It is often said that breakfast is the most important meal of the day. And there is evidence that breakfast can be good for you, but it is also good to skip it.
More importantly, eat whole foods that are full of vitamins and nutrients that will fuel you throughout the day, regardless of whether you start eating in the morning.
Is it OK to skip breakfast?
Ultimately, it comes down to your goals whether you should skip breakfast or not.
For example, eating breakfast is associated with benefits such as:
- Weight loss: A recent small study found that men burned 2.5 times as many calories during the day as eating a large breakfast and a small dinner compared to a small breakfast and a large dinner.
- A healthy weight: Research on Japanese men and women has found that those who skip breakfast are more likely to gain weight and be obese.
- More stable blood sugar: A study of people with type 2 diabetes found that those who skipped breakfast had higher HbA1 levels and more variable blood sugar levels.
- Lower risk of diseases such as heart disease: One large observational study found that people who ate breakfast were less likely to die of cardiovascular disease during 23 years of follow-up.
- Better performance in daily tasks, such as school and work: Research suggests that eating breakfast has a slight benefit for cognitive functions, including memory. For example, one review found that students who eat breakfast tend to have better marks and that they are less likely to be disruptive in class.
While skipping breakfast also comes with benefits like weight loss. Other research has found that eating breakfast can reduce your total daily calorie intake, which can lead to weight loss.
Some people also skip breakfast as a form of alternating fasting. In general, intermittent fasting is associated with benefits such as:
- Lower risk of chronic diseases: Researchers have found that people who exercise alternately fast have lower risk factors for diseases such as heart disease and cancer.
- Better blood sugar control: Intermittent fasting may help to improve insulin sensitivity, especially for people with diabetes, to increase blood sugar.
As you can see, there are studies that suggest that breakfast is important, while others suggest the opposite. That is why it is so difficult for experts to say definitively that breakfast is the best for your health.
It is also important to note that most studies on breakfast are observational and do not necessarily separate cause and effect.
Therefore, a study may find that healthier people tend to eat breakfast. But it is unclear whether breakfast cause should be healthy people or if breakfast is a common habit for people who are healthy for other reasons.
So if you are considering skipping or eating breakfast, you need to focus on your specific needs.
“The timing of your day depends on the schedule and your digestion. Some people need to eat earlier, and others may not feel hungry in the morning,” says Taub-Dix, registered dietitian and nutritionist and author of Read It Before You Eat It – take You from label to table.
Why breakfast is NOT the most important meal of the day
In terms of weight and overall health, what and how much you eat is more important than when you eat.
“My favorite word is balance, and it makes a big difference,” Taub-Dix says.
Some scientific reviews have found that studies tend to overestimate the importance of breakfast, and that hard data to show the benefits is rather limited.
Although some studies show that breakfast can improve mental and physical performance in the morning, there is little evidence that it has any benefit if you otherwise get enough to eat.
If you skip breakfast, intentionally or accidentally, it is important to make sure the rest of the day that nutritious meals are eaten to make sure your body is properly supplemented. For guidance, the Mediterranean diet and the DASH diet are considered by nutritionists to be some of the healthiest eating plans you can follow.
For a healthy breakfast, aim for unprocessed foods with protein, fiber and healthy fats
Taub-Dix recommends that you eat a combination of protein and complex carbohydrates to stimulate your muscles and brain, along with healthy fats to make you feel more satisfied after eating.
Some examples of balanced breakfasts based on the DASH diet include:
- Oatmeal with peanut butter or almond butter and berries
- Yogurt with fruits and nuts
- Whole grain toast with eggs and / or cheese and vegetables
You can also find a mix of breakfast options under our 7-day meal plan for the Mediterranean diet, such as:
- Scrambled eggs with spinach and tomato
- Fried zucchini tomato zucchini
- Whole wheat toast with crushed avocado and an egg
Avoid processed foods, such as sweetened cereals or packaged pastries and muffins, as it can contain a lot of sugar, and later in the day it can lower cravings or energy.
“So many people grab a muffin or pastry, but it doesn’t really satisfy you,” says Taub Dix. “You can end up with your head on your desk by noon.”
Rather choose complex carbohydrates such as whole grains over refined grains, as they contain a lot of fiber, which digests you more slowly, which makes them fuller and important for a healthy intestinal biome.
Insider’s takeaway
Breakfast is associated with benefits such as stable energy and healthy weight in some people.
In general, there is no conclusive evidence that breakfast is the best. You can therefore choose to eat breakfast, whether or not, based on your personal preference.
“Eating all day makes it easier for you to meet your needs,” says Taub-Dix. “But if you prefer it and you know how to balance the rest of your day, there is no rule that you should eat breakfast.”