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You might want to start your day with a cup of tea and biscuits, but replacing sugary snacks with a healthy one can be great for your overall health. Eating a balanced meal early in the morning on an empty stomach is the perfect opportunity to fill your body with a variety of nutrients and allow their better absorption, since the digestive system is fully functioning. After a night fast, your body needs a generous dose of good quality nutrients for efficient functioning and better energy levels. Eating the right foods in the first few hours after waking up can also keep blood sugar spikes under control throughout the day. On the other hand, sugary snacks can trigger unhealthy cravings and affect energy levels. (Also read: Drink fennel and sugar candy water on an empty stomach for these amazing benefits)
“Starting your day with the right kind of food sets the tone for your entire day. Breakfast, often considered the most important meal of the day, is vital in energizing your body and brain after a night’s fast. It replenishes your energy levels, kickstarts your metabolism, and increases your focus, making it essential to start your morning off right. Being conscious of what you eat in the day is the key to ensuring optimal health and well-being,” says Dr. Rohini Patil, MBBS and nutritionist.
best empty stomach food
Dr. Patil shares a list of morning breakfast foods that will help speed up your metabolism, aid in better nutrient absorption, balance blood sugar levels throughout the day and aid in weight loss.
1. Greek Yogurt
This is an excellent choice to start your day with for several reasons. Firstly, it has probiotic properties that promote gut health and aid digestion, making it a wise choice for the first meal of the day. These probiotics help maintain a healthy balance of beneficial bacteria in the gut, which is important for overall digestive health. Additionally, Greek yogurt is rich in protein, which not only helps in muscle maintenance but also helps in weight management by keeping you feeling full for longer periods of time. Plus, when mixed with fresh fruits and almonds, Greek yogurt transforms into a delicious and nutritious morning parfait. The combination of creamy yogurt, sweet fruits and crunchy almonds provides a balanced mix of macronutrients and micronutrients, making it a satisfying and nutritious breakfast option.
2. Almonds
They are a powerhouse of nutrition, providing many benefits beyond just providing energy. Rich in protein, healthy fats and essential nutrients, almonds are a versatile choice for any diet. Their high magnesium content supports many bodily functions including energy production, muscle function and bone health. Additionally, almonds contain antioxidant properties like vitamin E, which helps combat oxidative stress and inflammation, promote heart health and support the immune system. Additionally, the fiber present in almonds aids digestion and promotes a feeling of satiety, making them an excellent choice for weight management. With its nutrient-rich profile and diverse health benefits, almonds are not just a snack but a valuable component of a balanced and nutritious diet.
3. Berries
They are a great choice for breakfast because they are rich in antioxidants, which help reduce inflammation and oxidative stress in the body. Starting your day with a dose of antioxidants from berries can contribute to overall health and well-being. Additionally, berries are low in calories and high in fiber, making them a satisfying choice that can help keep you feeling full until your next meal. Whether you enjoy them over yogurt or oatmeal, blended into smoothies, or simply eaten alone, berries are a delicious and nutritious addition to any breakfast.
4. Avocado
They are a wonderful addition to your morning routine because they are creamy, delicious, and incredibly nutritious. Rich in healthy fats and fiber, avocado helps you feel full and satisfied throughout the morning. They also provide essential nutrients like potassium and vitamin E, which support overall health. Whether you spread some mashed avocado on whole-grain toast or add slices to your breakfast bowl, adding avocado to your breakfast is a nutritious and satisfying way to start your day.
5. Chia seeds
Chia Seeds These little seeds are nutritional powerhouses, packed with omega-3 fatty acids, fiber, protein, and various vitamins and minerals. When soaked in liquid, chia seeds form a gel-like consistency, making them an excellent base for overnight oats or chia pudding.
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