7 ms·

What is your healthier breakfast? I never really learned what is considered a healthy breakfast.

cogman10 1y ago
Mine is a bowl of old fashion oats, frozen mixed fruit (I like a blueberry/blackberry mix), and maybe some non-fat plain greek yogurt and/or a glass a of plain soy milk. Alternatively, a couple of scrambled eggs with a piece of toast and a bananna is fairly healthy. A fried egg on an English muffin also isn't a terrible way to start the day. Target ~400 cals, Try and get some protein and fiber in there. Watch out for saturated fats and high sodium (see the DASH diet for tips). If you are diabetic or risk diabetes, check out the glycemic index and shoot for low GI foods. That'd be my advice (I'm not a doctor, what I'm suggesting could be 1000% wrong.)
- electrosphere 1y ago
  I used a CGM recently. I tried breakfast as oatmeal with blueberries and mixed in with peanut butter. It spikes my blood sugar outside the "normal range". I treat oatmeal as once a week treat to avoid food boredom. The oatmeal was a "big bowl" variety from a packet. I heard rolled oats might be better but it's a hassle to cook. Most days breakfast is scrambled eggs (3 eggs), spinach, cheese. Sometimes I add tuna or avocado for variety. That keeps things stable.
  - pastage 1y ago
    Yeah that tracks. In the mornings your body is still in sleep mode so carb intake will take longer to be absorbed. If you have diabetes you need more insulin and a longer time for it to have affect. So for sure eating slow release carbs will help with the peak. Eating fats like cheese/avocado/oil will dampen the peak as well, eggs have 1% carbs and weighs almost nothing. Just pointing out that the peak is just how the body works.
  - lemonfever 1y ago
    It's not as nice as cooking it properly, but you can cook rolled oats in the microwave in a couple of minutes.
    - cogman10 1y ago
      If you lower the power and cook for longer or ends up being pretty much the same. For my 1000W microwave I reduce power to 30% and cook for 12 minutes. Comes out perfect with little difference between stovetop.
  - wao0uuno 1y ago
    Instant oats without additives exist. Just pure rolled oats that have been previously steamed in the factory.
    - astura 1y ago
      Steel cut oats are much better than rolled oats for blood sugar control. Preparing them "overnight oats" style eliminates the hassle of extra cook time.
  - Mountain_Skies 1y ago
    The packet probably was rolled oats. The other main option is steel cut, which take longer to cook. When I used to eat steel cut oats for breakfast, I used a rice cooker with a timer so it would be ready when I woke up. On the weekend, I'd use milk instead of water since I had plenty of time to wait for it to cook instead of setting it up the night before, which made using milk a bit of a risk.
- mixmastamyk 1y ago
  This is pretty good, though I'd probably adjust the carbs down a bit and go for full-fat greek yogurt. Don't need to avoid all saturated fats.
amanaplanacanal 1y ago
I think part of the problem is we don't really know what a healthy diet looks like. We can point to what is probably unhealthy: eating tons of sugar filled items is probably bad, eating a lot of fried food is at least questionable, but beyond that we really don't know. The research is either poorly done, impossible to do, or you can find studies that go both ways.
- jbs789 1y ago
  Pretty sure the verdict is in - natural foods over processed.
  - nightski 1y ago
    That's not very useful. There are many healthy processed foods. It's better if we actually define what types of processing are unhealthy.
- californical 1y ago
  I mean a healthy diet is a variety of fruits and vegetables, with a decent supplement of whole grains and occasional lean meats and eggs. Minimally processed as much as possible - whole ingredients should be the majority of calories. The details don’t matter so much, as long as you get a variety and generally stick to the above guidelines. I think you can judge how healthy a diet is by how many people get diseases, malnutrition or premature death as a result of a diet, and almost nobody is going to suffer because of that diet plan above.
  - pastage 1y ago
    This seems like good and standard advice does not seem to be controversial at all. I think the question is which practical foods are healthy.
    - californical 1y ago
      I agree, it’s a trick question because no food is healthy by itself, foods are only healthy as part of a whole. And as long as your foods usually fit with the basic standard advice, then you’re eating healthy foods. If you have cheese as a large component of almost every meal, then you’re deviating a lot from the basic advice, so it’s not healthy. If you have a bit of cheese on your breakfast of eggs and toast a couple times per week, then it’s healthy.
bitmasher9 1y ago
One cup of black coffee, two eggs, and a piece of fruit.
- seb1204 1y ago
  2 eggs, you must be rich with the egg shortage nowadays.
  - CalRobert 1y ago
    I get thirty eggs for about eight euro
  - wao0uuno 1y ago
    12 free range eggs cost ~3USD where I live. They also don't need to be refrigerated.
  - ta12653421 1y ago
    even if im buying eggs from the most expensive farm here (a local bio/organic farm syndicate which delivers only the city here), i pay only 80 euro cents, and these are coming from a farm where you can literally select that one specific chicken to produce "your eggs". where do you you live? this would be aronud 1,60EUR - this is not cheap but by far the highest quality you can buy across the whole conutry.
- bdangubic 1y ago
  that’s about $22.90
  - bitmasher9 1y ago
    Eggs are literally 40cents each. So that’s $292/yr in breakfast, which is reasonable.
mc3301 1y ago
Small bowl of rice, a piece of grilled fish and a simple soup.
- mixmastamyk 1y ago
  This is similar to the Japanese breakfast. Took me a bit to get used to, and lucky I really like the food in general.
cultofmetatron 1y ago
> I never really learned what is considered a healthy breakfast. one of the big problems in the standard american diet is that we treat breakfast like a dessert. 1. cereal has around 15-30 grams of sugar in addition to various artificial flavors and additives. 2. pancakes and waffles? an irresponsible carb bomb that you douse in syrup and whipped cream. 3. breakfast sausage is basicly low quality meat mixed with fat. at least by itself its not high in sugar but then people normally have it with pancakes. 4. granola? na, more sugar. Reality is that almost all "breakfast foods" are junk. my advice is to steak to black coffee and a slice of fish or steak for most people. I like to have black coffee and sardines. seems to keep my mood stable througout the day.
schrectacular 1y ago
A boiled egg or two with a tiny drizzle of soy sauce and a banana.
dotaenjoyer 1y ago
mine is also simple, 6 eggs, sometimes with a toast on the size and tuna and some fruits. been eating that for 12 years or so (eggs dont cost much here).
- sireat 1y ago
  6 eggs at breakfast every day? My doctor's advice (which is also official government advice for high cholestorol) was two egg yellows max every week - that includes any foods that use egg yellows. Egg whites you have more leeway and theoretically one could use 6 egg whites every day but that would include heavy exercise.
  - jimbohn 1y ago
    Isn't the high cholesterol thing proven false?
    - ruszki 1y ago
      Yes, there are indications that for some reasons eggs are better for you, than their cholesterol level should indicate. But it’s nowhere near “proven”. And that that high cholesterol is fine, is not even there. Currently, it’s still better to avoid high cholesterol meals. All of them.
  - dotaenjoyer 1y ago
    did many tests throughout the years, never had issues with cholestorol.
astura 1y ago
Avacado, beans, peanut/nut butter, or hummus on toast made with whole wheat bread. Steel cut overnight oats Cottage cheese with fruit Leftovers from the night before
PaulRobinson 1y ago
Porridge with prunes, pears and cinnamon in the winter. Fresh fruit or high-protein granola with kefir, fruit and a tiny drizzle of honey in the Summer. Sometimes it'll be very high on protein, but also on fats: bacon (back, UK-style), sausage and egg. The key is to get away from ultra-processed food, and I'm Type 2 diabetic so I want to reduce the amount of sugar and carbs I have. For me, I normally feel fructose > lactose > carbs > sucrose > desxtrose, and often replace lactose (dairy) with non-dairy equivalents, or make sure it has some other benefit (like kefir). I want to make sure I feel full through to lunchtime, so protein is useful. I don't mind some carbs, if it means I have something I enjoy and don't feel I need to snack mid-morning. TLDR: I avoid breakfast cereals (other than some high-protein granolas), add fruits like prunes, pears, maybe banana, and I don't have bread or other ultra-processed foods.

Mine is a bowl of old fashion oats, frozen mixed fruit (I like a blueberry/blackberry mix), and maybe some non-fat plain greek yogurt and/or a glass a of plain soy milk. Alternatively, a couple of scrambled eggs with a piece of toast and a bananna is fairly healthy. A fried egg on an English muffin also isn't a terrible way to start the day. Target ~400 cals, Try and get some protein and fiber in there. Watch out for saturated fats and high sodium (see the DASH diet for tips). If you are diabetic or risk diabetes, check out the glycemic index and shoot for low GI foods. That'd be my advice (I'm not a doctor, what I'm suggesting could be 1000% wrong.)

electrosphere 1y ago
I used a CGM recently. I tried breakfast as oatmeal with blueberries and mixed in with peanut butter. It spikes my blood sugar outside the "normal range". I treat oatmeal as once a week treat to avoid food boredom. The oatmeal was a "big bowl" variety from a packet. I heard rolled oats might be better but it's a hassle to cook. Most days breakfast is scrambled eggs (3 eggs), spinach, cheese. Sometimes I add tuna or avocado for variety. That keeps things stable.
- pastage 1y ago
  Yeah that tracks. In the mornings your body is still in sleep mode so carb intake will take longer to be absorbed. If you have diabetes you need more insulin and a longer time for it to have affect. So for sure eating slow release carbs will help with the peak. Eating fats like cheese/avocado/oil will dampen the peak as well, eggs have 1% carbs and weighs almost nothing. Just pointing out that the peak is just how the body works.
- lemonfever 1y ago
  It's not as nice as cooking it properly, but you can cook rolled oats in the microwave in a couple of minutes.
  - cogman10 1y ago
    If you lower the power and cook for longer or ends up being pretty much the same. For my 1000W microwave I reduce power to 30% and cook for 12 minutes. Comes out perfect with little difference between stovetop.
- wao0uuno 1y ago
  Instant oats without additives exist. Just pure rolled oats that have been previously steamed in the factory.
  - astura 1y ago
    Steel cut oats are much better than rolled oats for blood sugar control. Preparing them "overnight oats" style eliminates the hassle of extra cook time.
- Mountain_Skies 1y ago
  The packet probably was rolled oats. The other main option is steel cut, which take longer to cook. When I used to eat steel cut oats for breakfast, I used a rice cooker with a timer so it would be ready when I woke up. On the weekend, I'd use milk instead of water since I had plenty of time to wait for it to cook instead of setting it up the night before, which made using milk a bit of a risk.
mixmastamyk 1y ago
This is pretty good, though I'd probably adjust the carbs down a bit and go for full-fat greek yogurt. Don't need to avoid all saturated fats.

amanaplanacanal 1y ago

I think part of the problem is we don't really know what a healthy diet looks like. We can point to what is probably unhealthy: eating tons of sugar filled items is probably bad, eating a lot of fried food is at least questionable, but beyond that we really don't know. The research is either poorly done, impossible to do, or you can find studies that go both ways.

jbs789 1y ago
Pretty sure the verdict is in - natural foods over processed.
- nightski 1y ago
  That's not very useful. There are many healthy processed foods. It's better if we actually define what types of processing are unhealthy.
californical 1y ago
I mean a healthy diet is a variety of fruits and vegetables, with a decent supplement of whole grains and occasional lean meats and eggs. Minimally processed as much as possible - whole ingredients should be the majority of calories. The details don’t matter so much, as long as you get a variety and generally stick to the above guidelines. I think you can judge how healthy a diet is by how many people get diseases, malnutrition or premature death as a result of a diet, and almost nobody is going to suffer because of that diet plan above.
- pastage 1y ago
  This seems like good and standard advice does not seem to be controversial at all. I think the question is which practical foods are healthy.
  - californical 1y ago
    I agree, it’s a trick question because no food is healthy by itself, foods are only healthy as part of a whole. And as long as your foods usually fit with the basic standard advice, then you’re eating healthy foods. If you have cheese as a large component of almost every meal, then you’re deviating a lot from the basic advice, so it’s not healthy. If you have a bit of cheese on your breakfast of eggs and toast a couple times per week, then it’s healthy.

bitmasher9 1y ago

One cup of black coffee, two eggs, and a piece of fruit.

seb1204 1y ago
2 eggs, you must be rich with the egg shortage nowadays.
- CalRobert 1y ago
  I get thirty eggs for about eight euro
- wao0uuno 1y ago
  12 free range eggs cost ~3USD where I live. They also don't need to be refrigerated.
- ta12653421 1y ago
  even if im buying eggs from the most expensive farm here (a local bio/organic farm syndicate which delivers only the city here), i pay only 80 euro cents, and these are coming from a farm where you can literally select that one specific chicken to produce "your eggs". where do you you live? this would be aronud 1,60EUR - this is not cheap but by far the highest quality you can buy across the whole conutry.
bdangubic 1y ago
that’s about $22.90
- bitmasher9 1y ago
  Eggs are literally 40cents each. So that’s $292/yr in breakfast, which is reasonable.

mc3301 1y ago

Small bowl of rice, a piece of grilled fish and a simple soup.

mixmastamyk 1y ago
This is similar to the Japanese breakfast. Took me a bit to get used to, and lucky I really like the food in general.

cultofmetatron 1y ago

> I never really learned what is considered a healthy breakfast. one of the big problems in the standard american diet is that we treat breakfast like a dessert. 1. cereal has around 15-30 grams of sugar in addition to various artificial flavors and additives. 2. pancakes and waffles? an irresponsible carb bomb that you douse in syrup and whipped cream. 3. breakfast sausage is basicly low quality meat mixed with fat. at least by itself its not high in sugar but then people normally have it with pancakes. 4. granola? na, more sugar. Reality is that almost all "breakfast foods" are junk. my advice is to steak to black coffee and a slice of fish or steak for most people. I like to have black coffee and sardines. seems to keep my mood stable througout the day.

schrectacular 1y ago

A boiled egg or two with a tiny drizzle of soy sauce and a banana.

dotaenjoyer 1y ago

mine is also simple, 6 eggs, sometimes with a toast on the size and tuna and some fruits. been eating that for 12 years or so (eggs dont cost much here).

sireat 1y ago
6 eggs at breakfast every day? My doctor's advice (which is also official government advice for high cholestorol) was two egg yellows max every week - that includes any foods that use egg yellows. Egg whites you have more leeway and theoretically one could use 6 egg whites every day but that would include heavy exercise.
- jimbohn 1y ago
  Isn't the high cholesterol thing proven false?
  - ruszki 1y ago
    Yes, there are indications that for some reasons eggs are better for you, than their cholesterol level should indicate. But it’s nowhere near “proven”. And that that high cholesterol is fine, is not even there. Currently, it’s still better to avoid high cholesterol meals. All of them.
- dotaenjoyer 1y ago
  did many tests throughout the years, never had issues with cholestorol.

astura 1y ago

Avacado, beans, peanut/nut butter, or hummus on toast made with whole wheat bread. Steel cut overnight oats Cottage cheese with fruit Leftovers from the night before

PaulRobinson 1y ago

Porridge with prunes, pears and cinnamon in the winter. Fresh fruit or high-protein granola with kefir, fruit and a tiny drizzle of honey in the Summer. Sometimes it'll be very high on protein, but also on fats: bacon (back, UK-style), sausage and egg. The key is to get away from ultra-processed food, and I'm Type 2 diabetic so I want to reduce the amount of sugar and carbs I have. For me, I normally feel fructose > lactose > carbs > sucrose > desxtrose, and often replace lactose (dairy) with non-dairy equivalents, or make sure it has some other benefit (like kefir). I want to make sure I feel full through to lunchtime, so protein is useful. I don't mind some carbs, if it means I have something I enjoy and don't feel I need to snack mid-morning. TLDR: I avoid breakfast cereals (other than some high-protein granolas), add fruits like prunes, pears, maybe banana, and I don't have bread or other ultra-processed foods.