Breakfast literally means “fast”. This is the first meal after not eating overnight.
For breakfast, American nutritionist Adele Davis suggests that “you should eat breakfast like a king, lunch like a prince, and dinner like a beggar” to stay healthy and avoid obesity. After that, he won the title as the most important meal of the day in the 1960s. “
Approximately 15% of people in the United States skip breakfast on a regular basis, but many still believe that breakfast is the most important meal of the day. Breakfast provides the body with important nutrients and begins the day with vitality and nutrition. Many also believe that it can promote weight loss.
But is breakfast really the most important meal of the day?
Like most nutritional sciences, the answer is complex. Some studies suggest that skipping breakfast is not harmful, while others suggest that it is not.
Eating regular meals and light meals, including breakfast, gives you more opportunities throughout the day to give your body the energy and nutrients it needs to function optimally.
However, breakfast may not be the most important meal of the day, as long as one can combine their nutrients between other meals.
This is what science says.
Most of the alleged benefits of eating breakfast come primarily from observational studies, but the causes and consequences cannot be proven.
For example, one 2021
- Heart disease
- Diabetes mellitus
- obesity
- High blood pressure
- stroke
- Abdominal obesity
- Cardiovascular-related death
- Increased low-density lipoprotein (LDL) cholesterol.
Again, this particular research group only suggests that those who eat breakfast are more likely to have a lower risk of the above-mentioned cardiovascular and metabolic disorders. We cannot prove that breakfast is the cause.
However, an analysis of data on more than 30,000 North Americans shows that people who skip breakfast can miss important nutrients.
The most common nutrients that people who skip breakfast lack are:
- Folic acid
- calcium
- iron
- Vitamin A
- Vitamins B1, B2, B3
- Vitamin C
- Vitamin D.
In addition, one randomized controlled trial, including 18 participants with type 2 diabetes, published in 2017, and 18 healthy participants found that skipping breakfast caused confusion.
Those who skipped breakfast also experienced a significant increase in blood sugar after eating. Therefore, the authors of the study suggested that eating breakfast is essential for keeping our internal clock running on time.
Many people report that they feel more full after starting the day with breakfast,
another
At the end of the study, researchers concluded that eating breakfast had no significant effect on weight loss compared to not eating breakfast.
According to a 2019 review of 13 randomized controlled trials published in
However, it is important to note that this review was limited. The type of food consumed was not included, and the study was not very long. In addition, researchers cited the need for additional research to determine the long-term effects of skipping breakfast.
Interestingly, another study found that skipping breakfast could actually reduce your total daily calorie intake by 252 calories. However, researchers have found that skipping a meal reduces the overall quality of the meal.
At this time, there seems to be no strong evidence that breakfast intake is linked to weight gain.
According to one 2018
Conversely, people who skip breakfast tend to have an unhealthy lifestyle, such as smoking and drinking frequently. They also tend to eat higher in fat, cholesterol and calories than those who eat a habitual breakfast.
These findings suggest that lifestyle habits may contribute to the overall health of the person who eats breakfast, rather than eating it.
Breakfast is an important meal as it gives our body the opportunity to replenish nutrients. However, according to recent research, it may not be the most important diet of the day.
If you wake up hungry in the morning, it is very important to eat breakfast and hear the hunger cues. But if you’re busy and skip breakfast one day, you don’t have to feel guilty.
If you habitually skip breakfast, it is important to optimize nutrition in other meals.
Certain groups of people, such as fitness professionals and athletes who train early in the morning, may also feel better after having breakfast.
What should you eat for breakfast?
If you enjoy breakfast, start your day with nutritious food.
Some healthy breakfast foods are:
- egg
- oatmeal
- Greek yogurt
- Berry
- Whole grain toast
- Chia seeds
- cottage cheese
- Avocado
- nuts.
Recent nutrition studies continue to show us that there is no one-size-fits-all approach to food. Adopting a healthy lifestyle is important for achieving optimal health.
How to improve you
- Do moderate physical activity for at least 150 minutes a week
- Strength training activities for all major muscle groups more than 2 days a week
- Maintain a healthy weight
- Limit the addition of sugar, saturated fats and processed foods
- Eat a variety of nutritious foods
- Pay attention to your body and hunger clues
- Drink a lot of water
- Avoid tobacco products and excessive alcohol use
- At least get
7 hours Of sleep within 24 hours.
Studies show that breakfast may not be the most important meal of the day, but it is still important. It serves as an opportunity to help you fuel your day and provide the important nutrients your body needs.
If you choose not to eat breakfast, there is no reason to feel guilty and there is little evidence that it can adversely affect your health.
It’s important to live a healthy lifestyle, ensure that your nutrient needs are met during other meals, and eat in the way that works best for you.
If you find it difficult to meet your nutritional needs, consider consulting a registered dietitian who can help you navigate if you have any questions.
