Plus, research shows that starting your day with the right foods helps support heart health, consistent energy, and optimal cognitive functioning. that’s why we ask Dr Austin Perlmutteran internal medicine specialist and brain health expert to share his top tips for preparing a brain-healthy breakfast that will keep us energized, focused, and feeling upbeat no matter what the day throws at us.
“When it comes to healthy eating, the deck is certainly stacked against us, as many popular breakfast foods can be disguised as desserts,” says Dr. Perlmutter. “However, it’s important to note that we can still use breakfast to set ourselves up for success in many ways, like staying energized by keeping our focus, with a few key tools.”
Ready to learn more? Here are Dr. Perlmutter’s basic tips for preparing a brain-healthy breakfast, as well as the ‘big three’ nutrients to include in your morning meal for optimal cognitive functioning and focus throughout the day.
How to Make the Most Brain-Friendly Breakfast, According to an Internal Medicine Doctor
1. Choose whole grains instead of simple carbohydrates
“Regardless of whether you wait until 11 a.m. for breakfast or eat it the first thing you wake up, choosing foods high in protein and healthy fats will help you stay focused much better than opting for simple carbohydrates and sugary foods like bagels,” says Dr. Perlmutter. “These foods can raise blood sugar levels and leave us with low energy.”
Dr. Perlmutter is definitely not saying to skip carbs altogether:They are an essential component of our daily diet.—but choose sources that are packed with other nutrients like fiber, vitamins, minerals, and antioxidants. These brain-boosting sources of complex carbohydrates include foods like fruits, yogurt, whole grains, beans, and vegetables.
2. Focus on fiber and minimize added sugars
While our expert recommends including complex carbohydrates in your breakfast, he also stresses the importance of opting for fiber-fueled options to help you start the day strong. “And in that regard, excess added sugars should be consumed in moderation in the morning,” adds Dr. Perlmutter. He points out that if you tend to eat breakfast out on the way to work or on weekends, restaurant foods are also likely to have more sugar to make them taste better, including misleading sources like ketchup, breakfast cereals, breakfast, granola and oatmeal. packages
“Added sugar is included in about 70 percent of the foods we find in the supermarket today, and this can be especially the case when it comes to our breakfast,” says Dr. Perlmutter. He points out that many of the sugar-laden foods marketed to us are designed for breakfast, like cereals and baked goods, and even those that seem like a healthy option can be misleading sources. It’s important to check the Nutrition Facts label for added sugar and the ingredient label to see where that sugar comes from to make an informed decision about which foods and beverages to start your day.
3. Break your fast with the ‘big three’ brain-boosting nutrients: protein, fat, and (yes, again) fiber instead
Now that we know what to avoid, Dr. Perlmutter believes it’s equally, if not more, important to know what to load up on our breakfast plates for an 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 Y radiant skin a improve sleep quality and of course, optimal brain health.
Ready to eat? Dr. Perlmutter shared some of his favorite breakfasts to help inspire us.
The Best Breakfasts Recommended by Dr. Perlmutter’s Brain
Dr. Perlmutter’s favorite breakfast is free-range eggs with sautéed spinach and sauerkraut, and if you’re looking for something plant-based, opt for tempeh scrambled with pumpkin seeds, olive oil, and avocado slices.
“Eggs are one of my favorite foods for their taste and benefits,” says Dr. Perlmutter. “They are packed with nutrients ranging from protein and choline to the antioxidants lutein and zeaxanthin, both of which are 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 suggests swapping packets of sweetened oatmeal for your beloved creamy chia seed pudding. He says chia seeds are packed with omega-3s, a rock star for brain health, and the addition of colorful toppings like berries and nuts will give you a great blend of protein, fat, fiber, and antioxidants to keep your levels high. stable energy throughout the day. Plus, he can customize his bowl to his heart’s content by adding his favorite milk and even a scoop or two of protein powder to up the nutritional ante.
What about the coffee?
One of our most pressing questions for Dr. Perlmutter was whether coffee could be considered part of a brain-healthy breakfast routine. Lucky for us, our expert says that he loves to start his day with black coffee or espresso, and his favorite brand is purity coffee because it is organic and especially rich in antioxidants.
“Overall, coffee is a rich source of plant nutrients called polyphenols that are linked to better cognitive and mental health, as well as caffeine that helps strengthen my brain for the day,” says Dr. Perlmutter. “However, people who are sensitive to caffeine experience anxiety symptoms when consuming it, and children and pregnant women should be careful before having a daily cup.”
