Why you must choose a vegetable for a healthy breakfast!

Do people eat vegetables for breakfast? Yes, not only are vegetables in breakfast extremely healthy but there are also yummy ways of incorporating vegetables for breakfast. Packed with essential vitamins, fibres and minerals, eating vegetables for breakfast is extremely healthy. What do we usually start our day with, a bowl of cereal? or oatmeal? Maybe some bread? All these are heavy-carb options. That doesn’t mean that they are unhealthy. It just means that don’t eat them first in the day.

A study published in Nutrients states that conditions such as obesity as well as diabetes can be taken care of if we consume protein-rich food and non-starchy vegetables for breakfast. We need to eat them before we eat food rich in carbohydrates.

Benefits of eating vegetables for breakfast

The Centers for Disease Control and Prevention (CDC) states that only one adult in 10 in the US is eating enough fruits and vegetables. So including these for breakfast is a great option to reach your nutrition goals. Getting more fruit and vegetables in breakfast has a lot of benefits.

1. May boost your mood

Your first meal of the day, sets the mood, right? So why not make it one that is healthy and nutritious? A study, published in Appetite, says that a low-carb, low-fat breakfast, which is rich in complex carbs that are found in vegetables and fruits as well as whole grains can get you in a better mood than a diet full of simple carbs found in breakfast cereals. The study also states that besides mood, participants reported lesser fatigue and more vigour. Also, leafy green vegetables can work as anti-depressants as well, states this study, published in the World Journal of Psychiatry.

2. May improve digestion

Incorporating vegetables in breakfast can give your digestive system a good kickstart. Both fruits and vegetables are high in fibre. While beans, avocados, and sweet potatoes contain soluble fibre, and most vegetables including potatoes and peas, are full of insoluble fibre. Insoluble fibre helps fight constipation by adding bulk, while soluble fibre helps promote the growth of good gut bacteria, and helps fight IBS, Crohn’s disease and ulcerative colitis, states this study in Alimentary Pharmacology and Therapeutics.

3.  May help in weight management

One of the biggest benefits of eating vegetables in breakfast is that it can help you lose weight. Both fruits as well as vegetables are low in calories and, hence, are healthy breakfast options if you are on a diet. A study, published in The American Journal of Clinical Nutrition, states that both fruits and vegetables are essential for weight loss. It was observed in the study that participants who consumed a low-energy dense diet were more likely to eat more, but still have low energy. However, those who had fruits and vegetables were able to lose weight.

4. May helps boost immunity

Consuming green vegetables as well as cruciferous vegetables in breakfast can help you stay healthy and boost immunity. This study, published in The British Journal of Nutrition, states that green vegetables and cruciferous vegetables can reduce the risk of type 2 diabetes. A study, published in JRSM Cardiovascular Disease, points out that green and cruciferous vegetables prevent the incidence of heart disease.

A woman with weighing scale
Eating vegetables for breakfast keeps you full for long and helps you lose weight. Image courtesy: Freepik

How to add vegetables in breakfast?

What can be better than starting your day with a nutrient-rich food? Here are some ways to include vegetables for breakfast:

1. Choose easy options

Common vegetables in breakfast would include easy-to-grab veggies such as chopped-up peppers, or cucumbers and tomatoes. These are great options for getting your energy juices flowing. Breakfast salads are also a great option for breakfast.

2. Change the order of consumption

If you are a big fan of breakfast cereals and don’t want to let it go, then you can opt for a good veggie starter first as well. Try to eat a vegetable for at least 10 minutes before eating something heavy in carbohydrates. Eating non-starchy vegetables before you eat carbs is a good way to maintain healthy blood sugar, states this study, published in Nutrients.

A plate of egg with vegetables
Combining a protein source such as an egg with vegetables for breakfast is a healthy option. Image courtesy: Freepik

3. Combine vegetables with a protein source

While there are some high-protein vegetables, combining vegetables with a high-protein option can be beneficial as well. So, you can go for a veggies-topped omelette, whole grain bread with avocado and a vegetable smoothie. A study, published in the journal Diabetes, Obesity and Metabolism, states that combining proteins with vegetables and eating them before carbohydrates, can lower glucose hikes by 46 per cent.

Also Read: 7 creative ways to eat more vegetables for a healthy diet

What to not include in a healthy breakfast?

While eating vegetables in breakfast is a great idea, some items should never be included in your breakfast. Try to avoid any fried foods or fatty meats early in the morning. When it comes to breakfast salads, go for homemade dressings instead of store-bought ones, as these are low in vitamins and minerals. The option for dry roasted nuts instead of flavoured or oil-coated ones is another great idea. Although fresh fruit is best, if you have to opt for dried fruit, go for the sugar-free versions.


Eating a breakfast rich in vegetables and fruits can give you a healthy start. It can make you more active and help you feel less tired during the day. A vegetable and fruit breakfast is also your best friend if you are on a diet as this will be low in calories and will help you stay full for a longer time. Breakfast salads, vegetable preparations such as sandwiches, vegetable omelettes, or just simply cut cucumbers and peppers are great ways to make vegetables a part of your breakfast routine.

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