For people struggling with chronic inflammation, making key dietary decisions can make a real difference, especially with the main meal of the day, like breakfast.
Whole grains like oatmeal, whole wheat toast, and granola have a low glycemic load. Low glycemic foods do not cause a rapid rise in blood sugar and can prevent elevated levels of systemic inflammation.
Options for a breakfast that does not ignite
A satisfying hot breakfast can go a long way toward starting an amazing day. If you suffer from chronic pain or another chronic condition, get the best of starting your day with anti-inflammatory breakfast recipes. Focusing on healthy whole foods, the following recipes are sure to please you!
1. Oatmeal porridge with red berries
Oatmeal with red fruits provides high doses of prebiotics, antioxidants and fiber.
Oats are rich in a type of fiber called beta-glucans. Beta-glucans are an important prebiotic for the intestinal bacteria Bifidobacterium, which can help reduce inflammation and obesity related to diabetes.
Prebiotics help healthy gut bacteria flourish, which can help reduce inflammation.
Berries are high in antioxidants, and blueberries are especially rich in anti-inflammatory polyphenols called anthocyanins.
Diet Tip: Traditional rolled and steel cut oats are higher in fiber than quick oats.
2. Scrambled eggs with turmeric
Eggs are an excellent source of protein, and the yolk contains vitamin D.
A review indicated that vitamin D may limit the inflammation process due to its effects on the immune system. The report also noted that people with RA had lower levels of vitamin D than other people studied.
Add turmeric to scrambled eggs for an extra anti-inflammatory boost. Turmeric is rich in a compound called curcumin, which studies suggest can help control oxidative and inflammatory conditions.
3. Buckwheat berry pancakes
Buckwheat is also a good source of two key anti-inflammatory polyphenols called quercetin and rutin.
According to a study, quercetin is an antioxidant, while rutin has anti-inflammatory properties, which can help with arthritis.
Despite its name, buckwheat is not a grain. It is the seed of a fruit and does not contain gluten. Buckwheat is especially popular in Japanese cuisine.
Many health food supermarkets and online stores sell buckwheat.
4. 5-minute herb baked eggs
You love eggs, but you don't like cleanliness and the time they usually take? This Herb Baked Eggs recipe takes just a few minutes to prepare. While you wait, gather your day's stuff, fill a mug with green tea, and you're ready to eat a healthy meal.
Add fresh herbs for their anti-inflammatory benefits, as well as dark green vegetables like spinach. You'll be up and running in no time!
5. Granola with cinnamon
Looking for an anti-inflammatory breakfast recipe that your kids will love? Try this anti-inflammatory cinnamon and mixed nut coated granola recipe!
Add some flax seeds for even more benefits. This recipe requires little more than the ability to measure and mix. Plus, it's a healthier alternative to a store-bought variety, sweetened with just a hint of honey and dried fruit.