Yahoo Lifestyle I'm a Neurologist, and This Is This Is the One 'Healthy' Breakfast I'll Never, Ever Eat
We often think of diet in relation to heart health, and it's certainly a key cog in reducing your risk for the No. 1 killer in the U.S. (cardiovascular disease). However, food affects the whole body—your mind included.
"Diet plays a crucial role in brain health, influencing cognitive function, mood and overall mental well-being," explains Dr. Kamal Wagle, MD, of the Hackensack Meridian Neuroscience Institute at Hackensack University Medical Center.
Breakfast can help you start your day on the right foot, improving focus and cognitive function. You might think, "Duh, that's why I drink coffee." However, certain nutrients can also play a role—and some ingredients actually do the opposite. Dr. Wagle says some foods commonly found in otherwise healthy breakfasts can make functioning more challenging in the morning and throughout the day. Moreover, they can have long-term negative effects on your brain and overall health.
Dr. Wagle shared one breakfast food that people often assume is healthy and suggested limiting its consumption. He also discussed some delicious alternatives and brain-healthy nutrients.
Related: The Surprising Symptom That May Be an Early Sign of Dementia, According to New Study
The 'Healthy' Breakfast Food One Neurologists Avoids
Dr. Wagle suggests keeping granola consumption to a minimum. It can be a challenge, as granola can make its way into healthy meals like berries with yogurt or açai bowls. However, he says many granola recipes have some ingredients that can cause short and long-term issues for your brain and overall health when eaten constantly.
"While granola may seem like a healthy breakfast option, its high sugar content, calorie density and potential for unhealthy fats make it a food to consume in moderation or avoid altogether," Dr. Wagle says.
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Let's go pitfall by pitfall here, starting with sugar. Dr. Wagle says the added sugar in granola often comes from maple syrup, dried fruit and honey added to sweeten recipes. While delicious, a 2023 Nutrients review and meta-analysis indicated that excessive long-term sugar intake could negatively affect cognitive function. Reducing certain fats, like saturated fats, is crucial for brain and heart function. A 2020 meta-analysis in Nutrition, Metabolism & Cardiovascular Diseases found that people who consumed high amounts of saturated fats were at a greater risk for stroke. Strokes affect the heart and brain.
While many granolas contain some whole grains, Dr. Wagle says they're actually often low in fiber.
"A healthy diet rich in fiber and fermented foods can promote a healthy gut microbiome, which can positively impact mood and reduce anxiety," Dr. Wagle says. "The foods we eat can influence the production of neurotransmitters, such as serotonin and dopamine, which regulate mood and emotions."
Plus, research published in Microbiome in 2021 found that people with fiber-deprived diets were more likely to experience cognitive impairment.
Related: 'I'm a Neurologist—This Is the Snack I Eat Almost Every Day for Dementia Prevention'
Nutrients to Prioritize for Brain Health
Overall, Dr. Wagle suggests consuming a nutrient-dense diet. What does that mean?
He says nutrients like omega-3 fatty acids, B vitamins, fiber and antioxidants can support memory, learning and mood. They also reduce the risk for other chronic issues, such as diabetes, cardiovascular disease, and digestive problems, that can affect brain health.
"A diet low in processed foods and added sugars can help prevent blood sugar spikes and crashes, which can impair cognitive function," he says. "Chronic inflammation can damage brain cells and contribute to cognitive decline."
The good news is that many foods that reduce risks for heart disease and diabetes also serve as brain boosters. Dr. Wagle recommends eating plenty of vegetables, fruits and whole grains and deprioritizing highly processed and sugary foods.
Related: If You’re Not Eating an Apple a Day, This Might Convince You To Start
Breakfast Ideas to Try Instead of Granola
Granola isn't entirely off the table, but Dr. Wagle says there are more nutritious ways to start the day. Your brain will thank you later.
"There are many healthier breakfast alternatives available that provide sustained energy, essential nutrients and fiber," Dr. Wagle says. "By making informed choices about breakfast foods, you can promote your overall health and well-being."
Some of Dr. Wagle's favorite breakfasts for cognitive health include:
Whole-grain oatmeal: Dr. Wagle says the fiber, protein and complex carbs in whole-grain oatmeal help you sustain energy and regulate blood sugar.
Greek yogurt with berries: Greek yogurt packs a double-whammy of protein and probiotics, which are good for the gut, muscles and satiety. Berries boast antioxidants and fiber, so Dr. Wagle calls this one a "balanced and nutritious breakfast."
Eggs: Dr. Wagle loves that eggs are a complete protein source and contain choline, an essential nutrient for brain health.
Whole-wheat toast with avocado: This one also contains many nutrients to power the day (and years of good brain health) ahead. "Whole-wheat toast provides complex carbohydrates and fiber, while avocado is a healthy source of monounsaturated fats and fiber," Dr. Wagle says.
Smoothies: While these morning sippers can contain added sugar, Dr. Wagle says ones with fruits, veggies and unsweetened plant-based milk "can be a nutritious and convenient breakfast option."
Need more ideas? A doctor or dietitian can help.
Up Next:
Related: Brain Health Experts Reveal the Absolute Worst Food for Your Mind
Sources:
Heart disease statistics. CDC.
Dr. Kamal Wagle, MD, of the Hackensack Meridian Neuroscience Institute at Hackensack University Medical Center
The Impact of Free and Added Sugars on Cognitive Function: A Systematic Review and Meta-Analysis. Nutrients.
Dietary saturated fat intake and risk of stroke: Systematic review and dose-response meta-analysis of prospective cohort studies. Nutrition, Metabolism & Cardiovascular Diseases.
A fiber-deprived diet causes cognitive impairment and hippocampal microglia-mediated synaptic loss through the gut microbiota and metabolites. Microbiome.
Omega-3 Fatty Acids, Cognition, and Brain Volume in Older Adults. Brain Sciences.
B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis. Nutrition Reviews.
