Breakfast - For Brain and Body
We love to sleep, don’t we? As we sleep, our body is hard at work digesting yesterday's dinner. By the time we wake up, our body and brain are demanding fresh fuel. "Breaking the fast" is a key way to power up in the morning. Do it right and the benefits can last all day. If you miss the day's first meal, you may start with an energy deficit and have to tap into your energy reserves. A research found that skipping breakfast once a week is associated with a 6 percent higher risk of developing type 2 diabetes. The numbers rose from there, with skipping breakfast 4 or 5 times per week leading to an increased risk of 55 percent. It also found that those who eat breakfast have better overall nutrient consumption, along with improved cognitive function and performance, which includes better memory and attention than those who don't. A good breakfast is one that delivers some healthful protein, some slowly digested carbohydrates, and some fruit or vegetables. A vegetable omelette with a slice of whole-grain toast qualifies, as does a bowl of high-fibre cereal topped with fresh fruit and reduced-fat or soy milk, along with a handful of almonds or walnuts.
Let’s see what kinds of breakfast are best for the cognitive development of the brain.
Protein
Yoghurt is a good choice; Greek yoghurt has more protein than regular yoghurt. Eggs (up to one a day) are okay for healthy people. Although yolks are high in cholesterol, eggs have proteins, vitamins, and other nutrients and don't appear to increase the risk of developing heart disease or diabetes. You should include foods that have healthy fats such as those in nuts, seeds, and avocados. Limit processed meats to the occasional treat as these foods are associated with a higher risk of colorectal cancer, heart disease, and type 2 diabetes. Protein can also slow down the digestion of the carbohydrates.
‘Un’sweetened Oatmeal
Many times, it has been suggested that oatmeal makes the best of breakfasts. Oatmeal is rich in fibre, which means that it can slow blood sugar absorption, ease digestion, and fight hunger. It can be a nutrient-dense breakfast option, but a person should take care with how they prepare it and what toppings they add. Not only is it fast and easy to make, but studies also suggest that it may help decrease insulin resistance in some individuals. Adding fresh fruits instead of artificial sweeteners, sugar, honey, or brown syrup will make oatmeal a satisfying, low-sugar option. Adding Omega-3 rich ingredients like walnuts also have positive effects on the cognitive development of the brain.
Blend up a breakfast smoothie
Making your smoothie is important as premade fruit juices often contain added sugar that the body absorbs rapidly. Some contain artificial sweeteners; which research suggests may trigger blood sugar spikes or affect insulin sensitivity and gut bacteria. Combine fruit, juice, yoghurt, wheat germ, tofu, and other ingredients. Toss them in your blender with a bit of ice and you have a refreshing, high energy breakfast. Mix in chia seeds to add good fat and extra fibre. In balance with the fruit, the seeds will not affect the taste. It is also important to note that the number of calories put into the smoothie should be considered as it may affect your overall health when consumed with another meal. Excessive food is not only bad for health but also causes obesity.
Whole Grain and Cereals
High-fiber, whole-grain cereals and bread can help keep your blood sugar on an even keel and avoid a mid-morning energy crash. With the hundreds of types of cereal on the market, bran cereal, bran flakes, and steel-cut oatmeal are typically the healthiest bets. Uncooked oats, such as muesli, are another great breakfast choice. They have an added benefit. It contains resistant starch, so less carbohydrate goes into the bloodstream. Also, resistant starch is good for the gut, gut bacteria, and insulin resistance.