Traditionally, American breakfasts are known to be filling, hearty foods. Grains, from cereals, bread, eggs, and meats. Eating a high calorie meal at breakfast time can increase boost energy levels. The first meal of the day should be filling enough to satiate you and motivate productivity. This may be why meats and eggs are served at breakfast, because they are naturally high in fats, proteins and can be filling.

Why Vegan Breakfasts Are Necessary

However, the amount of cholesterol in eggs and meats may make them unfit for routine consumption. Eggs and meats, though filling, can potentially spike low-density lipoprotein cholesterol levels in humans because they are sources of saturated fats and cholesterol. High low-density lipoprotein cholesterol levels are known to cause heart disease and other chronic inflammatory disease. So replacing our breakfast meals with something more heart healthy- but equally as filling- would serve us best.

avocado toast on black tray

Heart Healthy Vegan Breakfast Foods

Picking a breakfast food that suits your palette and nutritional needs is not easy, partly due to the fact the options are nearly infinite. Oatmeal, however, seems like a reasonable breakfast food to advocate for. Oatmeal makes for a near-perfect breakfast food because its a rich fiber source. Oats are known to be filling because they are high in fiber and protein, and could help one to make it through the morning. Oat β-glucan, a fermentable fiber, can potentially lower cholesterol. The minerals, vitamins and antioxidants in oatmeal promote overall gut-health and supports heart health. Equally as important, oatmeal will likely keep you full throughout the day.

Fruits are another nutritious choice for breakfast. Fruits contain fructose which is simply fruit sugar. Fructose derived from plant-based foods aids in the stabilization of blood sugar levels, and is preferential to processed, added sugars. If you typically have a sweet-tooth during breakfast time, consider adding fruits like black berries, blueberries, mangos, dates and pears. Also, Flavonoids from apples can help reduce disease and inflammation risks. Bananas contain potassium, which are known to support healthy muscle and cellular function. The antioxidants in dark berries can protect against molecular oxidative stress and support healthy cell function. Avocados are a source of healthy fatty acids, and their high vitamin profile could help sustain energy levels.

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