We’ve all heard it: “Breakfast is the most important meal of the day.” It’s right up there with carrots improving night vision and Santa skipping naughty kids. But how much truth is really packed into your morning toast?
Despite this age-old wisdom, eating habits vary. Around 75% of Americans regularly eat breakfast, while 94% of UK adults (and only 77% of teens) do the same. In Switzerland, that number drops to just two-thirds. With mornings often rushed, it’s no surprise many people sacrifice breakfast for a few more minutes of sleep.
What’s the Big Deal with Breakfast?
The very name hints at its purpose: breaking the overnight fast. Dietician Sarah Elder explains that our bodies use up stores of energy, protein, and calcium during sleep. Eating a balanced breakfast helps replenish those and boosts our energy for the day.
But not everyone agrees. Fasting diets are trending, sugary cereals raise health concerns, and even some academics have dared to label breakfast “dangerous.” So, where’s the truth?
Breakfast and Weight Loss: Friend or Foe?
A major focus of breakfast research is its link to weight. One large U.S. study found people who made breakfast their largest meal tended to have lower BMIs. The logic? Breakfast may increase satiety, improve diet quality (think fibre-rich foods), and regulate insulin sensitivity—helping prevent diabetes.
Still, cause and effect remain fuzzy. Another study followed 52 obese women over 12 weeks. Everyone ate the same calories, but some had breakfast, others didn’t. Those who changed their usual routine—either by skipping or adding breakfast—lost more weight than those who kept habits the same. This suggests it’s not breakfast itself, but the change that made the difference.
Is Skipping Breakfast Really That Bad?
A 2020 review of 45 studies found skipping breakfast was linked to a higher risk of obesity, especially in kids. But experts like Alexandra Johnstone, a professor of appetite research, argue this might be less about the meal and more about lifestyle. Breakfast eaters tend to have healthier habits overall, like regular exercise and not smoking.
Still, many studies show a strong link between skipping breakfast and increased risk of heart disease and type 2 diabetes. One major study even found people who ate breakfast after 9 a.m. had a significantly higher risk of diabetes than those who ate earlier.
What About Intermittent Fasting?
Fasting diets that delay breakfast are gaining traction. One small study found that eating between 9 a.m. and 3 p.m. improved blood pressure and insulin sensitivity—results that rival medication. But that doesn’t mean breakfast is bad.
Some scientists argue that early eating aligns with our circadian rhythms. Our bodies process food best in the morning, and skipping breakfast may disrupt this, leading to spikes in blood sugar later. Fredrik Karpe, a professor of metabolic medicine at Oxford, says breakfast triggers a crucial insulin response needed to kickstart our metabolism.
Skipping breakfast might be okay if you eat an early dinner. But if you skip breakfast and eat late? That’s a recipe for trouble. According to researcher Courtney Peterson, late-night eating correlates with poor blood sugar control and a higher risk of obesity, diabetes, and heart disease.
What Should We Eat?
While cereal remains a breakfast staple in many Western countries, many varieties are packed with sugar. In a survey of 120 cereals, one-third were high in sugar, and only three were considered low.
Still, breakfast offers an opportunity to consume essential nutrients. In many countries, breakfast foods like cereal and bread are fortified with vitamins and minerals. Regular breakfast eaters often have better overall micronutrient intake.
And the best time for a treat? Morning. Studies suggest our cravings are highest early in the day, making it the ideal time to enjoy a sweet snack—if you’re going to.
Beyond Nutrition: Breakfast and Brainpower
Eating breakfast may also improve brain function. A review of 54 studies found that breakfast can boost memory and possibly concentration—especially in children. High-protein breakfasts may also reduce food cravings and calorie intake later in the day.
Does It Matter Where You Eat?
A 2022 study found that kids who eat breakfast at home are less likely to have behavioural problems than those who eat it elsewhere. Social context—like eating with family—may contribute to better nutrition and well-being.
Final Thoughts: Should You Eat Breakfast?
The answer? It depends. While the benefits of breakfast are clear for many—especially those with diabetes or high blood sugar—there’s no one-size-fits-all answer.
As Alexandra Johnstone says, “Breakfast is most important for people who are hungry when they wake up.” If that’s not you, skipping it won’t necessarily derail your health.
The real key may not be when you eat—but how. Focus on balance throughout the day, listen to your body, and make mindful choices at every meal.
Because in the end, it’s not just breakfast we need to get right—it’s the whole day on your plate.
