Collison, a “registered dietitian nutritionist and a clinical instructor in nutrition at the University of Delaware,” noted to Time Magazine that “people who don’t eat enough earlier in the day may have increased hunger and increased cravings later in the day and will end up eating more.” Keep in mind, this is an anecdote from Collison’s personal experience with her patients and more scientifically-backed research is needed.

Overall, the question still hangs in the air whether it’s unhealthy to skip breakfast.

This question is a bit harder to answer, as it all depends on the individual and their lifestyle and diet habits.

A  small study published in the Journal of Physiology entitled Molecular Adaptations of Adipose Tissue to 6 Weeks of morning fasting vs. Daily Breakfast Consumption in lean and obese adults sought to answer this question by looking at breakfast consumption in conjunction with metabolism changes. The study found that “breakfast-eating could improve a range of metabolic health markers, potentially improving the body’s ability to burn fat and fight chronic conditions like type 2 diabetes — at least among people who were already lean.”

10 Healthiest Foods to Start Your Day

Source: Free-Photos/Pixabay

Alright, we know why starting your day with the right foods is essential, so now let’s take a look at some of the foods that achieve these body-friendly goals!

Per registered dietitian nutritionist Sharon Collison, a healthy breakfast “incorporates four things: protein, whole grains, healthy fat, and a fruit or vegetable.” First off, you want to address satiety for the entire day, which is where protein and fat come into play. Foods high in these macronutrients will “cut down on unnecessary snacking later.” On top of that, whole grains and veggies will “add nutritious fiber, vitamins, and minerals.”

Here are 10 of the top plant-based foods to incorporate into your morning meal!

1. Coffee

When it comes to coffee, make sure to mix your coffee with a macronutrient. Yes, coffee is a great way to start the day, but you need to pair this energy booster with some fat, protein, and nutrients to hit that satiety mark for the day.

With that said, caffeine has been shown to “improve mood, alertness, and mental performance,” as well as “increase metabolic rate and fat burning.” One study showed that consuming “100 mg of caffeine per day helped people burn an extra 79 – 150 calories over a 24-hour period.” Plus, coffee is filled with “antioxidants, which reduce inflammation, protect the cells lining your blood vessels, and decrease diabetes and liver disease risk.”

If coffee is the only thing you can stomach first thing in the morning, consider mixing in some of those macronutrients to create a coffee-based meal such as this Blender Mocha Cashew Latte, High-Protein Caramel Cappuccino, Golden Latte, or this Oatmeal Latte.

2. Oatmeal

You’ve heard that oatmeal is a great way to start the day, maybe you’re even an oatmeal junkie, but if you haven’t tried it out now’s the time!

The secret healthy component of oats comes from a unique fiber called oat beta-glucan, which has been linked to a wide range of health benefits — such as boosting heart health and lowering blood pressure — and, most impressively, reducing and maintaining healthy cholesterol. This same fiber, in conjunction with powerful antioxidants, is also a successful agent to achieve “feelings of fullness.” A study “found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect.”

Take note that while oats are rich in fiber and nutrients, they aren’t loaded with protein, therefore it’s beneficial to mix your oats with protein-rich ingredients such as seeds and nuts. Try a few of these oat-based breakfast mixtures: Lemon Poppy Seed Baked Oats, Baked Berry Oatmeal, Peanut Butter Quinoa Bark, or these Oatmeal Pancakes.

3. Chia Seeds

Chia seeds have been hailed as one of the best ingredients to turn any recipe — especially baking recipes — into a 100 percent plant-based or vegan meal. These minuscule seeds start microscopic, yet when introduced to liquid acquire a jelly-like coating that expands their size and makes them wonderful plant-based binders. Chia seed consumption has been linked to “reduced hunger, along with improvements in blood sugar and blood pressure.” Plus, chia seeds are highly nutritious offering fiber, protein, healthy fat, and calcium, and they’re also rich in antioxidants.

Chia seeds can be used to create super easy and quick breakfast meals — such as this Vanilla Bean Chia Pudding or this Warm Chia Oatmeal Two Ways — used as a binder in breakfast goodies — such as these Blueberry Hazelnut Crumble Bars or these Chia Seed and Banana Breakfast Cookies — or can be ground down to make fiber and protein-rich smoothie — such as this Star Fruit Delight Smoothie.

4. Berries

You may hear conflicting reports about consuming fruit in the morning, yet if you’re going for something sweet choosing berries is your best option.

Berries — such as blueberries, strawberries, raspberries, and blackberries — are low on the glycemic index, meaning they affect your blood sugar on a lower scale, and they’re also rich in antioxidants, vitamins, minerals, and fiber. While you want to avoid sugar, berries package this sugar next to fiber, which slows its absorption into the bloodstream and avoids those blood sugar spikes that can lead to a higher risk of diabetes.

On top of that, berries are rich in a specific antioxidant group “called anthocyanins, which protect your heart and may help you age better,” and they have also been shown to “reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy.”

Here are a few great ways to incorporate berries into your morning routine: 3-Ingredient Berry Cereal, Protein Apple Berry Crumble, Ten-Minute Chia Jam, or this Amaranth Yogurt Pop with Raspberries.

5. Nuts

Nuts are one of the most satisfying and filling foods in the plant-based world.

This is mostly due to their high healthy fat content — monounsaturated fat, in particular — high protein content, and their high magnesium and potassium content. Plus, nuts have also been found to “improve heart disease risk factors, reduce insulin resistance, and decrease inflammation,” as well as help reduce blood sugar and cholesterol levels.

While you may be nervous about the high-calorie content, it turns out that your body doesn’t “absorb all the fat in them.” For instance, if you consume 28 grams of almonds, you only absorb about 129 calories.

Using nuts as a breakfast ingredient is hugely beneficial, especially if you mix them in with other nutrient-rich foods such as these Homemade Granola Bars, this Adaptogenic Nut-Granola, these Chocolate Oatmeal and Nut Energy Bars, or this High-Protein Creamy Amaranth Porridge.

6. Green Tea

A great caffeine-rich, coffee alternative is green tea. It’s not only one of the “healthiest beverages on the planet,” but it also happens to be one of the best ingredients to start your day.

Much like coffee, green tea has caffeine, which “improves alertness and mood, along with raising metabolic rate,” and it’s also been found to be incredibly effective at reducing blood sugar and insulin levels, which reduces the risk of diabetes. The secret ingredient in green tea is an antioxidant called EGCG, which has been shown to “protect your brain, nervous system, and heart from damage.”

If green tea simply isn’t your jam, try cooking with matcha powder — a super concentrated and powerful powder made from crushed green tea leaves. Pair one of these green tea-matcha snacks with a fiber and protein-filled breakfast: 6-Ingredient Matcha Cookies, Antioxidant Green Tea Porridge, Matcha Avocado Smoothie, Red Bean Paste, and Matcha Overnight Oatmeal, or this Coconut Blender Matcha.

7. Fruit

We touched base on berries — the best option for morning fruit — yet that doesn’t mean you’re relegated to using these tasty little morsels. If you’re not a berry fan, other fruit options are filled with fiber and nutrients. Plus, all varieties of fruit contain “vitamins, potassium, fiber and are relatively low in calories,” meaning you can get most of the nutrients that your body needs without sacrificing caloric intake.

When choosing a fruit that best fits your healthy breakfast regimen, try incorporating citrus fruits! These fruits are “very high in vitamin C,” which not only boosts the immune system but also acts as an antioxidant. How about orange? One orange — on the larger side — “provides more than 100 [percent] of the recommended daily intake of vitamin C.”

Here are a few citrus-filled breakfast ideas: Sweet Broccoli Juice, Savory Citrus Arugula Steel Cut Oatmeal, Vegan Lemon Blueberry Superfood Granola, Grapefruit Matcha Green Smoothie, or this Grapefruit Cardamom Oatmeal.

8. Flaxseed

Seeds of all kinds are great for a morning meal as they’re mostly filled with fiber, protein, and healthy fats, plus a slew of nutrients. Yet, if you’re looking for the best of the best when it comes to morning meal seeds, go with flaxseed!

This incredibly healthy seed is “rich in viscous fiber, which helps you feel full for several hours after eating,” and has also been shown to “improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer.” When choosing your choice of flaxseed, make sure to go with ground flaxseed as the whole seed itself can’t be absorbed by your gut.

While you can sprinkle ground flaxseed on your granola, or yogurt, or add to a morning shake, it also acts as a wonderful binder in more complicated morning recipes such as these Superfood Biscotti, these Paleo Plantain Blondies, these Quinoa Crêpes, or this Crustless Mushroom Quiche.

9. Coconut Yogurt

For non-plant-based eaters, yogurt is a must-have in the morning. Just because you don’t eat dairy, doesn’t mean you can’t get your hands on some super healthy (even healthier!) yogurt!

This leads us to coconut yogurt.

Basically, instead of fermenting dairy, coconut yogurt is created from fermenting … you guessed it … coconut. Specifically, it’s “usually made from fermented coconut milk” and is incredibly healthy for your gut microbiota. With that said, when you’re at the store make sure to read the label appropriately and don’t “confuse coconut-flavored yogurt for coconut yogurt,” as these can be very different food items.

Coconut yogurt has all the goodies that your body needs in the morning including protein, fat, and fiber. If you go with a store-bought fortified option, look for one that has calcium, magnesium, vitamin B12, and vitamin D, as well as live cultures.

Whether you buy fortified coconut yogurt from the store or make your own — such as this How to Make Your Own Coconut Milk and Coconut Yogurt — there are lots of delicious breakfast recipes to choose from such as this Cinnamon Coconut Yogurt, this Raw Fermented Coconut Yogurt, Raw Coconut Yogurt, or this Homemade Coconut Cashew Yogurt Parfait.

10. Protein Shake

Last but not least is the good old protein shake!

The beauty of creating your shake is that you have a bit more control over those essential ingredients — protein, fat, and fiber — and you can pick and choose all those lovely nutrients from your favorite plant-based foods.

Why do you want to focus on protein?

Without the chewing action that solid foods provide, your body doesn’t necessarily achieve the same level of instant “fullness” or satiety. Therefore, instead of chewing, simply increase the protein content! On top of that, make sure you’re filling out that protein shake with “fruits, greens, nut butter, or seeds to provide fiber and antioxidants,” as well as that filling with a healthy fat.

Feel free to steer clear of protein powders — such as in these No-Protein-Powder Protein Smoothies — or go all-in on your choice of plant-based protein powder — such in this Superfood Protein Shake, this Pumpkin Protein Smoothie, this Power Smoothie With Fresh Almond Milk, these Chocolate Raspberry Protein Smoothies, or this Blueberry Hempseed Protein Smoothie Bowl.

Incorporating Supplements, Tonics, and Boosters

Now that you know your healthy food options for the morning, why not mix in a bit of a “boost”? Your morning meal is a great time to incorporate any supplements, tonics, or boosters into your diet repertoire.

While taking these items on an empty stomach is generally not recommended — it can cause upset, nausea, bloating, and gas — infusing your body first thing in the morning with an extra dose of whatever nutrient you’d like via a healthy and filling breakfast is an excellent way to gear your body up for the day.

The morning has been rated as the supreme time to get that extra dose of nutrients.

Jeffrey Blumberg — professor of nutrition science and policy at Tufts University — suggests that “taking your dietary supplements at night isn’t advisable” as digestion actually slows down and therefore absorption is not efficient. This theory was backed up by Neil Levin — a clinical nutritionist at NOW Foods — who stated that “multivitamins tend to do best when taken earlier in the day, as the B vitamins in them might stimulate metabolism and brain function too much for a relaxing evening or before bed.”

The theory goes that these supplements, tonics, or boosts of some sort cause your digestive system, brain, and metabolic system to kick into gear, making morning the perfect time!

Three Foods to Never Eat in the Morning

Getting to know all those healthy plant-based foods that’ll get you going in the morning is important, yet it’s just as important to familiarize yourself with foods to avoid.

We’re talking about:

• refined carbohydrates
• sugar
• margarine

All of these foods are not only linked to an increased risk of chronic inflammation, diabetes, heart disease, and digestive system conditions, but they also fail to meet those morning meal goals. They generally fall into the “empty calories” category, meaning you consume calories without any macronutrients, vitamins, or minerals.

Foods such as high-sugar cereals, white flour pancakes, and pastries make you hungrier and only provide a short zap of energy before leading to a massive crash.

On top of that, you’ll notice that margarine has been selectively added to the list. While it may be a staple in many homes due to its low sugar and fat content, margarine contains something far worse… trans fats. Trans fats are created by “adding hydrogen to vegetable oils” and are the “most unhealthy type of fat you can eat.” Study upon study has found that “trans fats are highly inflammatory and increase your risk of disease,” overall.

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