It is often said that breakfast is the most important meal of the day. And there is evidence that breakfast may be good for you, but it’s also okay to skip it.
What’s more important is that you eat whole foods full of vitamins and nutrients that will supply you throughout the day, whether or not you start eating in the morning.
Can I skip breakfast?
Ultimately, whether or not you should skip breakfast, it depends on your goals.
For example, having breakfast is associated with benefits such as:
- Weight loss: A small recent study found that men burned 2.5 times more calories throughout the day when they ate a large breakfast and a small dinner compared to a small breakfast and a large dinner.
- AN healthy weight: Research with Japanese men and women found that those who skipped breakfast were 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 levels of HbA1 and more variable blood sugar levels.
- Lower risk of some diseases like heart disease: A large observational study found that people who ate breakfast were less likely to die of cardiovascular disease at 23 years of follow-up.
- Better performance in daily tasks, such as school and work: Research suggests that eating breakfast offers a small advantage in cognitive function, including memory. For example, a review found that students who eat breakfast tend to have better grades and are less likely to disrupt classes.
Whereas skipping breakfast is also associated with benefits such as weight loss. Another research found that skipping breakfast can reduce your total daily calorie intake, which can lead to weight loss.
Some people also skip breakfast as a form of intermittent fasting. In general, intermittent fasting is related to benefits such as:
- Lower risk of chronic disease: Researchers have found that people who practice intermittent fasting have lower risk factors for diseases like heart disease and cancer.
- Better blood sugar control: Intermittent fasting can help to improve insulin sensitivity, especially for people with diabetes, to help reduce blood sugar spikes.
As you can see, there are studies that suggest that having breakfast is important, while others suggest the opposite. That is why it is so difficult for experts to definitely state that having breakfast is the best for your health.
It is also important to note that most breakfast studies 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 not clear whether breakfast caused these people are healthier or having breakfast is a common habit for people who are healthy for other reasons.
So, when considering whether to skip or eat breakfast, focus on your specific needs.
“The time of your day depends on your schedule and digestion. Some people should eat earlier and others may not feel hungry in the morning,” says Taub-Dix, nutritionist and nutritionist and author of Read It Before You Eat It – Taking You do label to the table.
Why breakfast is NOT the most important meal of the day
When it comes to weight and overall health, what and how much you eat is more important than when you eat.
“My favorite word is balance, and that makes a big difference,” says Taub-Dix.
Some scientific reviews have found that studies tend to overstate the importance of eating breakfast and that the concrete data to show the benefits are quite limited.
While some studies have shown that breakfast can help improve mental and physical performance in the morning, compared to starving, there is little evidence that it has any advantage if you are eating enough otherwise.
Whether you skip breakfast, intentionally or by mistake, the important thing is to eat nutrient-rich meals for the rest of the day to ensure you are feeding your body properly. 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, look for unprocessed foods with protein, fiber and healthy fat
Taub-Dix recommends eating a combination of proteins and complex carbohydrates to feed your muscles and brain, along with healthy fats to help you feel more satisfied after eating.
Some examples of balanced breakfasts based on the DASH diet include:
- Oats 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 in our 7-day Mediterranean diet meal plan, such as:
- Scrambled eggs with spinach and tomatoes
- Zucchini tomato fry
- Whole wheat toast with mashed avocado and egg
Avoid processed foods, such as sweetened cereals or packaged cakes and muffins, as they can be rich in added sugar and can cause cravings or power outages later in the day.
“So many people get a muffin or candy, but that doesn’t satisfy him,” says Taub Dix. “You can meet with your head on the table at noon.”
Instead, opt for complex carbohydrates such as whole grains instead of refined grains, since they are rich in fiber, which you digest more slowly, making them more satisfying and important for a healthy intestinal biome.
Insider Takeaway
Breakfast is related to benefits such as stable energy and healthy weight for some people.
Overall, there is no conclusive evidence that it is better to skip or eat breakfast. So, you can choose to have breakfast, or not, according to your personal preference.
“Eating throughout the day makes it easier for you to meet your needs,” says Taub-Dix. “But if you prefer and know how to balance the rest of the day, there is no rule that you have to have breakfast.”