Plus, research shows that starting your day with the right foods helps maintain heart health, consistent energy, and optimal cognitive functioning. That’s why we asked Austin Perlmutter, MD, internal medicine specialist and brain health expert, to share his top tips for creating a brain-friendly breakfast that will keep us energized, focused and upbeat no matter what. the day has in store for us.
“When it comes to healthy eating, the game is definitely against us because many popular breakfast foods can be desserts in disguise,” says Dr. Perlmutter. “However, it’s important to keep in mind 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 know more? Here are Dr. Perlmutter’s basic tips for making a brain-friendly 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 Physician
1. Choose Whole Grains Over Simple Carbs
“Whether you wait until 11 a.m. for breakfast or eat it as soon as 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 muffins,” says Dr. Perlmutter. “These foods can spike blood sugar and leave us with an energy crash.”
Dr. Perlmutter certainly isn’t saying to skip carbs altogether — they’re an essential part of our daily diet — but to choose sources that contain other nutrients like fiber, vitamins, minerals, and antioxidants instead. These brain-boosting sources of complex carbs include foods like fruits, yogurt, whole grains, beans, and vegetables.
2. Focus on fiber while minimizing added sugars
While our expert encourages the inclusion of complex carbs at breakfast, he also stresses the importance of opting for fiber-fueled options to help get your day off to a good start. “And on that note, excess added sugars should be consumed in moderation in the morning,” adds Dr. Perlmutter. He notes that while you tend to eat breakfast at restaurants on the way to work or on weekends, restaurant foods are also likely to be higher in sugar to make them taste better, including sneaky sources like ketchup, breakfast cereals, granola, and oatmeal. packages.
“Added sugar is included in around 70% of the foods we find in supermarkets today, and this may be especially the case when it comes to our breakfast,” says Dr. Perlmutter. He notes that many of the high-sugar foods marketed to us are made for breakfast, like cereals and baked goods, and even those that seem like a healthy choice can be sneaky sources. It’s important to check the Nutrition Facts label for added sugar and the ingredient label to see where that sugar comes from in order to make an informed decision on which foods and drinks to start your day with.
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 thinks it’s just as important, if not more so, to know what to load our breakfast plates with to have an optimal morning meal. He says combining the “big three” of protein, fat and fiber to boost the brain is a surefire way to feel better all day. These nutrients are packed with benefits, from healthy aging and radiant skin to improved sleep quality and, of course, optimal brain health.
Ready to snack? Dr. Perlmutter has shared some of his favorite breakfasts to help inspire us.
Dr. Perlmutter’s Best Brain-Friendly Breakfast Recipes
Dr. Perlmutter’s favorite breakfast is pastured eggs with sautéed spinach and sauerkraut. If he’s looking for something plant-based, he goes for scrambled tempeh with pumpkin seeds, olive oil, and sliced avocado.
“Eggs are one of my favorite foods for taste and for their health 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 replacing the sweet oatmeal packets with his beloved creamy chia seed pudding. He says chia seeds are packed with omega-3s, a brain health star, and adding colorful toppings like berries and nuts will give you a great mix of protein, fat, fiber and of antioxidants to maintain stable energy levels throughout the day. Plus, you can customize your bowl to your liking by adding a favorite milk and even a scoop or two of protein powder to boost the nutritional value.
What about coffee?
One of the most pressing questions for Dr. Perlmutter was whether coffee could be considered part of a brain-healthy breakfast routine. Luckily for us, our expert says he loves to start his day with black coffee or espresso, and his favorite brand is Purity Coffee because it’s organic and particularly high in antioxidants.
“In general, 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 fuel my brain for the day,” says Dr. Perlmutter. “However, people who are sensitive to caffeine, who experience anxiety symptoms when consuming it, children, and pregnant women should all exercise caution before choosing to sip a daily cup.”
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