The debate over breakfast’s role in health and weight management has persisted for decades. For years, breakfast has been dubbed “the most important meal of the day,” with many health authorities, educators, and parents insisting that skipping it is detrimental to well-being. However, as with most things nutrition-related, there is nuance to this topic.

Potential Benefits of Eating Breakfast

1. Appetite Regulation

Eating a substantial breakfast may help regulate appetite and energy intake throughout the day. There have been multiple randomized controlled trials demonstrating that participants who consumed a larger breakfast and smaller dinner experienced improvements in appetite control and reduced overall daily caloric intake (Betts et al., 2014;Ruddick-Collins et al., 2018). In some cases this even led to greater amounts of weight loss when calories were not controlled.

2. Improved Glycemic Control

Chrononutrition (nutrition in relation to your body’s circadian rhythm) research suggests that the timing of meals can impact metabolic health. Studies have shown that eating earlier in the day, particularly at breakfast, can improve glycemic response to meals compared to eating the same meal later (Jakubowicz et al., 2013; Poggiogalle et al., 2018). Individuals with, or at risk for, impaired glucose tolerance may benefit from consuming breakfast to better manage blood sugar, or for improved time in range.

3. Positive Behavioral Momentum

Starting the day with a nourishing meal can set a positive tone, leading to healthier choices and improved dietary adherence throughout the day. Establishing a morning routine that includes breakfast may support consistency in other healthful behaviors (Adolphus et al., 2013).

4. Enhanced Exercise Performance

For those engaging in rigorous exercise, breakfast can provide necessary carbohydrates to fuel performance and improve outcomes (Jeukendrup & Killer, 2010).

5. Nutrient Intake

Breakfast often contributes significantly to daily intakes of key nutrients, including fiber, vitamins, and minerals. Skipping breakfast is associated with lower overall intake of these nutrients (O’Neil et al., 2014).

Potential Benefits of Skipping Breakfast

1. Calorie Management

Eliminating breakfast can reduce overall daily caloric intake by removing one eating occasion, which may support weight loss for some. Several studies have found that intermittent fasting or time-restricted eating, which often involves skipping breakfast, can be effective for calorie control and weight loss (Sutton et al., 2018; Kahleova et al., 2017). However, this is certainly not the case for everyone, as for some folks, this may cause over-consumption during the feeding window.

2. Practicality for Busy Schedules

For individuals with hectic mornings, skipping breakfast can reduce friction in their daily routine, making healthy eating more manageable and sustainable. This improved adherence to a nutrition strategy may prove to be a net benefit for overall health in the long run.

3. Preference and Tolerance

Some people simply are not hungry in the morning or may feel discomfort eating early. Skipping breakfast can be a practical and comfortable choice for these individuals. And unless this causes any serious disturbance in another piece of their life (managing appetite, exercise performance, etc.) then it may be a net benefit.

4. Potential Improvements in Insulin Sensitivity

Certain intermittent fasting regimens, which may include skipping breakfast, have been linked to improved insulin sensitivity and metabolic markers (Tinsley & La Bounty, 2015). These improvements in glycemic control appear to be most pronounced within the first 6 months of following these types of dietary patterns. However, after 6 months, it appears that general caloric restriction would have similar effects. So in the context of someone with markedly high blood sugar, or particularly high risk, it may be pertinent to utilize a strategy skipping breakfast in an attempt to achieve better time in range across the initial six month period, and reduce risk exposure.

5. Flexibility for Social and Cultural Patterns

Skipping breakfast can allow for greater flexibility in meal timing, which may be advantageous for those with social, cultural, or religious eating patterns that do not emphasize a morning meal (Mattson et al., 2017). 

Individualized Approach

Given the mixed evidence and the importance of individual context, the decision to eat or skip breakfast should be personalized. A thorough cost-benefit analysis—considering appetite regulation, metabolic health, lifestyle, culture, preferences, and overall goals, can help determine which approach is more beneficial for each person. So before you force yourself into a mold that might not work well for you, use these elements to properly assess whether a morning meal fits well into your life.

All the best,

Kevin Rogers, RDN, LD
Founder | Redesign Nutrition

References

Adolphus, K., Lawton, C. L., & Dye, L. (2013). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience, 7, 425. https://doi.org/10.3389/fnhum.2013.00425

Betts, J. A., Richardson, J. D., Chowdhury, E. A., Holman, G. D., Tsintzas, K., & Thompson, D. (2014). The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. The American Journal of Clinical Nutrition, 100(2), 539–547. https://doi.org/10.3945/ajcn.114.083402

Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504–2512. https://doi.org/10.1002/oby.20460

Jeukendrup, A. E., & Killer, S. C. (2010). The myths surrounding pre-exercise carbohydrate feeding. Annals of Nutrition and Metabolism, 57(Suppl 2), 18–25. https://doi.org/10.1159/000322698

Kahleova, H., Belinova, L., Malinska, H., Oliyarnyk, O., Trnovska, J., Skop, V., … & Haluzik, M. (2017). Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomized crossover study. Diabetologia, 57(8), 1552–1560. https://doi.org/10.1007/s00125-013-2942-7

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46–58. https://doi.org/10.1016/j.arr.2016.10.005

O’Neil, C. E., Nicklas, T. A., & Fulgoni, V. L. (2014). Nutrient intake, diet quality, and weight/adiposity parameters in breakfast patterns compared with no breakfast in adults: National Health and Nutrition Examination Survey 2001–2008. Journal of the Academy of Nutrition and Dietetics, 114(12), S27–S43. https://doi.org/10.1016/j.jand.2014.08.021

Poggiogalle, E., Jamshed, H., & Peterson, C. M. (2018). Circadian regulation of glucose, lipid, and energy metabolism in humans. Metabolism, 84, 11–27. https://doi.org/10.1016/j.metabol.2017.11.017

Ruddick-Collins, L. C., Johnston, J. D., Morgan, P. J., & Johnstone, A. M. (2018). The Big Breakfast Study: Chrono-nutrition influence on energy expenditure and bodyweight. Nutrition bulletin, 43(2), 174–183. https://doi.org/10.1111/nbu.12323

Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212–1221.e3. https://doi.org/10.1016/j.cmet.2018.04.010

Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661–674. https://doi.org/10.1093/nutrit/nuv041