US psychiatrist Dr Daniel Amen has shared his advice on the worst breakfast foods for your mental health. He warned children “can’t think because their brain is in mud, and we’re like ‘focus’ and they can’t.”
Sugary cereal is one of the breakfast options Dr Amen warns against (stock image)(Image: Getty Images/iStockphoto)
Starting your day with a nutritious breakfast is crucial for setting the right tone. However, with so much to get done before the day even really starts – from showering to getting children ready for school or walking the dog – it’s all too tempting to grab a quick, less wholesome option.
Yet convenient breakfast choices such as pastries, granola bars, and sugary cereals – not forgetting your morning coffee – aren’t merely harmful to your physical wellbeing. One doctor has cautioned they can also negatively impact your mental health.
American TV psychiatrist Dr Daniel Amen has warned that opting for easy morning meals can be far more detrimental than many people appreciate. Dr Amen, author of more than 30 books with combined sales exceeding one million copies, boasts 3.5 million followers on TikTok, where he frequently shares health guidance. In one video, he detailed what he described as “the worst foods to start your day”.
“Sugar, and foods that quickly turn to sugar,” he said. “And then throw in a little caffeine. This is what people do, it’s like Pop Tarts, doughnuts, sugar cereals, pastries, oatmeal even, foods that spike your blood sugar. And then your pancreas sees it and 45 minutes later your brain is walking in mud.”
Whilst oatmeal can be a healthy breakfast choice, offering high levels of carbohydrates and fibre, many varieties contain added sugar, reports the Mirror.
Dr Amen went on: “But think about this, this is what we do to kids. We give them something quick, sugar cereal, plus orange juice, and it spikes their blood sugar.
“Then they go to school and they can’t think because their brain is in mud, and we’re like ‘focus’ and they can’t, so people think ‘let’s give them a stimulant’. Why don’t you give them eggs in the morning instead?”
Scientific research supports Dr Amen’s recommendations, finding that sugar delivers only a brief energy surge. Benenden Health explains: “You’re likely familiar with the boost we feel after consuming something sugary, but this newfound alertness doesn’t last for long. On average, our glucose levels will drop after around 20 minutes, leaving us feeling unfocused and easily distracted.”
What should you eat for breakfast?
“Let’s face it – getting out of bed can sometimes feel impossible,” Healthline says. “If you frequently feel groggy in the morning, keep in mind that the food you eat can make a big difference in giving you the energy and motivation to get through your day.
“A balanced breakfast includes protein, slowly digested carbohydrates, and healthy fats, along with some fruit or vegetables.”
The health website identified 10 types of food which are perfect for breakfast.
- Oatmeal: This is high in carbohydrates and fibre, helping you feel fuller for longer.
- Almond butter: “Though high in fat, this is the kind of fat you’d want for breakfast,” healthline says. “Almond butter is high in monounsaturated fat, a type of fat linked to a reduction in heart disease and better blood sugar control.”
- Eggs: “They’re a great option to form the base of a super healthy breakfast,” healthline says. “Eggs are also extremely versatile. They can be made into an omelette with vegetables, scrambled, hard boiled, soft boiled — the list goes on.
- Greek yoghurt: This is a good source of probiotics, which support gut health.
- Papaya: High in fibre, antioxidants, and vitamins A and C.
- Ground flaxseed: This is high in soluble fibre, which can help slow digestion and lower blood sugar. It can be sprinkled into oatmeal or yogurt, or added to a smoothie or to baked goods. You can make a flax “tea” by mixing it with hot water, lemon juice, honey, and spices.
- Berries: High in antioxidants, fibre, and vitamin C, they taste sweet, but are generally low in calories.
- Chia seeds: High in fibre, which will help you feel full. They can also be added to milk to create a chia pudding.
- Avocado: Contain a wide variety of nutrients, including vitamin K, folate, vitamin C, potassium, B vitamins, and vitamin E.
- Coconut: High in fibre and a number of healthy minerals.
Healthline concluded: “Adding any of these foods to your breakfast may give you the extra boost you need to make it through a busy day. Many of these foods contain a healthy dose of fibre to slow down digestion and keep you satiated.
“The vitamins and antioxidants combined with protein and healthy fats are sure to make you feel energised as you go about your day. To get the most out of your morning meal, aim for a breakfast that includes a protein along with slowly digested carbohydrates, healthy fats, and fruits or vegetables.”
