Surprising impact of breakfast on brain health

People often think of diet in terms of heart health, and for good reason—what people eat plays a significant role in reducing the risk of cardiovascular disease, the leading cause of death in the US.

But the impact of food choices goes beyond the heart; it also deeply affects the brain, Caliber.Az reports via foreign media. 

"Diet plays a crucial role in brain health, influencing cognitive function, mood, and overall mental well-being," explains Dr. Kamal Wagle, MD, from the Hackensack Meridian Neuroscience Institute at Hackensack University Medical Centre.

Breakfast is particularly important for setting the tone for the day, helping to improve focus and mental performance. You might think, "Of course, that’s why I drink coffee," but Dr. Wagle notes that certain nutrients are key to boosting brain function. On the flip side, some common breakfast foods may actually hinder your mental clarity, both in the short and long term.

Dr. Wagle highlighted one breakfast food that many people consider healthy but recommends limiting: granola. Although it often appears in meals like yogurt with berries or açai bowls, many granola recipes contain ingredients that could cause both immediate and lasting harm to brain health. "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," says Dr. Wagle.

Let's break it down, starting with the first pitfall: sugar. Dr. Wagle explains that granola often contains added sugars from ingredients like maple syrup, dried fruit, and honey, which are used to sweeten the recipes. While these additions may taste great, a 2023 review and meta-analysis published in Nutrients highlighted that long-term excessive sugar intake could have a detrimental effect on cognitive function. Reducing certain fats, especially saturated fats, is also important for maintaining brain and heart health.

A 2020 meta-analysis in Nutrition, Metabolism & Cardiovascular Diseases found that high consumption of saturated fats increases the risk of stroke—an issue that affects both the heart and brain. Though many granolas include whole grains, Dr. Wagle points out that they are 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 notes. 

"The foods we eat can influence the production of neurotransmitters, such as serotonin and dopamine, which regulate mood and emotions." Furthermore, a 2021 study published in Microbiome found that people on fiber-deficient diets were more likely to experience cognitive impairment. In general, Dr. Wagle recommends focusing on a nutrient-dense diet. 

So, what does that look like? He advises incorporating nutrients such as omega-3 fatty acids, B vitamins, fiber, and antioxidants, which support memory, learning, and mood. These nutrients also help lower the risk of chronic conditions like diabetes, cardiovascular disease, and digestive problems—issues that can ultimately affect brain health.

By Naila Huseynova