Here are the 3 best foods to choose for breakfast according to this Harvard medicine professor

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Breakfast is one of the most important meals of the day and should not be neglected. It plays a crucial role in providing the energy needed for the morning and helping to avoid the temptation of breakfast. Monique Tello, physician and director of research and academic affairs for the MGH DGM Healthy Lifestyle Program, shares tips An article on the Harvard Health Blog, Guides us towards food to favor a healthy and energizing breakfast throughout the morning.

Breakfast is the meal that breaks our overnight fast, and for many people, it’s not necessary to eat first thing in the morning, says Monique Tello. It is not necessary to have breakfast early in the morning. If you don’t feel hungry when you wake up, that’s normal and you don’t need to force yourself to eat. This old belief about “speeding up your metabolism” with food was largely created by breakfast cereal manufacturers, she says.

Regardless of when you break your overnight fast, scientific evidence shows that all humans improve cognitive performance and have longer-lasting energy with meals that don’t spike our blood sugar. Jams, cereals, spreads and baguettes are also therefore not foods to favor, as they are rich in fast sugars.

Oatmeal

Oatmeal is a great choice for a low-glycemic snack because it is rich in soluble fiber, including beta-glucans. These fibers help slow down the digestion of carbohydrates, which promotes a sustained release of energy throughout the morning.

Toasted rye or wholemeal bread

Toasted rye or wholemeal bread is a source of complex carbohydrates, which are digested more slowly than simple carbohydrates. This helps avoid blood sugar spikes and maintains steady energy. Additionally, the fiber present in rye or wholemeal bread promotes satiety and slows digestion. Eat it only with butter and avoid adding jam, honey or spreads on it.

Natural yogurt

Natural yogurt completes this balanced breakfast with its rich protein content. Protein helps maintain feelings of fullness and helps stabilize blood sugar levels. Some natural yogurts also contain probiotics, which are beneficial to the microbiota. You can add fruit and some nuts like almonds or hazelnuts for a complete balanced breakfast.