Is breakfast really the most important meal of the day? Whether you fall into the camp of people who live by this statement or not, there’s no denying that breakfast is certainly paramount to your health. The food you choose to fuel your body with each morning sets the tone of the rest of your day, and those days turn into your life! And while many people consider nutrition when it comes to physical health and weight management, it’s less common to consider your diet’s impact on your mental and cognitive health.
As it turns out, the food you eat plays a major role in the health of your brain. While choosing minimally processed, nutritious foods can set you up for a top-notch noggin, the wrong choices could raise your risk of mental health concerns like depression and anxiety, or even cognitive decline and diseases such as Alzheimer’s. We spoke to Geny Ann Augustine, MD to get a run-down of a few of the worst breakfast culprits. From sugary cereals to surprising options like low-fat yogurt, find her warnings below.
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1. Sugary Cereals and Flavored Oatmeal Packets
Breakfast cereal and flavored instant oatmeal may seem like easy, quick, convenient ways to fit breakfast into a busy morning. But that convenience comes at a cost. These products are typically loaded with processed carbs and sugar, both of which can be a nightmare for your health—both physical and mental. That's because, as Dr. Augustine explains, they lead to blood sugar spikes.
The blood sugar rollercoaster you get from these foods won't just put your weight loss goals at risk. "Spiking blood sugar fast is an inflammation trigger and feeds amyloid plaque that leads to Alzheimer’s," she warns. Stick to healthy carbs when possible.
2. Commercial Pastries, Donuts, and Muffins
Who doesn't love their coffee with a donut or croissant on the side? Unfortunately, similar to cereal and oatmeal, most pastries are packed with sugar, carbs, and trans fats, making them a serious no-go for your overall health. According to Dr. Augustine, they can even do damage to your cognitive health.
"These are filled with trans fats and refined carbs that penetrate the blood-brain barrier, which then damage hippocampal function," she tells us. Time to cut back on the croissants!
3. Bacon & Sausage
It's always important to prioritize a high-protein breakfast if you want to start your day off on the right track and look after your health. However, not all proteins are created equally. While lean proteins are a great choice, two of the most classic breakfast options—bacon and sausage—are a bad idea for your wellbeing.
"Bacon and sausage are high in nitrates which add to the oxidative burden," Dr. Augustine says. "Each serving of processed meats is associated with a 20-25% increased risk of dementia in tens of thousands of people over two decades." Yikes!
4. Toaster Waffles & Pancakes with Syrup
Here's another setup for blood sugar madness. We love pancakes and waffles as much as the next person (we can't resist a sweet breakfast), but when you combine ultra-processed breakfast foods like these with sugar-laden syrup, you've got a recipe for health disaster.
You may already know that these foods are a poor choice for your physical health, but they could set you up for brain health issues, too. Dr. Augustine notes that they can lead to "a blood-sugar rollercoaster that feeds brain fog and anxiety for the rest of the day."
5. Low-Fat Flavored Yogurts
Yogurt typically seems like a wholesome option for breakfast. And in many cases, it is! Unsweetened yogurt (especially Greek yogurt) is packed with benefits; it's rich in protein and probiotics, making it a fantastic choice for your gut, brain, energy levels, and weight loss goals. But watch out for sugary, flavored varieties, even if they're low-fat.
Dr. Augustine warns that low-fat flavored yogurts are "usually sugar bombs in disguise; too much added sugar linked to shrinkage in memory centers on M.R.I. studies." Who knew?
6. Concentrated Orange Juice
Just because it comes from fruit, that doesn't mean it's healthy. Sugary fruit juice is one deceptively harmful choice, health experts warn. Concentrated orange juice, in particular, is a popular variety that's a bad choice for your body and your brain.
Dr. Augustine tells us that a typical serving of orange juice concentrate contains a whopping 8-10 teaspoons of sugar "with very little fiber." Say it ain't so! "Long-term intake is associated with lower cognitive scores in older people." Stay healthy!
7. Margarine and "Buttery Spreads"
You may see margarine as a "healthier" alternative to butter. After all, it was created for this reason. But the unfortunate truth is that margarine comes with its own downsides. In fact, some experts say it's a worse choice than natural butters.
Dr. Augustine says that "most still contain trans fats, which damage the cerebrum's blood vessels." Yikes!
Wondering what to eat instead? Take her advice: "I recommend for patients (and also use myself): a 3-egg veggie omelet cooked in extra-virgin olive oil with half an avocado and a handful of berries to avoid sugar and caffeine intake." Sounds good to us!
