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It can also preserve muscle mass during weight loss and aging . However, whey protein is absorbed most quickly by your body .

Another great way to start your day is with a protein shake or smoothie. They’re a great addition to your breakfast, as they’re filling and help prevent weight gain . A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese. Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy . However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast .

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  • In fact, eating whole eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin sensitivity .
  • Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries.
  • Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice.
  • Despite what you may have heard, eating breakfast isn’t necessary for everyone.
  • When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa.
  • Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels .

These low calorie treats are also known to improve cardiovascular health. Make a cherry crumble or even a fresh sorbet to have for a cool and refreshing breakfast. A healthy diet is key to flu prevention and a working immune system. Check out these easy-to-make drinks that contain the essential nutrients. Whether or not you eat breakfast is a personal choice.

In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease . Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure . It’s made from ground oats, which contain a unique fiber called oat beta-glucan.

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They’re rich in viscous fiber, which helps you feel full for several hours after eating . In addition, whey protein can help lower blood sugar levels when consumed as part of pollen allergy a carb-containing meal.