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If you want your brain to work at a high level for longer periods of time, you're going to have to watch your carbohydrate intake. Carbs are an essential part of nutrition, but most of us eat more than we need. When given an overdose of carbs, our bodies essentially shut down, making us sleepy. It's hard to concentrate in this state, meaning that your post pizza pig-out study sessions might not be that effective. Balancing protein, carbohydrate, and fat intake makes the body work most efficiently. Fruit and vegetables are actually carbohydrates, but are not nearly as dense as breads and pastas. Eating more fruits and vegetables and decreasing your intake of dense breads and pastas should help you focus for longer periods of time.
Foods with the best brain sugars include the following:
o Fruits: grapefruit, apples, cherries, oranges, and grapes have a low glycemic index. Fruits have a lower G.I. than fruit juices, because the fiber in the fruit slows the absorption of the fruit sugar. A whole apple will be more brain-friendly than apple juice; a whole orange better than orange juice. Freshly-made juice containing a lot of pulp is more brain-friendly than filtered juice.
o Cereals and grains: oatmeal and bran have the lowest G.I. Other foods with a favorable G.I. are spaghetti and rice. Corn flakes and sugar-coated cereals have higher G.I.s.
o Vegetables and legumes: Legumes, such as soybeans, kidney beans, chick peas, and lentils have the lowest glycemic index of any food. Potatoes and carrots have a much higher G.I.
o Dairy products: Milk and yogurt have low glycemic indexes, slightly higher than legumes, but lower than fruits. Plain yogurt has a lower glycemic index than yogurt with fruit preserves or added sugar.
Super Snacks For Studying
• PB and A. Cut an apple into wedges and spread some crunchy peanut butter on it.
• Smooth Studier. Blend a cup of milk, 2 cups of your favorite fruit, and a cup of ice. Stick a straw in your glass and you have a super smoothie!
• Cheese, Please! Cube some cheese and stick toothpicks in them. Serve with crackers.
• It's Berry Good. Take a handful of berries — blueberries, raspberries, blackberries, or sliced strawberries — and mix them with plain or vanilla yogurt. Yum!
• Skinny Dipping. Nothing beats noshing on carrots and ranch dip when you need something crisp.
• Pop Star. Pour your favorite fruit juice into the ice cube tray and freeze for mini-popsicles.
• Go Nuts! Create your own nutty trail mix, with cashews, peanuts, bagel chips, pretzel sticks, and M&Ms. Shake it up, and serve in a bowl.
3 comments on "FOODS FOR BRAIN "
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Commented by
Ajay Ziz, Deputy Registrar, University of Jammu
| 12 05 2009 05:49:48 +0000
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varsha, technical manager(QMS)
| 12 04 2009 18:02:51 +0000
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Ajay Ziz, Deputy Registrar, University of Jammu
| 11 20 2009 11:40:51 +0000
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