The perpetual debate over the importance of breakfast continues to stir curiosity, with studies often pointing to the potential benefits of a morning meal, such as improved cognitive function, weight management, and reduced risk of chronic illnesses.
Dr. Karan Rajan has unveiled his “ultimate breakfast” on TikTok, a nutritious concoction rich in fiber and protein. Acknowledging that the appearance might not be the most appealing, he assures viewers that the health advantages of this unusual mix are worth overlooking its visual aspect.
Each serving boasts 34g of protein, 19g of fiber, as well as an array of prebiotics, probiotics, and polyphenols. Together, these natural components collaborate to mitigate major health risks including high cholesterol and inflammation, and potentially lower the likelihood of chronic diseases such as cancer and diabetes.
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For optimal health, the NHS recommends that adults consume 30g of dietary fiber daily, a target that many struggle to achieve. This breakfast bowl could be a game-changer in reaching this goal, as reported by the Express.
Here’s what you’ll require:
In a tutorial, Dr. Rajan divulges the recipe for this nutrient-rich dish, commencing with 250g of kefir yogurt known for its beneficial impact on gut health, immunity, heart health, and weight management.
He explains, “[It has] 30g of protein but is also a good source of lactic acid-producing bacteria and yeast which contribute to microbial diversity in your gut.” If kefir is unavailable, he suggests using an alternative yogurt base with live and active cultures.
The recipe also incorporates a handful of frozen blueberries and raspberries, contributing “at least 6g of fiber” and serving as a rich source of prebiotic fibers. These specific fibers aid in fostering beneficial gut bacteria, improving digestion, and potentially assisting those with constipation.
The berries also offer an extra advantage for individuals looking to lower their cholesterol levels. Dr. Rajan points out, “Dark-colored plants like raspberries, blueberries and blackberries are a concentrated source of polyphenols, which are plant-based antioxidants.”
Research indicates that diets rich in polyphenols may be associated with a reduced risk of heart disease. Moreover, they can enhance blood flow and potentially lower blood pressure.
The recipe is rounded off with 2 tbsp of chia seeds (soaked in almond milk) and a generous 25g topping of dark chocolate. The doctor mentions that aside from adding delicious flavor, the dark chocolate also contributes an additional 3-4g of fiber.
He emphasizes that consuming dark chocolate in moderation offers numerous health benefits owing to its high flavanol content, which can aid in lowering blood pressure, reducing the risk of blood clots, and improving circulation. Furthermore, the flavanols in dark chocolate have been shown to relax blood vessels, enhance blood flow, and positively impact heart and brain health by reducing “bad” cholesterol and boosting “good” cholesterol levels.