How to Make the Most Brain-Friendly Breakfast

WI’ve heard it said countless times that breakfast is the most important meal of the day, and research shows that this age-old adage holds true. Whether you like to have breakfast the first item on your morning to-do list or prefer to wait until your appetite wakes up after a morning walk, how we choose to break our fast can arguably have a big impact on all. day.

What’s more, research shows that starting the day with the right foods helps maintain heart health, steady energy, and optimal cognitive function. That’s why we asked internist and brain health expert MD Austin Perlmutter to share his best advice for preparing a brain-friendly breakfast that will leave us feeling energized, focused and optimistic no matter the day.

Dr. “When it comes to healthy eating, the deck definitely stacks against us, as so many popular breakfast foods can be hidden desserts,” Perlmutter says. “However, it’s important to remember that with a few basic tools we can use breakfast to achieve success in many ways, such as keeping our energy focused.”

Are you ready to learn more? Here is Dr. Along with Perlmutter’s key tips for preparing a brain-friendly breakfast, here are the ‘three big’ nutrients you should include in your morning meal for optimal cognitive function and focus throughout the day.

How to make the most brain-friendly breakfast according to the internist?

1. Choose whole grains over simple carbohydrates

“Whether you wait until 11 am to have breakfast or start it first thing after waking up, choosing foods with lots of protein and healthy fats will help you focus much better than choosing simple carbohydrates and sugary foods like cakes. Dr. Perlmutter says “These foods can raise blood sugar and leave us with an energy crunch.”

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Dr. Perlmutter certainly isn’t telling us to skip carbs entirely—they’re a key component of our daily diets—rather than choose sources packed with other nutrients like fiber, vitamins, minerals, and antioxidants. These brain-boosting sources of complex carbohydrates include foods like fruit, yogurt, whole grains, beans and vegetables.

2. Focus on fiber while minimizing added sugars

While our expert encourages including complex carbohydrates in breakfast, she also emphasizes the importance of choosing fiber-fueled options to help you start the day strong. Dr. “And on that note, extra added sugars should be consumed in moderation in the morning,” adds Perlmutter. If you tend to eat out for breakfast on the way to work or on the weekends, she notes that restaurant foods, including sneaky sources like ketchup, breakfast cereal, granola, and oatmeal, tend to be heavier in sugar to make them taste better. packets.

Dr. “About 70 percent of the foods we find in the supermarket today have added sugar, and this can be especially true when it comes to breakfast,” says Perlmutter. He notes that many of the sugar-laden foods marketed to us are designed for breakfast, such as breakfast cereals and baked goods, and that even those that seem like a healthy choice can be sneaky sources. To make an informed decision about what foods and drinks to start your day with, it’s important to check the nutrition facts label for added sugar and the ingredient label to see where the sugar is coming from.

3. Break your fast with the ‘big three’ brain-boosting foods: protein, fat and (yes, again) fiber instead

Now that we know what to avoid, Dr. Perlmutter believes it’s equally important to know what to fill our breakfast plates with in order to have the optimal morning meal. He says the ‘big three’ brain-boosting combination of protein, fat and fiber is a surefire way to feel your best all day long. These nutrients are packed with benefits, from healthy aging and glowing skin to improving sleep quality and of course optimal brain health.

Are you ready to eat? Dr. Perlmutter shared a few of her favorite breakfasts to help us stay inspired.

Dr. Perlmutter’s best brain-friendly breakfast recordings

Dr. Perlmutter’s favorite breakfast is pasteurized eggs with sautéed spinach and sauerkraut, and if she’s looking for something plant-based, she opts for scrambled tempeh with pumpkin seeds, olive oil, and sliced ​​avocado.

Dr. “Eggs are one of my favorite foods for their taste and benefits,” Perlmutter says. “They are packed with nutrients ranging from protein and choline to the antioxidants lutein and zeaxanthin, both of which have been linked to brain health. Eggs are also rich in B vitamins, such as B12, which are essential for healthy brain function.”

If you prefer something sweet, Dr. Perlmutter recommends replacing the sugary oatmeal packets with their beloved creamy chia seed pudding. She says chia seeds are packed with omega-3s, a brain health rockstar, and adding colorful toppings like strawberries and walnuts will give you a great mix of protein, fat, fiber, and antioxidants to support steady energy levels throughout the day. You can also customize your bowl to your heart’s content by adding a favorite milk or even a scoop or two of protein powder to up the nutritional ante.

What about coffee?

Dr. One of our most pressing questions for Perlmutter was whether coffee could be considered part of a brain-healthy breakfast routine. Luckily, our expert says she likes to start her day with black coffee or espresso, and her favorite brand is Purity Coffee because it’s organic and especially rich in antioxidants.

Dr. “Overall, coffee is a rich source of phytonutrients, polyphenols that have been linked to better cognitive and mental health, as well as caffeine, which helps boost my brain for the day,” says Perlmutter. “However, caffeine-sensitive individuals, those who experience anxious symptoms when consuming caffeine, children, and pregnant women should exercise caution before choosing to drink a daily glass.”