Do I still need to eat breakfast if I sleep in during the weekend?

Some say it's the most important meal of the day. But is breakfast important? Or can you skip it?

Breakfast, the biggest meal of the day - at least that's what everyone says. But is breakfast really that important? For many of us, breakfast might be a slice of toast followed by a large cup of coffee, some of us might just grab a banana or an apple on the way out, and some of us might not even have breakfast at all.

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Our busy lives mean that breakfast might not be at the top of our priority list. 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 some research on all things breakfast – why is it so important and what happens if you miss out?

01 What are the benefits of eating breakfast?

You may not realize it, but eating breakfast has many benefits.

If you eat the right breakfast, the benefits include stable glucose levels, sustained energy, fewer cravings and a better mood, and studies show that eating regularly throughout the day, including breakfast, may have benefits for the body, such as reducing inflammation and improving physiological resilience.

So, what does the research show? For one thing, eating breakfast regularly can be good for your mental health. A 2020 study published in Psychological Medicine found that people who skip breakfast or delay eating it are more likely to suffer from mood disorders.

Another study in Public Health Nutrition found a strong link between a healthy breakfast and improved mental health in adolescents, while a study of 716 people in Japan in Psychiatry Research found that people who regularly skipped breakfast were more likely to suffer from depression.

Eating breakfast is not only good for your mental health, it can also improve your physical health.

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A study in the Journal of the American College of Cardiology concluded that people who skip breakfast are 87% more likely to die from cardiovascular disease or stroke than those who eat breakfast.

Another 2021 study in the Journal of the Nutrition Society found that people who skip breakfast are more likely to miss out on important nutrients in their daily diets — namely calcium from milk, vitamin C from fruit, vitamin D from most cereals, and iron. In other words, breakfast foods tend to contain important nutrients that we don’t always get from our typical lunch and dinner foods.

02 Is eating breakfast important for everyone?

Some people may actively choose to skip breakfast. For example, those who practice intermittent fasting may wait until lunch to eat. But it seems that the jury is still out on whether these types of diets are healthy.

Eating breakfast is good for everyone, and eating regularly sends an internal signal to the body that it is safe. In some special cases, breakfast may not be necessary. Some people don't feel hungry until later in the day, and that's okay. The most important thing is to make sure you get enough calories and fiber in all other meals.

03 Is eating breakfast important for everyone?

Does breakfast really matter? It may seem like common sense to skip breakfast if you're trying to lose weight, but it's not always that simple. A 2019 study concluded that if adults currently skip breakfast and they're looking to lose weight, adding breakfast to their daily routine may not necessarily help. Still, as Harvard University pointed out in 2019, skipping breakfast doesn't necessarily mean you'll lose weight, either.

Given the lack of conclusive research on the benefits and risks of intermittent fasting, overall we can conclude that eating breakfast is an important part of any healthy routine.

Breakfast is important, but what’s more important is that the first meal of the day is healthy, whether it’s at breakfast or lunch.

The first meal of the day will determine how your blood sugar levels behave throughout the day, and if after fasting for several hours overnight, you break your fast with a high-glycemic meal, your blood sugar will spike. This will cause a sudden energy crash, followed by false hunger pangs and a blood sugar roller coaster.

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04 Healthy Breakfast Ideas

So where do you start? It can be hard to create healthy habits when your only breakfast habit is a cup of coffee. Here are some tips from the experts.

Tips for Eating a Healthy Breakfast

If possible, choose a savory breakfast over a sweet one and make sure it's high in protein and has added slow-release carbs and healthy fats.

Leftover Omelet

Smoked salmon, avocado and sourdough toast

Greek yogurt (unsweetened) with low-glycemic fruit, such as berries, and a small amount of nuts and seeds

suggestion

Overnight Oats with Fruit Preserves

Nut and Seed Granola with Greek Yogurt

Crushed Tomato and Avocado Toast

Muffins with peanut butter or baked eggs

Overall, it seems like breakfast is a very important meal. While skipping breakfast may not be the end of the world in certain specific situations, in most cases, the best thing for your body and mind is to make a habit of eating a healthy breakfast every day. By doing so, you will be more likely to make healthy choices for the rest of the day and set yourself up for a healthy metabolic pattern throughout the day.

Source: Chongqing Tianji Network Co., Ltd.

Source: Live Science "Is breakfast important?"

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