Breakfast is an important meal that cannot be ignored for health, so how do you choose breakfast to help keep your brain fit?
According to studies, circadian rhythms and meal timing play an important role in how the body digests, absorbs, and uses food.
Breakfast is the first meal after fasting during sleep. Upon waking, blood sugar levels are low, which can automatically affect cognition. So breakfast is the first opportunity of the day to nourish the brain and stabilize blood sugar.
Furthermore, eating breakfast not only reduces the risk of weight gain, but also reduces the risk of coronary heart disease.
The ideal breakfast for optimal blood sugar control and peak cognitive performance is one that includes protein, healthy fats, and fiber. Therefore, eating a nutritious breakfast can set you up for a day full of energy.
In the meantime, to keep your brain sharp, you can enjoy a breakfast that includes a variety of foods from the Mediterranean diet. For example, chia seed pudding with berries is a brain-boosting breakfast that not only replenishes your body with nutrients, but also keeps you full for hours.
Chia seeds are rich in fiber, plant-based omega-3 fatty acids, iron, and calcium. Mixing chia seeds with plant-based milks like cashew milk and cinnamon creates a nutrient-dense cake. For toppings, add a cup of berries for a powerful antioxidant and nutrient boost. Then you can add chopped almonds and raw cacao for more energy-packed plant compounds and healthy fats.
The Mediterranean diet will prioritize fruits and vegetables, seafood, healthy fats from olives, nuts, legumes, herbs, and spices. The diet also encourages people to drink milk and poultry in moderation, while limiting processed foods, added sugars and red meat.
Research has shown that following a diet consistent with the Mediterranean diet is ideal for maintaining optimal brain function.
While more research is needed to determine if this diet prevents or delays cognitive disorders such as dementia, studies show that eating more of the Mediterranean diet has the potential to delay the onset of symptoms. ability to slow cognitive decline.
What foods should diabetics avoid?
The disease causes 6.7 million deaths by 2021: 1 death every 5 seconds.
So, to control blood sugar effectively, what foods should patients limit, especially at breakfast?
British diabetes expert Dr. Sarah Brewer, author of 50 health books, advises “reducing fast-absorbing carbohydrates” as they cause blood sugar spikes. Change. For example, cakes, bread, can increase the body’s need for insulin, according to Express (UK).
“Particularly if the person is overweight, this can lead to poorer blood sugar control,” warns Dr. Brewer. To be safe, it’s best to “follow a diet that includes index foods,” Dr. Warns, advises Dr. Brewer.