By John Perry

It’s a no-brainer: You are what you eat. And that includes your brain.

“Eating a wholesome breakfast can improve your ability to learn and concentrate,” said Dr. Richard L. Byrd.
But by skipping the morning meal, you run the risk of reducing your mental ability by as much as 20 percent, according to a 2006 study at Duke University.

“That study refers to adults, but it’s also true for children,” said Byrd, Kelsey-Seybold Clinic’s chief of pediatrics.
Dozens of studies dating back to the 1950s have consistently shown that children who ate breakfast were more alert and performed better academically than those who didn’t. (Source: National Public Radio, Aug. 31, 2006.)

“Breakfast doesn’t turn kids into Einsteins, but they do score higher on math and verbal-fluency tests and have longer attention spans,” said Byrd who specializes in attention deficit and hyperactivity disorders and was named a “Super Doctor” by Texas Monthly magazine.

Conversely, adolescents who neglect breakfast make lower scores, have reduced short-term memory and exhibit a tendency toward sociopathic behavior, said Byrd, referring to numerous test results.

“Breakfast fuels your day, and it isn’t just for kids,” Byrd said.

Mayor Bill White gets a head start
Think your day is busy? Imagine running the fourth largest city in the county. Mayor Bill White cranks out a mountain of work while maintaining a seven-day-a-week schedule of personal appearances.

How does he start the day?

“With a substantial breakfast,” said White, whose job demands he start early and work late. “Without the proper fuel to get started, I couldn’t keep going. That’s why breakfast is my main meal.”

For a steady stream of energy, he’s a proponent of the adage: Eat like a king at breakfast, a prince at lunch and a pauper at dinner.

It’s not uncommon for White to have pasta in the a.m. for its complex carbohydrates providing a steady, slow-burning fuel source. Ravioli from the night before is a favorite.

Food for thought
“Your body converts food into blood glucose. All cells need glucose as an energy source. But your brain, as the organ of thought and neural coordination, is the greediest. It demands a lot of fuel for proper functioning,” Byrd said.

But it isn’t simply a matter of getting calories.

“If you eat a bowl of Fruit Loops to start you day, you’ve already made a mistake,” Byrd said. “Sugared cereal has a high glycemic index.”

The glycemic index is a measure of how quickly the carbohydrates in food are absorbed and converted into fuel. When it comes to brainpower, foods that are low on the glycemic scale are preferable. (See Glycemic index.)

Sugary foods like doughnuts, pastries and “sweet rolls” should be avoided.

“These raise your blood glucose rapidly giving you a surge of energy. But your energy level will drop dramatically after about two hours, leaving you flat, because your body is pumping out insulin to get all that sugar out of your blood,” Byrd said.

When the sugar letdown hits – and it will – you’ll be tired, irritable and craving quickly-absorbed carbohydrates for energy. This could lead to a cycle of sugar addiction, eating more sugary food in an up-and-down glucose cycle leaving you exhausted and affecting your concentration.

Instead, Byrd advises a balanced breakfast such as a hearty, whole-grain cereal, followed by healthy food choices throughout the day.

The brain and body function best when receiving a steady energy supply, Byrd said.

Kelsey-Seybold dietitians suggest eating five small meals throughout the day using the three-food rule: fruit, whole grains and protein.

Shop for fat-free milk, low-fat yogurt, orange juice with calcium, peanut butter, almonds, walnuts, bananas, whole-grain cereals, whole-wheat bread, raspberries, blueberries and oatmeal.

Oatmeal is a magical food: filling, high in fiber and controls cholesterol. It’s absorbed slowly to give you a measured rise in blood sugar with enough energy to last through the morning.
Stock up on healthy food choices that are easy to eat. Keep them on hand each morning when everyone is trying to race out the door.