If You Are Having These Foods In An Empty Stomach, You Are Doing It Wrong

The little energy you obtained from your breakfast can ignite your willingness to kick start. Don’t overlook the little energy you have now by fixing eyes on a supposed magical influence farther away! --Israelmore Ayivor

To start a new day, you feel definitely starving and look something to eat for breakfast. Probably, breakfast is the “most important meal of the day” which can give energy to start your day. Now, the exciting part is to think what to eat during breakfast. But you should be careful on choosing on what to eat and not.

You might think that the recommendation not to skip breakfast is just plain good advice. After all you need enough fuel to make it through the morning, right?

"Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," says Christy C. Tangney, PhD, a clinical dietitian at Rush University Medical Center and an expert on the effects of diet and nutrition on heart health.

"We use BMI, the ratio of a person's weight compared to height, as an easy measure of whether someone is in the range of his or her healthy weight or not," she says. "A BMI of 25 or higher, for example, indicates that someone is overweight and needs to take action to come back to their ideal weight."

Probably the most appealing benefit is that breakfast jumpstarts your metabolism and, thus, helps you burn more calories throughout the day.

With that, in the list below are the suggestions the right food every breakfast to choose:

• Eggs- Eggs are undeniably healthy and delicious. 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 and took in fewer calories during the rest of the day. Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration .Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health (6).

• Greek Yogurt-It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein. Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs. The term "thermic effect" refers to the increase in metabolic rate that occurs after eating.

• Oatmeal-It's made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol. What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect. 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.

• Chia Seeds -Chia seeds are extremely nutritious and one of the best sources of fiber around. Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism. 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 .

• Berries- Berries are delicious and packed with antioxidants. Popular types include blueberries, raspberries, strawberries and blackberries.They're lower in sugar than most fruits, yet higher in fiber. Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy.

• Nuts - Even though nuts are high in calories, studies suggest you don’t absorb all the fat in them. In fact, your body only absorbs about 129 calories of a 1-ounce (28-gram) serving of almonds. Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation .

• Green Tea- It contains caffeine, which improves alertness and mood, along with raising metabolic rate . Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee. Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels . It also contains an antioxidant known as EGCG, which may protect your brain, nervous system and heart from damage.

• Protein Shake- Several types of protein powder can be used, including whey, egg, soy and pea protein. One study comparing four high-protein meals found that the whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal. In addition, whey protein can help lower blood sugar levels when consumed as part of a carb-containing meal. It can also preserve muscle mass during weight loss and aging (75, 76, 77).

• Flaxseeds- They're rich in viscous fiber, which helps you feel full for several hours after eating . Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer.

• Cottage Cheese- It's high in protein, which increases metabolism, produces feelings of fullness and decreases levels of the hunger hormone ghrelin. Add berries and ground flaxseeds or chopped nuts to make it even more nutritious. On the other hand, foods should be avoid to eat with an empty stomach. This include the list below:

• Pastry- this actually you can buy anywhere and can eat right away. Therefore, it needs to be avoided best example is croissants it can cause flatulence. In addition, croissants are rich in yeast which can aggravate the stomach lining.

• Soda drinks- we all know the bad effect of any soda drinks that can trigger ulcer and acids especially if taken with empty stomach. They can damage the mucus membranes which results in reducing the blood supply to the brain. Soda drinks also have a maximum sugar-carbonated that consumes.

• Tomatoes – though tomatoes are enriched in Vitamin C and nutrients but should definitely be avoided on empty stomach. The tannic acid present in tomatoes increases acidity in the stomach and may lead to gastric problems. Pears contain crude fiber. When we eat it on empty stomach, it may harm the delicate mucus membrane.

• Coffee -an amazing beverage to start your day. Coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk. But try to consider also its bad effect to the body if intake in maximum level, it will cause increase stomach acidity and trigger the signs of gastritis and reflux.

• Fruit juices with high sugar – easy to avail and always available in any stores or market. Also it can give refreshing, flavored added high refined sugar. In that case, the level of blood sugar will be affected.

• Citrus fruits – Even though this is not for everyone, but only to give a reminder that citrus fruits are packed with fruit acids and when eaten on an empty stomach, can cause heart burn and gastric problems.
If You Are Having These Foods In An Empty Stomach, You Are Doing It Wrong If You Are Having These Foods In An Empty Stomach, You Are Doing It Wrong Reviewed by LVS Staff on September 13, 2018 Rating: 5
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