Breakfast is essential for maintaining overall health and well-being. After a long night’s fast, it’s crucial to “jump-start” your body with a nutritious meal to stay alert, focused, and productive throughout the day. Skipping breakfast can lead to fatigue and digestive issues, particularly affecting your stomach health.
However, many Vietnamese people do not fully recognize the importance of breakfast. Some might opt for convenient and tasty options like instant noodles, fried rice, or noodle soups (such as “bún”, “phở”), which, when consumed regularly and without nutritional balance, can have negative long-term effects on health.
Are rice porridge (“xôi”), noodle soups (“bún”), and “phở” really healthy breakfast options?
According to Dr. Từ Ngữ, Secretary-General of the Vietnam Nutrition Association, the key to a healthy breakfast is a balanced intake of different nutrient groups. Unfortunately, the breakfast choices of many Vietnamese people fall short of this criterion.
Analyzing popular dishes like “xôi xéo” (a type of rice porridge) and “bún” (rice noodle soups), Dr. Từ Ngữ explains that while “xôi xéo” contains some protein and fat from mung beans, fat, and fried onions, the main component is still starch. On the other hand, “bún” dishes like “bún chả” or “bún cá” have a higher protein content but lack sufficient fiber and vitamins.
The beloved breakfast choice of “phở” (a rice noodle soup) also falls into this category: while rich in energy and protein, it often lacks sufficient green vegetables and fiber for a truly balanced meal.
Dr. Từ Ngữ concludes that while “bún” offers a more balanced nutrient profile than “xôi,” the latter keeps you fuller for longer. He emphasizes that an ideal breakfast should comprise approximately 50% carbohydrates (starch) and include a good portion of green vegetables, which are inexpensive yet essential for health.
In summary, whether you choose “xôi,” “bún,” or “phở” for breakfast, remember to include green vegetables to boost your fiber and vitamin intake, thus completing your meal and benefiting your digestive health.
Beyond “xôi,” “bún,” and “phở”: Highly Recommended Breakfast Foods
In addition to the familiar options of “xôi,” “bún,” and “phở,” nutritional experts recommend the following foods as excellent choices for a nutritious and health-boosting breakfast, packed with essential nutrients.
1. Eggs
Eggs are a popular breakfast choice worldwide. Rich in protein, easy to prepare, and providing a sense of satiety, eggs help control portion sizes, aid in weight management, and sustain stable energy levels throughout the morning.
2. Berries
Berries, such as strawberries, blueberries, and raspberries, are not only delicious but also highly nutritious. They are low in calories, rich in fiber, and packed with antioxidants, especially anthocyanin, which reduces inflammation and lowers the risk of heart disease, diabetes, cancer, and cognitive decline.
3. Boiled Corn
A medium-sized boiled corn on the cob (about 164g) provides roughly 177 calories and is a good source of fiber and omega-6 fatty acids. It supports healthy digestion and protects the gut. Including corn in your breakfast nourishes gut cells and reduces the risk of gut-related diseases, including cancer.
4. Sweet Potatoes
Sweet potatoes are an excellent source of energy to kickstart your day. They are rich in beta-carotene, vitamin C, vitamin B1, and over ten essential minerals, boosting your immune system and stabilizing blood sugar levels. Sweet potatoes are also a suitable choice for those on a diet or aiming to maintain their weight.
5. Bananas
A large banana contains approximately 100 kcal yet provides 4-5g of fiber, meeting about 15% of your daily fiber needs. Eating bananas in the morning curbs cravings and supports healthy weight loss. Bananas also stimulate digestion, enhance metabolism, and balance sodium levels, benefiting cardiovascular health.
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