Your guide to a healthy breakfastApril 22, 2021
If you choose a healthy breakfast in the morning, you will start the day full of energy and provide your body with important and healthy nutrients early in the morning.
In addition, a healthy start to the day has more influence on your eating behaviour during the rest of the day than you might think.
Find out why the first meal of the day is so important and what a healthy breakfast with Verival can look like in the following. Porridge, muesli and granola, in combination with nuts (cashews), seeds (chia seeds), fruit, oatmeal and milk (milk alternatives) is not just a trendy healthy breakfast.
- Is the standard breakfast healthy?
- That’s why a healthy start to the day in the morning is important.
- What does a healthy breakfast look like?
- Oat flakes – the healthy superfood from the region
- Basic recipe: Overnight Oats
- Nuts – a popular topping for a healthy breakfast
- Is a hot breakfast healthier?
Is the standard breakfast healthy?
The standard healthy breakfast in the morning often includes a cup of coffee or tea with milk, bread with butter, jam or honey. Sweet or savoury with cheese, sausage. Fresh fruit and vegetables such as peppers, cucumbers and tomatoes are also popular.
In many cultures, vegetables are eaten at every meal. Or a smoothie is becoming increasingly popular as a healthy breakfast to start the day. Not to forget, a freshly squeezed juice helps to start the day well.
That’s why a healthy start to the day in the morning is important.
Breakfast is the most important meal of the day. We’ve probably all heard that before. But is it really true? Is a healthy breakfast better than the standard breakfast?
It certainly sounds logical, because overnight the body depletes our energy reserves and empties our glycogen stores, which supply the brain with energy.
The next day in the morning, these stores need to be replenished with a healthy breakfast. If this does not happen, it can easily lead to concentration problems.
If you start the day with a healthy breakfast, your blood sugar level will remain constant throughout the day. It will not rise and fall quickly. This way you stay full for a long time and can prevent cravings and the unrestrained desire for sweets.
This means that it is easier for you to maintain a healthy weight or even lose a few kilos if you eat a healthy breakfast every day and avoid sugar.
What does a healthy breakfast look like?
The purpose of a healthy breakfast is to provide the body with energy for the day. To do this in the best possible way, the healthy breakfast and lunch should consist of carbohydrates, protein, fat, vitamins and minerals.
However, the right choice of these nutrients is also important.
You can get energy in the form of carbohydrates from cornflakes, a jam sandwich or a chocolate croissant, but this is hardly a healthy breakfast.
Because as quickly as your energy and blood sugar levels rise, they also fall again just as quickly and you are soon hungry again and need more. Sugar should therefore be avoided in a healthy breakfast.
Therefore, it is advisable to avoid simple carbohydrates and choose complex carbohydrates instead.
Instead of muesli with sugar, sweet spreads and white pastries in the morning, the following foods should land on your breakfast table: Pure healthy breakfast!
Oat flakes – the healthy superfood from the region
Oatmeal is considered a healthy local superfood that not only has many health benefits, but can also be used in many ways. In porridge, in muesli, in smoothies, etc.
One of the many benefits of oatmeal is that it is considered a healthy satiator due to its high fibre content. This makes them perfect as an ingredient for a healthy breakfast.
Oatmeal is also a real secret weapon for type 2 diabetes. The beta glucans contained in oatmeal prevent a steep rise in blood sugar levels.
Depending on your preferences, they are a wonderful healthy base for your muesli or can be boiled in water, milk or vegetable drinks to make a delicious porridge.
Refine the whole thing with nuts, fresh fruit, fruit or seeds and you have a balanced and, above all, healthy breakfast in your bowl every day. Oatmeal is also allowed on a low carb diet and you can eat it with every meal.
Oatmeal is also ideal in your smoothie and keeps you fuller for longer. Oatmeal is a real healthy all-rounder.
For those who like to sleep in a little longer in the morning, oatmeal becomes Overnight Oats in no time, the perfect healthy breakfast for morning grouches:
Basic recipe: Overnight Oats
- 4 tbsp oat flakes (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- Put the water, milk or plant-based alternative into a glass together with the oat flakes and stir well.
- Put the mixture in the refrigerator overnight or for at least 2 hours.
- Stir well once again and enjoy.
Dare to be creative here too and refine your healthy breakfast with various ingredients. How about fresh berries, fruit, linseed, cocoa and a little cinnamon?
Or choose a milk alternative instead of milk – like almond milk, oat milk or coconut milk. Eating a healthy breakfast in the morning is easy once you get the hang of it! A healthy breakfast gives you plenty of energy for a successful day.
Nuts – a popular topping for a healthy breakfast
There’s a reason why nuts are one of the best porridge toppings, because they are full of healthy nutrients.
Not only do they provide healthy fat and protein, but they also have numerous vitamins and minerals.
While the proteins they contain improve our thinking ability, minerals such as magnesium or zinc protect our brain from stress.
So nuts provide that extra energy kick in the morning and help you concentrate throughout the day. So nothing stands in the way of a productive day at work – healthy breakfast with Verival.
Linseed – a true all-rounder
Linseed is also considered a regional superfood that can be used in many ways. Among other things, the small miracle seeds are popular ingredients for porridges, muesli and bread.
In addition to fibre and protein, which keep us full for a long time, linseed contains healthy oil in the form of omega-3 fatty acids. They are considered essential fatty acids and must be taken in with food. The small seeds not only strengthen our immune system, but also promote our brain performance.
Wholemeal bread – the healthy alternative
White bread contains simple carbohydrates that cause the blood sugar level to rise quickly and fall again quickly. As a result, these types of bread do not keep us full for long, and the drop in blood sugar levels often unleashes a desire for unhealthy snacks.
A healthier alternative to white bread is wholemeal bread. The energy from complex carbohydrates is released more slowly into the blood, which is why they keep you full longer.
It’s best to choose bread varieties that also contain nuts or seeds to further enhance the value of your healthy breakfast. Avoid highly sweetened spreads such as nut nougat cream or jam and instead opt for honey or pure nut puree.
Homemade spreads can also be a healthy alternative to store-bought sugar bombs. Not only can you determine the sugar content yourself, you can also decide what kind of sugar to use.
For our hazelnut chocolate spread, for example, we use maple syrup or agave syrup. Perfect for a healthy breakfast.
If you prefer something spicy, avocados are a good choice. They are considered a healthy alternative to butter because they do not raise cholesterol levels. They also contain many valuable nutrients in the form of unsaturated fatty acids, vitamins and minerals, which are healthy. As you can see, healthy breakfasts can be extremely versatile. A healthy breakfast can also be simple.
Healthy breakfast with eggs – the versatile source of protein
Whether as a soft egg, scrambled egg or omelette, it is impossible to imagine a healthy breakfast and breakfast table without eggs in their diversity. The egg is a very healthy breakfast and is also eaten with vegetables! Eggs and vegetables such as peppers, tomatoes and chives give the egg dish and breakfast that certain something.
Eggs are above all a popular source of protein that keeps you full for a long time. Eggs also provide many vitamins. Vitamin A, vitamin D, vitamin E and vitamin K, as well as the minerals calcium, iron and potassium.
Nevertheless, it is advisable to eat eggs only in moderation, as overindulgence at breakfast causes blood cholesterol levels to rise.
Healthy breakfast with bananas – a delicious satiator
There are many rumours about bananas as a good morning breakfast pick-me-up. It is often said that bananas should not be eaten for breakfast because of their high fructose content.
In fact, however, 100 grams of bananas usually contain less sugar than muesli, which is often refined with sweet dried fruit.
Unlike other types of fruit, such as grapes, bananas contain more complex carbohydrates that raise blood sugar levels more slowly. So fresh fruit would be best as a topping.
In the morning, they are not only a delicious base for smoothies and creamy smoothie bowls, but also give your muesli or porridge a portion of natural sweetness. And if you like to try new healthy breakfast recipes, you should definitely try our banana bread porridge with oat flakes from the oven.
Healthy breakfast – more recipes
A healthy breakfast can be porridge, muesli or pancakes. At Verival you will find many recipes for a healthy breakfast, including a pancake recipe.
When is the best time for a healthy breakfast?
When it comes to the right time for a healthy breakfast in the morning, many nutrition experts advise eating breakfast in the first one to two hours after getting up.
The reason: a long period of hunger after breakfast makes your blood sugar levels go crazy. In the long run, this has a negative effect on cholesterol levels and leads to increased blood pressure. Therefore, you should follow the old house rule: Breakfast like an emperor, lunch like a king and dinner like a beggar.
The two-hour time window gives you enough time to prepare for the day ahead before you take your time to eat a healthy breakfast in the morning.
If you can’t eat a bite in the morning, try drinking a glass of warm water as soon as possible after getting up. According to Ayurvedic nutrition, this boosts your metabolism and gets your digestion going. Your body is thus gently prepared for breakfast.
If you skip breakfast in the morning to lose a few kilos, we’re sorry to disappoint you. If you torture yourself with hunger in the morning, there is a high risk that you will suffer from ravenous hunger in the afternoon and make up for the missing calories with unhealthy snacks.
Is a hot breakfast healthier?
Warm breakfasts in the morning (especially porridge) are actually considered healthier because they are already at the body’s operating temperature and therefore less energy needs to be spent digesting breakfast. Also, the nutrients contained in breakfast can be better absorbed if you eat it warm.
TCM (Traditional Chinese Medicine) and Ayurveda (Indian Medicine) agree that a warm breakfast is healthy. This is especially true in the cold autumn and winter months, as breakfast is said to strengthen the immune system.
It is also said that a warm breakfast like porridge in the morning increases the feeling of satiety. This means you don’t get hungry again so quickly and it’s easier to keep going until lunch without snacking. Many people now know porridge as breakfast. Porridge is healthy, warm, versatile and the many porridge recipes leave nothing to be desired in the morning.
On the Verival blog you will find many recipes for your healthy breakfast. Porridge recipes, smoothie recipes, muesli recipes, vegan healthy breakfast recipes and much more. See for yourself and start your day with a healthy breakfast from Verival.
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