Oh, the breakfast. Best meal of the day – or so they say. But is breakfast really that important? For many of us, breakfast can be a quick slice of toast washed down with a big cup of coffee. Some may just grab a banana or an apple as they walk out the door. Other people might have a habit of skipping breakfast altogether.
Our busy lives mean that breakfast may not always be our top priority. After all, it’s a small meal and many people don’t feel hungry until lunchtime. But what are the health risks of skipping breakfast?
We spoke to the experts and did a little research on all things breakfast – why is it so important and what happens if you miss it? Plus, we’ll give you delicious breakfast options, including the best protein bars to eat on the go or the best protein powder to add to your bowl of oats.
What are the benefits of having breakfast?
You may not realize it, but breakfast has many benefits.
“If you eat the right breakfast, the benefits include stable glucose levels, consistent energy, fewer food cravings and improved mood,” says a licensed nutritionist and gut health expert, Marilia Chamon (opens in a new tab).
“Research shows that eating regularly throughout the day, including breakfast, can have physical benefits such as reduced inflammation and improved physiological resilience,” adds Jessica Crawley (opens in a new tab)registered dietitian.
So what does the research say? For one thing, eating breakfast regularly can have positive effects on your mental health. A 2020 study published in Psychological medicine (opens in a new tab) found that those who skip or delay breakfast are more likely to develop a mood disorder.
Another study in Public health Nutrition (opens in a new tab) found a strong link between healthy breakfasts and improved mental health in adolescents, while a study in Psychiatric research (opens in a new tab) of 716 people in Japan found that skipping breakfast often made depression much more likely.
And eating breakfast isn’t just good for your mental health, it can also improve your physical health.
A study in the Journal of the American College of Cardiology (opens in a new tab) concluded that people who skip breakfast are 87% more likely to die of cardiovascular disease or stroke than those who do.
Another study from 2021 in Nutrition Society Proceedings (opens in a new tab) found that people who skip breakfast are more likely to miss important nutrients in their daily routine, namely calcium from milk, vitamin C from fruit, and vitamin D and iron from most cereals. In other words, breakfast foods tend to contain important nutrients that we don’t always get from typical lunch and dinner foods.
Is breakfast important for everyone?
Some people may actively choose to skip breakfast. For example, those on an intermittent fasting regimen may wait until lunch to eat. But it seems the jury is still out on whether these types of diets are healthy.
“Breakfast is good for everyone,” says Crawley. “Eating regularly signals internal safety signals to the body.”
However, Chamon thinks that in some special cases, breakfast might not be a necessity. “Some people don’t get hungry until later in the day and that’s fine,” she says. “The most important thing is to make sure you’re eating enough calories and fiber at all other meals.”
Is breakfast really important?
It might seem logical to skip breakfast if you’re looking to lose weight, but it’s not always that simple. A 2019 study in the BMJ (opens in a new tab) concluded that if adults are currently skipping breakfast and looking to lose weight, adding breakfast to the routine will not necessarily help. Nevertheless, as Harvard University (opens in a new tab) pointed out in 2019, skipping breakfast doesn’t necessarily mean you’ll lose weight either.
Due to the lack of conclusive research on the benefits and risks of intermittent fasting, overall we can conclude that breakfast is an important part of any healthy routine.
According to Chamon, breakfast is important, but what’s even more important is that you eat a healthy first meal of the day, whether it’s breakfast time or lunchtime. .
“The first meal of the day will determine how your blood sugar behaves for the rest of the day,” she says. “If after hours of overnight fasting, you break your fast with a high glycemic meal, your blood sugar will spike. This will lead to a sudden energy crash, followed by false hunger and a blood sugar roller coaster.
Healthy breakfast ideas
So where to start ? It can be hard to form healthy habits when you’re used to a breakfast of just a cup of coffee. Here are some expert tips.
Chamon’s advice for a healthy breakfast:
- Choose a savory breakfast rather than a sweet one, if possible
- Make sure it’s high in protein
- Add slow-release carbs and healthy fats
She suggests:
- Omelette with leftover vegetables
- Smoked salmon toast, avocado and sourdough bread
- Greek yogurt (no added sugar) with low glycemic fruits such as berries and a handful of nuts and seeds
Crawley suggests:
- Rolled oats with fruit compote
- Nut and Seed Granola with Greek Yogurt
- Crushed tomatoes and avocado on toast
- Peanut Butter Crumpets or Baked Eggs
You can also make a smoothie yourself or shake in the best protein shaker, for convenient on-the-go nutrition.
All in all, it seems like breakfast is a very important meal. Although in some specific cases skipping breakfast is not the end of the world, in most cases the best thing for body and mind is to make a habit of eating breakfast. healthy every day. This way, you’ll be more likely to make healthy choices throughout the day and set yourself up for healthy metabolic patterns throughout the day.
