Breakfast literally means “breaking the fast”. It is the first meal of the day after a period of not eating during the night.
Breakfast earned its title as the most important meal of the day in the 1960s after American nutritionist adelle davis suggested that to stay fit and avoid obesity, one should “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
though around fifteen% of people in the United States regularly skip breakfast, many still believe it is the most important meal of the day. Breakfast provides the body with important nutrients, to start the day feeling energized and nourished. Many also believe that it can promote weight loss.
But is breakfast really the most important meal of the day?
As with most things in nutrition, the answer is complex. While some research suggests skipping breakfast isn’t harmful, other research suggests the opposite.
Eating regular meals and snacks, including breakfast, provides more opportunities throughout the day to provide your body with the energy and nutrients it needs to function optimally.
However, as long as a person can get its nutrients during other meals, breakfast may not be the most important meal of the day.
This is what science says.
Most of the purported benefits of eating breakfast are derived primarily from observational studies, which cannot prove cause and effect.
For example, one 2021 systematic review of 14 observational studies found that those who eat breakfast seven times a week have a reduced risk of:
- heart disease
- diabetes
- obesity
- high blood pressure
- race
- abdominal obesity
- death related to cardiovascular diseases
- elevated low-density lipoprotein (LDL) cholesterol.
Again, this particular group of studies can only suggest that those who eat breakfast are more likely to have a reduced risk of the aforementioned cardiovascular and metabolic diseases. You can’t prove that breakfast is what’s causing it.
However, a data analysis in more than 30,000 North Americans shows that people who skip breakfast can miss out on important nutrients.
The most common nutrients that fell short in those who skipped breakfast include:
- folate
- calcium
- iron
- Vitamin A
- vitamins B1, B2, B3
- vitamin C
- vitamin D.
Furthermore, one randomized control trial published in 2017 that included 18 participants with type 2 diabetes and 18 healthy participants found that skipping breakfast caused disorders Cardiac rhtyms in both groups.
Those who skipped breakfast also experienced higher spikes in blood glucose levels after eating. Therefore, the study authors suggested that eating breakfast is vital to keeping our internal clock ticking on time.
Although many people report a greater feeling of fullness after starting the day with breakfast, studies suggest that those who skip or eat breakfast end up with nearly identical total daily calorie intakes.
Other randomized control trial conducted over 4 months tested the effectiveness of a recommendation to eat or skip breakfast on weight loss in 309 overweight or obese adults trying to lose weight in a free-living environment.
At the end of the study, the researchers concluded that eating breakfast had no significant impact on weight loss compared to not eating breakfast.
According to a 2019 review of 13 randomized controlled trials published in The BMJ, adding breakfast may not be a good weight loss strategy. The researchers further added that caution should be used when recommending breakfast for weight loss because it may actually have the opposite effect.
However, it is important to note that this review had limitations. Types of food consumed were not included and the studies were not of very long duration. In addition, the researchers mentioned the need for additional studies to determine the long-term effects of skipping breakfast.
Interestingly, another study found that skipping breakfast can actually reduce total daily caloric intake by 252 calories. The researchers did note, however, that the overall quality of the diet decreased when a meal was skipped.
At this time, there doesn’t seem to be any strong evidence linking breakfast intake to weight gain.
According to one 2018 observational studythose who eat breakfast often pay more attention to their overall nutrient intake, regularly engage in physical activity, and manage stress appropriately.
In contrast, those who skip breakfast tend to have less healthy lifestyle habits, such as frequent smoking and drinking. They also tend to have diets higher in fat, cholesterol, and calories than regular breakfast eaters.
These findings suggest that lifestyle habits may contribute to the general health status of those who eat breakfast but do not eat breakfast.
Because breakfast gives us the opportunity to fuel our bodies with nutrients, it is an important meal. However, according to recent studies, it may not be the most important meal of the day.
Eating breakfast and listening to your hunger cues is very important if you wake up hungry in the morning. However, if you’re busy and skip breakfast one day, there’s no need to feel guilty.
If you routinely skip breakfast, it’s important to make sure you’re optimizing your nutrient intake at other meals.
Certain groups of people, such as fitness professionals or athletes who train early in the morning, may also feel better after eating breakfast.
What should you eat for breakfast?
If you enjoy breakfast, start your day with nutritious food.
Some healthy breakfast foods include:
- eggs
- oatmeal
- greek yogurt
- berries
- Whole toast
- chia seeds
- curd
- avocado
- walnuts.
Recent nutrition research continues to show us that there is no one-size-fits-all approach when it comes to food. The important thing in achieving optimal health is to adopt a healthy lifestyle.
ways to improve your Health include:
- get at least 150 minutes of moderate physical activity a week
- strength training activities for all major muscle groups two or more days a week
- keep a healthy weight
- limit added sugar, saturated fat, and processed foods
- eat a variety of nutrient-rich foods
- pay attention to your body and hunger signals
- drink plenty of water
- avoiding tobacco products and excessive alcohol consumption
- get at least 7 hours of sleep in a 24-hour period.
Although research suggests that breakfast may not be the most important meal of the day, it is still important. It serves as an opportunity to help fuel your day and provide the key nutrients your body needs.
If you choose to skip breakfast, there’s no reason to feel guilty and there’s not much evidence that it can negatively affect your health.
The important thing is to eat the way that works best for you while leading a healthy lifestyle and making sure your nutrient needs are met during your other meals.
If you’re having a hard time meeting your nutritional needs, consider speaking with a registered dietitian who can help answer any questions you may have.
