A Nutritionist’s Advice On Breakfast

You’ve heard it said that breakfast is the most important meal of the day. But you also probably know a few people who skip it completely or use intermittent fasting. So what’s the truth about breakfast? Is it really that important? Is forgoing breakfast detrimental to your health? And what’s the best way to make an energizing breakfast that will fuel the rest of the day? Here’s what our registered dietitian has to say.

The Science Of Breakfast

 It’s called breakfast because this first meal of the day is intended to break a 10- to 12-hour period of fasting. An overnight fast is when you don’t take in any food or drinks for several hours and your body has a chance to fully digest the day’s intake. While studies about the impact of the morning meal on health are varied, the bulk of research tends to point to these outcomes:

• Breakfast eaters have lower risk of chronic diseases. This systematic review of 14 studies showed that people who ate breakfast seven days a week had a lower risk of heart disease, type 2 diabetes, elevated blood pressure, high LDL cholesterol, obesity, abdominal fat, stroke, and cardiovascular disease-related deaths.

• Breakfast skippers have lower nutrient intakes. A randomized controlled trial of nearly 31,000 adults showed that those who often skip breakfast have lower intakes of several key micronutrients, vitamins, and minerals, including vitamin A, B vitamins, vitamin C, vitamin D, calcium, folate, and iron. 

• Skipping breakfast can cause disturbances in sleep and bigger blood sugar spikes. One small study showed that skipping breakfast caused disruption in circadian rhythms and bigger blood sugar spikes after eating again in people with and without type 2 diabetes.

• Breakfast eaters and skippers take in about the same range of calories. One recent study showed that adolescents who eat breakfast take in about the same number of calories throughout the day as people who skip breakfast. However, breakfast skippers tended to eat more carbohydrate foods and saturated fat later in the day. Another study showed that breakfast skippers had an average calorie intake of 250 fewer per day, as well as fewer nutrient-rich foods. If weight loss is your goal, eating a healthy breakfast that includes carbs and fiber from whole grains, high-protein breakfast foods (eggs, Greek yogurt, breakfast meats), healthy fats can be helpful in managing hunger, blood sugar levels, and a healthy weight.

• Breakfast eaters tend to have other healthy habits. One observational study of 24,000 people showed that those who ate breakfast also had higher instances of healthy behaviors, including prioritizing nutritious foods and healthy eating, getting regular physical activity, and finding ways to manage stress. Breakfast skippers, on the other hand, had an increased risk of chronic disease due to their higher likelihood to have other less healthful habits, such as smoking and drinking alcohol. 

THE BOTTOM LINE

While everyone’s eating pattern is different and there are ways to eat healthfully when skipping breakfast, science is in support of eating a daily nutritious breakfast. People who consistently eat a balanced good breakfast tend to have lower risk of disease, higher nutrient intakes, and maintain more healthful habits, including quality sleep, physical activity, and stress management.

But even if breakfast is a favorite meal, not all breakfasts are created equal. A coffee and donut, for example, is low in nutrients and would start your morning with a lot of added sugars. But a thoughtfully composed breakfast can be a lasting energy booster for your whole day.

Written by Jessie Shafer. 

Jessie is a Registered Dietitian Nutritionist living in Colorado where she splits her time among nearby playgrounds, typing away at her trusty laptop, and heating up her home kitchen with delicious experiments. A former magazine editor-in-chief, Jessie has a long career in food publishing and health writing. She is currently the editor at The Real Food Dietitians and a nutrition consultant through her business crdible.