Breakfast is said to be the most important meal of the day. You've also also learned that skipping is appropriate. So you might believe that the advice not to miss breakfast is just common sense. After all, you'll need enough energy to get through the day, right?
An analysis of 13 breakfast studies published in The BMJ in 2019 just adds to the debate. The study, titled "Effect of Breakfast on Weight and Energy Intake: Systematic Review and Meta-Analysis of Randomised Controlled Trials," found that consuming a morning meal is not a successful way to lose weight. It also claimed that missing breakfast is unlikely to lead to weight gain.
So, is it time to say goodbye to your eggs and toast? This is what science has to say about breakfast.
Is Breakfast Important?
Registered dietitian Andrea Dunn, RD, told Cleaveland Clinic that breakfast might not be for everyone.
"The term 'breakfast' means breaking the fast. And at some point in our day, all of us do that, whether it's at 7 a.m. or noon," she said.
Most of the recommendations about the value of breakfast, according to Dunn, are focused on observational research. These aren't randomized clinical trials, so they can't show the significance.
If the prospect of eating breakfast in the morning makes your stomach turn, this is good news.
So, skipping your first meal may be a good idea if you don't wake up hungry.
"Listen to your hunger cues to know how important breakfast is for you," says Dunn. "What you eat over the whole day is more important than stressing over breakfast."
Is It Even Unhealthy to Skip Breakfast?
Unfortunately, evidence suggests that missing breakfast can be detrimental to your health.
According to a 2019 report published in The International Journal of Environmental Research and Public Health, people who consume breakfast even once a week are less likely to develop cardiovascular disease.
The study, titled "Association Between Breakfast Frequency and Atherosclerotic Cardiovascular Disease Risk: A Cross-Sectional Study of Knhanes Data, 2014-2016," claimed that skipping breakfast is linked to cardiac risk factors such as obesity, diabetes, and high cholesterol.
Research published in the Journal of the American College of Cardiology in 2019 backed up the claim.
The report, titled "Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality," said skipping breakfast on its own was linked to a higher risk of death from cardiovascular disease.
Dr. Wei Bao, MD, assistant professor of epidemiology at the University of Iowa's College of Public Health and lead author of the study, told Business Insider that non-breakfast eaters had an 87 percent increased chance of dying from heart disease.
What Are the Benefits of Breakfast?
This isn't to say that the advice to "eat breakfast" isn't sound; it simply means that the value varies from person to person. The following are the top-selling points for consuming breakfast within a few hours of walking, according to Cleveland Clinic:
- Fill up your tank: Eating breakfast helps your bodywork at its best, which may help you lose weight. The most significant advantage is that you will have more resources.
- Improved heart health: The body is most insulin-sensitive in the morning, which means it uses blood sugar more efficiently. Now is a perfect time to consume fiber-rich carbohydrates, which will help you get 25 grams or more of dietary fiber per day, which will help lower your cholesterol.
- Reduce brain fog: The brain needs the energy to work correctly. Breakfast will improve your alertness, concentration, and happiness.
Healthy breakfast ideas for more energy
Dunn recommends eating whole foods and avoiding processed foods with added sugar to prevent the eyes from going half-mast by 10 a.m.
Here are some of the most common fuel-and-go options, according to experts:
Greek yogurt or cottage cheese: This protein-and-fat combination will help you feel satisfied for longer. You can add vegetables, nuts, or whole-grain cereal to the mix. Cottage cheese, like peanut butter, is spread on toast by some people, according to Dunn.
Peanut butter and grain: A slice of high-fiber toast, freezer waffle, or English muffin matches well with the good fat and protein in peanut butter. If you're allergic to peanuts, avocado is a delicious alternative to peanut butter on toast. For good measure, serve with a side of fruit.
Oatmeal: Combining it with berries and walnuts or flaxseed is a good idea. Dunn suggests microwaving oats only takes 3 minutes, so it doesn't have to be time-consuming.
Omelet: Use leftover vegetables from dinner to make an egg or tofu-veggie scramble. In a whole grain cover, serve the egg or tofu scramble with black beans, salsa, and a sprinkle of cheese. The wraps can be made ahead of time and reheated (or eat chilled).
Breakfast shake: If eating breakfast isn't your thing, there's no reason you can't drink it instead. A shake may be a better choice for kids or adults who aren't hungry, Dunn says. A cup of milk with a slice of fruit on the side, or a low-sugar meal replacement shake, may help.
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