What are the healthiest foods for a morning meal? We have selected 5 alternatives

raspberries

One cup of raspberries gives us 8 grams of fiber (twice as much as one cup of strawberries). What's the good of so many fibers? Recent research published in the Journal of Nutrition suggests eating more raspberries to prevent weight gain or even to lose weight. During the two-year study, scientists have found that increasing the amount of fiber by 8 grams per 1000 calories results in about 2 and a half pounds of weight loss.

Oat porridge

Oats help you lose weight in two ways. First, it contains fiber and makes you feel satiated longer. Second, a study in the Journal of Nutrition states that consuming a "slow-release" carbohydrate breakfast such as oats and bran 3 hours before exercise can help burn fat. How? Eating these carbohydrates does not increase your blood sugar if you use processed carbohydrates (such as white bread). Consequently, insulin levels do not rise much. Since insulin plays a role in signaling the body to store fats, a low blood sugar level makes it easier to burn them.

yogurt

A study published in the New England Journal of Medicine by Harvard University revealed what foods are associated with weight changes, ranking the top 5 foods that promote weight loss. Yogurt is one of those! Another reason to eat yogurt: the proteins it contains can give you extra help if you are looking to lose weight. Limit unnecessary calories and sugars by choosing simple low-fat yogurt. If you need a sweeter breakfast, add some fresh fruit, such as raspberries, and make two smart choices right away.

Peanut butter

Dried fruits are also one of the 5 foods that Harvard researchers say help weight loss. You can add one or two tablespoons of peanut butter to toast with black bread (a slow-burning carbohydrate), but you can also add dried fruit to oatmeal (another carbohydrate with a tart burn rate).

egg

Eggs give us protein, which is very necessary for anyone who maintains a diet. Compared to carbohydrates and fat, proteins keep you saturated longer. Plus, in one study those who ate eggs in the morning felt fed longer and lost twice as much weight as those who consumed the same amount of calories from a bagel (stuffed panini) for breakfast.