An Easy And Healthy Breakfast Option: Blueberries Greek Yogurt Bowl

Start your day off right with this nutritious and delicious blueberries Greek yogurt bowl! This highly nutritious, delicious breakfast bowl is packed with anti-inflammatory benefits and is sure to give you a boost of energy.

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Why reducing inflammation in the body is important?

In my blog post titled “What is Inflammation?” I explain why reducing inflammation is important. Inflammation is the body’s natural defence mechanism when we have an infection or injury.  However, inflammation can result in disease if our normal healing processes are not properly regulated.

Chronic (consistent for a long time), low-grade inflammation is a condition that has been linked to obesity, high blood pressure, heart disease and insulin resistance.

The issue with inflammation is not how often it occurs, but how often it does not go away. The constant state of inflammation can do major damage to the body.

Therefore, there is no better way to start the day than with an inflammation reducing breakfast!

Breakfast foods that may increase inflammation in the body

Common Breakfast Foods that Cause Inflammation

1. Refined carbohydrates: Refined carbohydrates such as white bread, bagels, and pastries are quickly broken down into sugar in the body and can cause spikes in blood sugar levels. This leads to an increase in insulin levels, which can cause inflammation in the body (1).
2. Processed meats: Processed meats such as sausages, bacon, and ham are high in salt, saturated fat, and preservatives, all of which can increase inflammation in the body (2).
3. Sugar-sweetened beverages: Beverages such as sugary drinks and fruit juices contain high levels of added sugars, which can increase inflammation in the body and contribute to obesity, type 2 diabetes, and other health problems (3).
4. Fried foods: Fried foods, such as doughnuts, french toast, and pancakes, are high in unhealthy fats and trans fats, which can increase inflammation in the body (4).
5. Dairy products: Dairy products such as milk and cheese can be inflammatory for some people, particularly those who are lactose intolerant or have a milk allergy (5).

It’s worth noting that everyone’s body responds differently to different foods, and what may be inflammatory for one person may not be for another. It’s important to speak with a healthcare professional before making any significant changes to your diet, particularly if you have any health conditions or are taking any medications.

References

1. Greenfield R. Jerry and Campbell V. Lesley, Relationship Between Inflammation, Insulin Resistance and Type 2 Diabetes: Cause or Effect?, Current Diabetes Reviews 2006; 2(2) .
2. Micha, R., Michas, G. & Mozaffarian, D. Unprocessed Red and Processed Meats and Risk of Coronary Artery Disease and Type 2 Diabetes – An Updated Review of the Evidence. Curr Atheroscler Rep 14, 515–524 (2012).
3. Frank B. Hu, Vasanti S. Malik. Sugar-sweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence. Physiology & Behavior. Volume 100. Issue 1, 2010, Pages 47-54.
4. Enos, R. T., J. M. Davis, K. T. Velázquez, J. L. McClellan, S. D. Day, K. A. Carnevale, and E. A. Murphy. Influence of dietary saturated fat content on adiposity, macrophage behavior, inflammation, and metabolism: composition matters. J. Lipid Res. 2013. 54: 152–163.
5. Jianqin, S., Leiming, X., Lu, X. et al. Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows’ milk. Nutr J 15, 35 (2015).

Choose Greek Yogurt

Greek yogurt is a great option for breakfast because it contains active and live cultures that not only help to keep your gut healthy, but also aid in digestion and immune system health. Choose a quality brand of Greek yogurt that is plain or lightly sweetened to get the most out of its anti-inflammatory benefits.

Greek yoghurt also contributes to bone health and muscle recovery and is a great source of iodine (Iodine is essential to create thyroid hormones that are used by the body for growth and energy).

Add Fresh Bluberries

Or strawberries or elderberries, depending on what’s available and in season. Blueberries are one of the healthiest fruits you can add to your breakfast bowl. Not only are they a great source of vitamins and minerals, blueberries are also very high in antioxidants polyphenol compounds that help fight inflammation in the body. Among the most notable polyphenols in blueberries are anthocyanins which are responsible for their distinctive blue colour. Topping your Greek yogurt bowl with fresh blueberries is an easy way to get more nutrition out of your breakfast.

Add a Drizzle of Honey

Drizzling a little bit of honey on your blueberries Greek yogurt bowl can add a touch of sweetness and complexity to what otherwise might taste a bit bland. Honey is high in natural antioxidants, has anti-bacterial and antiseptic properties, and also provides you with a huge boost of nutrients. Plus, it adds to the versatility of this breakfast dish with its different flavors like clover, wildflower and orange blossom. Whatever you choose, adding a drizzle of honey will take your breakfast bowl up a notch!

Add some Walnuts

Adding some walnuts to your blueberries Greek yogurt bowl is an excellent way to add some crunch and texture to the dish. Walnuts are incredibly versatile and can also be added on top of salads, sandwiches, or just eaten as a snack. They’re loaded with healthy fats, minerals such as magnesium, selenium and zinc, fiber and proteins. So not only do they make your breakfast bowl even tastier but they also create an amazing combination of flavors AND nutrients perfect for starting off the day in a nutritious way!

Enjoy Your Blueberries Greek Yogurt Bowl!

Now you can enjoy a delicious, healthy breakfast! Walnuts and blueberries turn this Greek yogurt bowl into an anti-inflammatory elixir packed with nutrients. With the right balance of sweet and tart, this sumptuous bowl will be sure to satisfy your hunger while nourishing your body. Start your day off right with this quick and easy anti inflammatory breakfast recipe that’s filled with amazing nutritional benefits. Enjoy!