Start the day with a breakfast that includes a good amount of proteins It is an excellent strategy to maintain energy, control hunger and improve general health. Not only does it contribute to muscle development and tissue repair, but it also has a positive impact on digestion and the heart.
Here are five easy ways to integrate protein into breakfast that will help you feel more satiated throughout the day, based on scientific research and advice from nutritionists.
If someone is a fan of the classic breakfast of bread with ham or cheese, you can consider replacing those ingredients with vegetable options. A study carried out by the Academy of Nutrition and Dietetics notes that consuming plant-based products instead of processed meats can reduce the risk of heart disease and improve overall health in the long term.
Furthermore, plant proteins are not only limited to replacing meats. Ingredients such as avocado, rich in healthy fats and fiber, can complement breakfast, providing a prolonged feeling of satiety. Vegetable proteins at breakfast are perfect for keeping glucose levels stable and avoiding hunger spikes.
He vegetable yogurtlike that of soy or coconutis an excellent source of protein, especially if accompanied with nuts, chia seeds or fresh fruit. The combination of these ingredients not only increases the protein content, but also provides fiber, antioxidants and essential fatty acids. According to a study by the International Journal of Nutritionchia seeds are particularly beneficial for their omega-3 content, which supports cardiovascular health.
This type of breakfast is ideal if you are looking for something quick, satisfying and full of nutrients. Plant-based yogurts are lactose-free, making them suitable for those who follow a vegan diet or have lactose intolerance. The combination of protein and fiber in this breakfast helps maintain energy and concentration during the first hours of the day.
Another easy way to add vegetable proteins is to prepare whole wheat toast with hummus (made mainly from chickpeas) and avocado slices. This dish is not only delicious, but it is also packed with beneficial nutrients. Chickpeas are a rich source of plant protein and fiber, while avocado provides healthy fats that support heart health.
According to an article published by the National Center for Biotechnology Information (NCBI), chickpeas are particularly rich in soluble fiber, which helps regulate cholesterol and improve digestion. This breakfast, in addition to being easy to prepare, helps reduce food anxiety and contributes to a healthier digestive system.
If you prefer a packed breakfast, the smoothies proteicos They are an excellent option. You can make one with plant-based milk (almond, soy, or oat), fresh spinach, banana, and a handful of oats or plant-based protein powder. According to a study published in the Journal of Clinical Nutrition and Dieteticsprotein shakes made with plant-based ingredients offer a great way to ensure a balanced, easy-to-digest, and nutrient-rich breakfast.
This type of smoothie is not only a quick source of energy, but it is also perfect for those looking for a low-calorie option, but rich in protein and fiber. Spinach adds antioxidants and essential minerals such as iron, while banana provides potassium, which helps regulate muscle and nerve function.
This is a comforting option full of nutrients. You can cook them with vegetable milk and add almond butter, flax seeds and pieces of fresh fruit. Oats are an excellent source of soluble fiber, which helps reduce cholesterol and maintain good digestive health. Additionally, oats have a glycemic index low, which contributes to a gradual increase in blood sugar levels, avoiding hunger peaks.
According to the Journal of the American College of Nutritionoats are one of the best options to reduce the risk of cardiovascular diseases due to their content of beta-glucans, a type of soluble fiber that improves circulation and reduces LDL cholesterol levels. Flax seeds are an additional source of omega-3 fatty acids, known for their anti-inflammatory and antioxidant effects.
