The Importance of Breakfast

Written by: Charity Chin

What is Breakfast?

Before understanding the importance of breakfast, let’s define it. According to the Academy of Nutrition and Dietetics, breakfast is specifically defined as:

“The first meal of the day that breaks the fast after the longest period of sleep and is consumed within 2 to 3 hours of waking; it is comprised of food or beverage from at least one food group and may be consumed at any location” [1].

We often hear the saying, “Breakfast is the most important meal of the day.” You might think that the recommendation to eat breakfast is just common advice, but is it really that important? Research has consistently shown that consuming breakfast within a few hours of waking offers significant health benefits, reinforcing its reputation as the “most important meal of the day” [2]. Many reputable nutrition and dietetics institutions in the US, UK, and Australia recommend a healthy breakfast as a vital component of a nutritionally balanced diet [2].

Various health surveys and cross-sectional studies have reported that eating a morning meal positively impacts memory recall, cognitive function, mood, work performance, and children’s academic performance. Additionally, breakfast plays a role in women’s health, including regulating menstrual cycles and reducing obesity risk [7].

Despite its benefits, many people around the world still skip breakfast for various reasons, including:

  • Lack of time
  • Preferring extra sleep
  • Following certain fad diets
  • Feeling too tired to prepare food
  • Family environment or cultural reasons
  • Not feeling hungry in the morning
  • Lack of readily available breakfast foods
  • Misconceptions, such as believing skipping breakfast aids weight loss [7,8].

Disadvantages of Skipping Breakfast

There is significant interest in understanding the health risks associated with skipping breakfast, as studies have linked it to negative health outcomes [2]. Research, including longitudinal studies, has shown that individuals who regularly skip breakfast or consume fewer calories in the morning tend to have:

  • Unhealthy eating behaviors and poor dietary habits
  • Lower physical activity levels
  • Increased risk of obesity, metabolic syndrome, and cardiovascular diseases
  • Higher fasting insulin levels, elevated LDL (bad) cholesterol, and high blood pressure
  • A greater likelihood of developing Type 2 diabetes and other cardiometabolic disorders due to increased oxidative stress and inflammation [3,4,5,6].

Skipping breakfast has also been linked to higher morning blood pressure due to stress-independent overactivity in the hypothalamic-pituitary-adrenal axis following prolonged fasting [6]. Additionally, studies suggest that individuals who skip breakfast tend to consume larger meals later in the day, disrupting their circadian rhythm and increasing postprandial blood glucose levels, which is associated with a higher risk of Type 2 diabetes and cardiovascular diseases [5,6].

Moreover, skipping breakfast may be a behavioral marker for an unhealthy lifestyle [6].

Benefits of Eating Breakfast

Many studies highlight the health benefits of consuming breakfast. A well-balanced breakfast helps:

✅ Boost energy levels and alertness after an overnight fast
✅ Contribute to daily nutrient intake, ensuring essential vitamins and minerals are consumed
✅ Support better weight management by reducing hunger later in the day
✅ Lower the risk of Type 2 diabetes and heart disease in the long term [8]

One study on caloric distribution and weight loss found that individuals who consumed a high-calorie breakfast (e.g., 700 kcal) and a low-calorie dinner (e.g., 300 kcal) lost significantly more weight than those who did the opposite [3].

Additionally, eating breakfast has been shown to:
🔹 Improve cardiovascular health, reducing morbidity and mortality risks
🔹 Regulate appetite, preventing excessive calorie intake later in the day
🔹 Improve insulin sensitivity and glycemic response [6]
🔹 Help lower blood pressure, reducing the risk of clogged arteries, hemorrhages, and cardiovascular events [6]

Breakfast Ideas

Adelle Davis once said:

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

This aligns with current research on meal distribution and overall health [5]. Choosing a nutrient-rich breakfast is essential for maintaining energy levels throughout the day.

Here are quick and healthy breakfast options for those on the go:
🥣 High-fiber cereal with fresh fruit and low-fat milk, oat, or soy milk
🥤 Breakfast shakes – Protein smoothies with fresh or frozen fruit
🍞 Whole grain toast with peanut butter or tahini spread
🍫 Protein bars, plain Greek yogurt, or a glass of milk
🌾 Overnight oats with fruits and healthy toppings
🥣 Oatmeal with berries, banana, walnuts, or flaxseeds

⚠️ Watch out for added sugars! Some protein bars and yogurts contain excessive sugar. Aim for products with less than 20g of added sugar, 6-10g of protein, and at least 3g of fiber per serving [4].

Conclusion

Start your day with a nutrient-dense meal that keeps you full longer, prevents unhealthy snacking, and promotes overall well-being. Plan ahead—a little preparation goes a long way, both for your health and your schedule.

If you need guidance on improving your diet, consider consulting a dietitian. They can provide personalized recommendations based on your health needs and food preferences.

Reference List

  1. O’Neil CE, Byrd-Bredbenner C, Hayes D, Jana L, Klinger SE, Stephenson-Martin S. The role of breakfast in health: definition and criteria for a quality breakfast. J Acad Nutr Diet. 2014;114(12 Suppl): S8–26.
  2. Gibney MJ, Barr SI, Bellisle F, Drewnowski A, Fagt S, Livingstone B, et al. Breakfast in human nutrition: The International Breakfast Research Initiative. Nutrients. 2018;10(5):559. 
  3. Lopez-Minguez J, Gómez-Abellán P, Garaulet M. Timing of breakfast, lunch, and dinner. Effects on obesity and metabolic risk. Nutrients. 2019;11(11):2624. 
  4. Why you should eat breakfast. Rush.edu. 
  5. Santos HO, Genario R, Macedo RCO, Pareek M, Tinsley GM. Association of breakfast skipping with cardiovascular outcomes and cardiometabolic risk factors: an updated review of clinical evidence. Crit Rev Food Sci Nutr. 2022;62(2):466–74. 
  6. Rong S, Snetselaar LG, Xu G, Sun Y, Liu B, Wallace RB, et al. Association of skipping breakfast with cardiovascular and all-cause mortality. J Am Coll Cardiol. 2019;73(16):2025–32. 
  7. Rani R, Dharaiya CN, Singh B. Importance of not skipping breakfast: a review. Int J Food Sci Technol. 2021;56(1):28–38. 
  8. Breakfast. Gov.au. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast