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It is often said that breakfast is the most important meal of the day. It is proven that breakfast can be extremely beneficial for your health, but some experts argue that it is okay to ignore it.
The most important thing is to eat whole foods rich in vitamins and nutrients that provide you with energy throughout the day, whether in the morning or not.
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Is it okay to skip breakfast?
Ultimately, whether or not you need to skip breakfast, it comes down to your goals. For example, breakfast is associated with benefits such as:
Weight Loss: A recent small study found that men burn 2.5 times more calories throughout the day when they eat a large breakfast and a small dinner compared to a large breakfast and dinner.
Healthy weights: Research on Japanese men and women found that those who skipped breakfast were more likely to be overweight and obese.
More stable blood sugar: A study of people with type 2 diabetes found that those who skipped breakfast had higher HbA1 levels and altered blood sugar levels.
Reduced risk of certain diseases such as heart disease: A large observational study found that those who ate breakfast were less likely to die from cardiovascular disease over 23 years of follow-up.
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Perform better in daily tasks, such as school and work: Research suggests that breakfast offers a slight advantage on cognitive functions, including memory. For example, one exam found that students who eat breakfast tend to have better grades and are less likely to be distracted in class.
And if skipping breakfast is also linked to benefits such as weight loss. Other research has shown that skipping breakfast can lower your total daily calorie intake, which can lead to weight loss as well.
Some people skip breakfast as an intermittent fast. There are studies indicating the importance of breakfast, while others suggest the opposite. This is why it’s hard for experts to say for sure that breakfast is the best for your health.
It’s also important to note that most breakfast studies are observational and don’t necessarily separate cause and effect.
Therefore, one study may reveal that healthy people tend to eat breakfast. But it is not known whether breakfast improves the health of these people or if breakfast is a common habit for healthy people for other reasons.
So when you think about skipping or having breakfast, focus on your specific needs, says Bonnie Taub-Dix, dietician and nutritionist.
Why isn’t breakfast 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 it.
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“My favorite word is balance, and that makes a big difference,” says Taub-Dix.
Some scientific reviews have shown that studies tend to overstate the importance of breakfast and that the reliable data to show the benefits is very limited.
And while some studies have shown that breakfast can help improve mental and physical performance in the morning, compared to hunger, there is little evidence that it has a benefit if you eat enough in general.
And if you skip breakfast, on purpose or by mistake, the important thing is to make sure you are eating nutrient-dense meals for the rest of the day to ensure that you are getting your body properly nourished.
For a healthy breakfast, try targeting unprocessed foods high in protein, fiber, and healthy fats.
Taub-Dix recommends eating a mix of protein and complex carbohydrates to fuel your muscles and brain, as well as healthy fats to help you feel full after eating.
Here are some examples of balanced breakfasts:
Peanut butter or almond butter and berry oatmeal
Fruit and nut yogurt
Whole grains with eggs and / or cheese and vegetables
Source: Business Insider
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