Salads can be used as a
healthy alternative to standard breakfasts.
Breakfast
salad is becoming the latest health craze.
While
eating vegetables for breakfast is not common in the western diet, it is common
in the rest of the world.
Breakfast
salads are a great way to start the day with nutritious foods. They can also
boost your mood and productivity, improve your digestion, and even help you
lose weight.
This
article reviews breakfast salads, lists their health benefits, and shows you
how to make your own salad.
The health benefits of
breakfast salad
Breakfast
salads usually consist of vegetables and a variety of other foods such as eggs,
cheese, fruit, nuts, seeds, cereals, and legumes.
Replacing
a typical breakfast with a salad is an easy way to add more whole foods to your
diet. You also get a range of health benefits.
May improve your mood and productivity
What
you eat for breakfast can affect your mood and mental performance.
Breakfasts
rich in complex carbs and low fat, such as balanced breakfast salads, appear to
be more effective at improving mood and reducing fatigue than low-carb,
high-fat options such as eggs, potato pancakes, and bacon (1).
In
contrast to the simple carbohydrates found in breakfast cereals and pastries,
the mood-boosting effects of high-carb, low-fat breakfasts may be particularly
suitable for breakfasts rich in fruits, vegetables, and whole grains with
complex carbohydrates. (2）。
Breakfast
foods that contain complex carbohydrates may also help improve indicators of
mental performance, such as memory, attention, and information processing. (3）。
In
addition, research suggests that leafy greens may be particularly effective at
maintaining brain function as we age (4).
These
factors, in turn, may increase your productivity.
There
is also evidence that leafy greens, peppers, and cruciferous vegetables (such
as broccoli or cabbage) may have some antidepressant effects. Therefore, adding
them to your salad may further boost your mood (5).
May enhance your digestive capacity
Breakfast
salads tend to be rich in natural water and fiber that can aid digestion.
Fiber
is soluble or insoluble.
Insoluble
fiber increases the volume of stool, helps food pass through the intestines,
and reduces the likelihood of constipation. Like most breakfast salads, a
liquid-rich meal may also help fight constipation (6).
Soluble fiber, on the other hand, provides
nutrients for your beneficial gut bacteria, which in turn produce short-chain
fatty acids (SCFAs), such as acetate, butyrate, and propionate.
These
SCFAs nourish your intestinal cells, reduce inflammation, and may fight certain
intestinal disorders such as irritable bowel syndrome (IBS), Crohn's disease,
and ulcerative colitis. (7, 8, 9）。
Several
foods contain both fibers. Good sources include:
- soluble fiber: oats, legumes, avocados, pears,
apples, figs, bananas, sweet potatoes, hazelnuts, flaxseeds, and sunflower
seeds
- insoluble fiber: whole grains, potatoes, legumes, lentils,
peas, most fruits, vegetables, nuts, and seeds
Depending
on their composition, breakfast salads may be rich in both fibers.
Can help you lose weight
It's
worth noting that breakfast salads may help with weight
loss.
Not only
are they rich in fiber and water, but they also require a lot of chewing. Each
of these factors may reduce hunger and increase satiety, resulting in you
eating less (10, 11).
In
addition, fruits and vegetables, the main ingredient in most breakfast salads,
tend to have lower calorie densities. This means they provide very few calories
because of the volume they occupy in your stomach, which may further contribute
to weight loss (12).
Studies
have consistently linked high fruit and vegetable intake to weight loss or
weight gain over time. Adding a protein source to a breakfast salad can further
reduce hunger and increase satiety (13, 14).
When
breakfast salads replace high-calorie, processed breakfast foods such as
croissants or high-sugar breakfast cereals, they may be particularly beneficial
for weight loss.
May promote your overall health and protect
you from disease
breakfast
salad is an easy way to increase your intake of fruits and vegetables, which
contain a variety of nutrients and plant compounds that benefit your health and
protect you from disease (15, 16, 17, 18).
For
example, leafy greens and cruciferous vegetables commonly found in salads can
prevent mental decline, type 2 diabetes, and heart disease. (4, 19, 20）。
However,
according to the Centers for Disease Control and Prevention (CDC), only 1 in 10
adults in the U.S. consistently consume enough fruits and vegetables per day (21).
Keep in
mind that regularly eating a high-fat or high-sugar breakfast may increase the
risk of heart disease or lead to increased belly fat, which is a risk factor
for many chronic diseases (22, 23, 24).
Therefore,
replacing a typical breakfast with a salad may help keep your heart healthy and
prevent other chronic diseases.
Summary: breakfast
salads may help with digestion, weight loss, mood, and productivity. In
addition, they are an easy way to fill a diet with nutrient-rich fruits and
vegetables.
How to make a healthy
breakfast salad
If you
want to try breakfast salads, it's important to make sure they're nutritious
and full.
Here's
a simple four-step process to make a good breakfast salad.
Step 1: pick vegetables
Leafy
greens and cruciferous vegetables are among the most nutritious vegetables you
can find, so they are an excellent base for salads (4, 19, 20).
Leafy
greens include kale, kale, spinach, cabbage, beets, watercress, lettuce, swiss
beets, arugula, cabbage, and radish greens.
Cruciferous
vegetables include cauliflower, broccoli, brussels sprouts, cabbage, and
cabbage.
These veggies and cruciferous vegetables can be supplemented with additional vegetables of your choice. Selecting from a wider range of hues will help you consume more vitamins and minerals. Carrots, tomatoes, and bell peppers are a few examples.
Step 2: add a protein source
adding
a protein source
to a breakfast salad helps reduce hunger and maintain satiety, as well as
support healthy bones and preserve muscle mass (25, 26, 27, 28).
Animal
protein sources include dairy products such as seafood, eggs, meats, and
cheeses. Plant sources include tofu, tempeh, legumes, peas, nuts, seeds, and
certain whole grains such as quinoa.
Step 3: Choose some complex carbohydrates
Carbohydrates
are your body's preferred source of fuel. It's a good idea to add some to your
breakfast salad, as this can help you stay energized before your next meal.
Carbohydrates
can be broken down into sugars, starches, and fiber. keep in mind that sugar is
considered a simple carbohydrate and is often associated with obesity, heart
disease, and type 2 diabetes, especially when processed (29).
Starch
and fiber, on the other hand, are complex. They digest more slowly, which can
promote healthy blood sugar levels (30).
It's
best to choose complex carbohydrates like whole grains, fruits, legumes, or
starchy vegetables rather than simple carbohydrates like processed grains,
biscuits, or bread crumbs.
Some
healthy carbohydrates include sweet potatoes, apples, black beans, and walnut
squash.
Step 4: Add healthy fats
Adding
fat to your breakfast salad can help your body absorb fat-soluble vitamins (31).
The
best sources of this fat are whole plant foods such as avocados, olive
oil, nuts, and seeds. Compared to refined fats such as vegetable oils, they
are rich in vitamins, minerals, and beneficial plant compounds.
Therefore,
homemade condiments that use vegetable oils such as olive oil, avocado oil, or
flaxseed oil are a good alternative to store-bought varieties that often have
salt or sugar added to them.
Summary:
a healthy breakfast salad should combine multiple vegetables, protein sources,
complex carbohydrates, and a small number of healthy fats.
Ingredients that should
be avoided
To make
the most nutritious breakfast salad, try to include as many complete and
minimally processed foods as possible, while avoiding overly processed foods.
It is recommended to limit or stay away from the following ingredients:
- Fried foods, fatty meats, and sodium-rich meat
substitutes. These add unnecessary fat and salt to your meals.
- Most store-bought salad dressings. These tend to be rich in sugar and salt, while
low in vitamins and minerals.
- Candied or oil-roasted nuts. These are usually candied or contain unwanted
fat, so it's best to opt for raw or dry-roasted nuts.
- Refined grains. This includes white pasta, crumbs, or biscuits,
which are often deficient in fiber, vitamins, and minerals.
- Add sugar, and dried fruit. If you prefer dried fruit over fresh, it can still be healthful. However, it is best to avoid sugar-sweetened varieties as these
varieties contain unnecessary added sugars.
Instead,
try choosing some of the foods mentioned in the previous chapter.
Summary: when
making breakfast salads, avoid fatty meats, fried foods, and other
over-processed ingredients.
The idea of a healthy
breakfast salad
Breakfast
salads are simple, easy to carry, and versatile. Here are some ideas to be
inspired.
- spinach berry salad: spinach base drizzled with
homemade granola, walnuts, oranges, coconut flakes, and blueberry balsamic
vinegar
- Mexican Mexican salad: shredded lettuce with sweet potatoes, black
beans, corn, red peppers, salsa, and guacamole
- smoked sesame salad: arugula with smoked salmon or tempeh,
quinoa, cucumber, sesame seeds, and a pinch of lemon juice
- poached egg salad: kale with poached eggs, cranberries,
pecans, cherry tomatoes, and whole wheat pita
- sautéed tofu salad: mix vegetables with walnut pumpkin, apple,
radish, onion, and sautéed tofu
You can
reduce preparation time by using pre-washed, pre-cut, and leftovers.
Breakfast
salad was also easy to carry. Just make sure to pack the seasonings separately
to prevent the salad from getting wet.
Summary: breakfast
salads are versatile and easy to make. You can try the above salad combination
or choose your favorite ingredients.
Conclusion
Salads
can be used as a healthy alternative to standard breakfasts.
Foods
that are garnished with nutritious ingredients may have multiple benefits,
including improved digestion, disease prevention, and weight loss.
Fill
your bowl with fresh fruits and vegetables and make sure to include a source of
complex carbohydrates, protein, and healthy fats.
If
you're interested in changing your breakfast habits, salad is a delicious
breakfast.