Breakfast is essential for energy and concentration throughout the day. After a night of fasting, this initial meal plays a crucial role in replenishing nutrients and fuel for the body.
In a context where quick and unhealthy options proliferate, choosing a balanced breakfast that includes whole grains, proteins, and fruits or vegetables is essential for maintaining sustained energy levels and avoiding sharp drops in glucose that can trigger premature hunger or fatigue.
Nutritionists agree that berries are the best fruit for breakfast. While this does not exclude other options, berries stand out for their high fiber content, antioxidants, and lower natural sugar load compared to other fruits.
Registered dietitian Amy Brownstein noted that berries are rich in anthocyanins, plant compounds that offer antioxidant and antimicrobial properties, widely studied for their ability to protect cells and reduce inflammation. Meanwhile, nutritionist Morgan Walker emphasized that these anthocyanins contribute to brain and cardiovascular health.
Fiber is also a key nutrient in breakfast. Walker highlighted that consuming it in the morning can help maintain stable energy and prevent blood sugar spikes. According to the Cleveland Clinic, berries have low sugar content and a high amount of fiber, which can support glycemic stability and prolong feelings of fullness.
To put it in perspective, a cup of raspberries has about 5 grams of sugar, compared to 23 grams in a cup of mango and 18 grams in a banana, according to data highlighted by nutrition experts. However, berries alone do not make a complete breakfast; they are most effective when combined with other foods such as Greek yogurt, oatmeal, whole-grain toast, or nuts.
A balanced breakfast should include proteins, fiber-rich carbohydrates, and fruits or vegetables, as suggested by the Harvard School of Public Health. Proteins, which are a fundamental part, can include eggs, yogurt, or legumes, and are essential for maintaining muscle mass and avoiding snacking between meals.
Whole grains, such as whole grain bread or quinoa, are also recommended for releasing energy steadily. Additionally, including healthy fats, which provide satiety and energy, is suggested. Other beneficial fruits for breakfast include oranges, apples, and kiwis, among others.
Finally, while traditional, vegetables can be incorporated into breakfast through scrambled eggs or smoothies, thus increasing the intake of fiber, vitamins, and minerals in this first meal of the day.
Source: www.infobae.com
