Plus, research shows that starting your day with the right foods can help maintain heart health, steady energy, and optimal cognitive function. That’s why we asked Austin Perlmutter, M.D., an internist and brain health expert, for the best brain-friendly breakfasts to keep you energized, focused, and uplifted no matter what your day is. have shared their advice.
“The deck has certainly piled up against us when it comes to eating healthy, as many popular breakfast foods can be disguised as desserts,” says Dr. Perlmutter. But with a few key tools, remember that breakfast can be used in many ways to keep you energized, stay focused, and set you up for success. is important.”
Ready to learn more? Here are Dr. Perlmutter’s basic tips for creating a brain-friendly breakfast and what to include in your morning meal for optimal cognitive function and focus throughout the day. Introduce macronutrients.
Physician’s recipe for the most brain-friendly breakfast
1. Choose Whole Grains Over Simple Carbs
“Whether you eat your breakfast by 11 a.m. or soon after you wake up, choosing foods high in protein and healthy fats will help you avoid eating simple carbs and sugary foods like muffins. You can stay much more focused,” says Dr. Perlmutter. “These foods can spike blood sugar and send us into an energy crash.”
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Dr. Perlmutter isn’t advocating cutting out carbs entirely. Carbohydrates are an essential component of our daily diet. Instead, choose packaged sources of other nutrients such as fiber, vitamins, minerals, and antioxidants. Sources of these brain-boosting complex carbohydrates include foods such as fruits, yogurt, whole grains, beans and vegetables.
2. Focus on fiber with minimal added sugar
Our experts recommend including complex carbohydrates in your breakfast, but they also emphasize the importance of choosing fiber-fueled options to start your day strong. “And excess added sugar should be consumed in moderation in the morning,” Dr. Perlmutter adds. , granola, oatmeal, and other restaurant foods with sleazy sauces also tend to be sugar-heavy to make them taste better, notes Packet.
“About 70% of the food you see in supermarkets today contains added sugars, and this can be especially true for breakfast,” says Dr. Perlmutter. He said many of the sugar-laden foods sold to us are designed for breakfast, such as cereals and baked goods, and even what seem like healthy choices become sleazy sauces. Check the Nutrition Facts and Ingredients labels for added sugars to see where that sugar is coming from so you know enough about what foods and drinks to start your day with. It is important to make informed decisions.
3. Break the fast with the “Big 3” nutrients to boost your brain: protein, fat, and (yes) fiber instead.
Now that you know what to avoid, Dr. Perlmutter believes it’s just as important, if not more, to know what to pack on your breakfast plate for an optimal morning meal. increase. He says the brain-boosting combination of the “Big 3” of protein, fat, and fiber is a surefire way to feel your best all day long. These nutrients are packed with benefits ranging from healthy aging and glowing skin to improved sleep quality and, of course, optimal brain health.
Ready to nod? Dr. Perlmutter shares some of his favorite breakfasts to help you get inspired.
Dr. Perlmutter’s Best Brain-Friendly Breakfast Recipes
Dr. Perlmutter’s favorite breakfast is free-range eggs with sautéed spinach and sauerkraut. If you’re looking for something plant-based, opt for his scrambled his tempeh with pumpkin seeds, olive he oil, and sliced avocado.
“Eggs are one of my favorite foods for taste and potency,” says Dr. Perlmutter. “From protein and choline to the antioxidants lutein and zeaxanthin, they are rich in nutrients associated with brain health. Eggs are also rich in B vitamins, including vitamin B12, which are essential for healthy brain function. included in.”
If you have a sweet tooth, Dr. Perlmutter suggests swapping out the sweet oatmeal packets for his beloved creamy chia seed pudding. He says chia seeds are packed with brain health rockstar omega-3s, and adding colorful toppings like berries and walnuts gives you a great combination of protein, fat, fiber and antioxidants. , which can support steady energy levels throughout the day. Plus, you can customize your bowl to your heart’s content by adding your favorite milk and even a scoop or two of protein powder for extra nutrition.
How’s your coffee?
One of the most pressing questions for Dr. Perlmatter was whether coffee could be considered part of a brain-healthy breakfast routine. Lucky for us, our expert says he loves starting the day with black coffee or espresso, and his favorite brand is Purity Coffee, which is organic and especially rich in antioxidants.
“Generally, coffee is a rich source of phytonutrients called polyphenols, which not only improve cognition and mental health, but also contain caffeine, which can help fuel your brain for the day.” says Dr. Perlmutter. “However, people who are caffeine sensitive, who experience anxiety symptoms when consuming caffeine, children, and pregnant women should all be careful before choosing to drink a daily cup.
