Harper West
There are many options for healthy breakfast drinks, and the best choice depends on individual preferences and needs. Water is always a great way to start the day, and it can be infused with lemon, herbs, cucumber, or fruit for added flavour and nutritional benefits. Green tea is another healthy option, providing a metabolism boost and aiding digestion. For coffee lovers, a cup of coffee or a bulletproof coffee made with coconut oil can be a great morning beverage. Smoothies made with fresh fruits, yoghurt, and green tea are also a nutritious choice, providing a range of vitamins, protein, and fibre. Other options include honey and cinnamon drinks, coconut water, and fruit or herbal teas.
| Characteristics | Values |
|---|---|
| Easy to make | Green tea, lemon juice, honey and cinnamon drink, smoothies |
| Requires some preparation | Green tea lassi, glam flour drink, bulletproof coffee, protein shakes |
| No preparation needed | Water, coconut water |
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What You'll Learn
Green tea
While water is always recommended as the best drink to start your day, green tea is also a healthy option to consider. Green tea is a tasty and ancient drink that has been consumed for centuries. It has developed a reputation as a superfood in recent years, and for good reason.
Firstly, green tea is rich in flavonoids called catechins, which are a type of polyphenol with antioxidant properties. These catechins, particularly epigallocatechin-3-gallate (EGCG), help to minimize inflammation caused by cell-damaging free radicals. Antioxidants also help to prevent cell damage, and research has found that EGCG may be involved in improving various health conditions or markers of disease.
Secondly, green tea contains L-theanine, which can help ease stress and anxiety by reducing the stimulating effects of caffeine. With less caffeine than coffee, green tea provides an energy boost without keeping you awake at night. The L-theanine in green tea also improves cognitive function, mood, and concentration.
Thirdly, green tea may support weight management. While it does not affect hunger and fullness hormones, it can help manage your appetite and blood sugar levels, which can ultimately help with weight management if consumed regularly. Research has also linked green tea to a reduced chance of developing certain types of cancer, such as lung and ovarian cancer.
You can also try a green tea lassi by mixing green tea with yoghurt lassi, or add a pinch of cinnamon to your cup of hot green tea for a tasty and healthy drink.
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Smoothies
There are many different types of smoothies, and you can choose the ingredients based on your preferences. For example, you can make a green smoothie with spinach or kale, or a tropical fruit smoothie with mango, pineapple, and avocado. You can also add in some superfoods like goji berries, nut butter, or matcha for extra nutrition. Smoothies are a great way to get your daily servings of fruits and vegetables, and they are easy to make and convenient for busy mornings.
To make a smoothie, simply chop up your chosen fruits and vegetables and blend them with your liquid base. You can add ice to make it colder, and blend in any extras at the end. Smoothies are best when freshly made, but you can also make them ahead of time and store them in the fridge for up to 24 hours or freeze them for up to 3 months.
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Water
Drinking water is vital to your body's functions. It helps bring nutrients to your cells, gets rid of waste, protects your joints and organs, and maintains body temperature. Water is also beneficial for your oral health. Tap water contains fluoride, a mineral that strengthens the enamel on your teeth, protecting them against bacteria and plaque that lead to decay.
The recommended daily water intake varies by age, sex, pregnancy status, activity level, and breastfeeding status. Men are recommended to drink 13 cups (about 3 litres) of water each day, while kids and teens should aim for 6 to 8 cups. However, it's important to listen to your body and adjust your water intake accordingly.
To make your morning water more interesting, you can infuse it with lemon, cucumber, herbs, or fruit. Adding a twist of citrus or a few slices of cucumber not only makes your water taste better but also provides a boost of vitamin C.
So, if you're looking for the healthiest breakfast drink, water is an excellent choice. It will hydrate your body, support various bodily functions, and even benefit your oral health. Start your day with a glass of water, and you'll be giving your body a refreshing and healthy boost.
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Coffee
However, drinking coffee on an empty stomach can have some negative side effects. Coffee is known to be severely dehydrating and can cause unwelcome morning jitters. On an empty stomach, caffeine is absorbed more rapidly, potentially leading to heightened anxiety or digestive discomfort. Some individuals experience acid reflux or stomach irritation due to coffee's natural acidity. Research also shows that consuming coffee before eating can negatively impact blood sugar control and insulin resistance. For those who struggle with anxiety, drinking coffee after breakfast can help stabilize cortisol levels.
To balance the stimulating effects of coffee with its potential negative impacts on blood glucose levels, it may be better to consume coffee following breakfast rather than before. This approach can also help regulate blood sugar levels more effectively, as the impact of caffeine on glucose metabolism appears to be less pronounced when the body has already received nutrients from food. Drinking coffee after eating may also aid in mitigating digestive issues, as food acts as a buffer, reducing the likelihood of acid reflux or stomach discomfort.
Overall, while coffee can be a heart-conscious morning choice, it is important to find the right balance between food intake and caffeine consumption to maintain alertness without compromising digestive comfort.
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Heart-healthy drinks
While water is always the best option to start your day, there are other heart-healthy drinks that can give your body an immunity boost and prove beneficial for your heart.
Green tea, for example, is rich in catechins and polyphenols, which help fight inflammation and improve heart health. Matcha, a type of green tea with high levels of epigallocatechin gallate (EGCG), can help improve heart health by preventing atherosclerosis, the buildup of fatty substances on artery walls. Hibiscus tea is another tart drink that can be enjoyed hot or cold and has been shown to have blood-pressure- and cholesterol-lowering properties.
If you're a coffee lover, you'll be glad to know that coffee can be one of your heart-conscious morning choices. Regular coffee intake has been associated with a significantly reduced risk of heart disease. To elevate your morning coffee experience, try a smoothie that combines coffee with other heart-healthy ingredients like banana, almond butter, and cacao powder.
Smoothies, in general, can be very heart-healthy if they're made with the right ingredients. Try including superfoods such as spinach and chia seeds, which are full of omega-3s, or opt for dark-skinned fruits like blueberries or pomegranates, which are rich in antioxidants.
For something different, try a glass of lemon juice to detox your body naturally. Lemon and water can also be a great substitute for tea or coffee. Prune juice is another option, as it is rich in potassium, which helps your heartbeat stay regular and can lessen the negative impact of sodium on your blood pressure.
Lastly, vegetable juice mixes are a great option if you don't particularly enjoy the taste of vegetables. Try mixing heart-healthy green veggies with fruits and natural sweeteners like honey.
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Frequently asked questions
Water is the best drink to start your day and ensure hydration, but there are other healthy options too.
Green tea, smoothies, protein shakes, and green tea lassi are all healthy breakfast drinks. Smoothies can be made with fruit, leafy greens, yoghurt, and even tea.
Yes, it is recommended to avoid soda, energy drinks, alcohol, and coffee on an empty stomach. These drinks can be severely dehydrating and provide unwelcome jitters.
