The Myth of “Most Important Meal”
The adage “Breakfast is the most important meal of the day” has been repeated so often that many accept it without question. In reality, breakfast simply breaks the overnight fast—yet opinions on its necessity and benefits vary. Nutrition experts have expressed concerns about the influence of cereal industry marketing and the sugar content of popular breakfast products, while some researchers even label breakfast as potentially “dangerous” when consumed by vulnerable populations.
Data shows that breakfast is commonly eaten—about 75% of Americans, 94% of UK adults, and around two-thirds of Swiss adults start their day this way—but skipping it is also widespread, especially on rushed mornings.
Breakfast and Weight: Cause or Correlation?
The clearest link explored is between breakfast consumption and obesity trends. A large US study involving 50,000 people found that those making breakfast their largest meal tended to have lower BMI compared to those who favored larger lunches or dinners. It was suggested that breakfast may boost satiety, reduce daily calorie intake, and improve diet quality. However, causality remains uncertain, as breakfast eaters tend to display generally healthier habits.
A controlled study of 52 obese women demonstrated that changes in weight were tied to altering long-standing habits—not breakfast itself. Women who usually skipped breakfast lost more weight when they began eating it, while regular breakfast eaters lost more weight when they stopped.
Timing Over Content: Why It Matters
Emerging interest in intermittent fasting has prompted questions about whether skipping breakfast could be beneficial. A small 2018 pilot study showed fasting until mid-afternoon helped improve blood sugar and blood pressure in pre-diabetic men.
Still, medical experts argue that such benefits are likely tied to timing: eating early, combined with early dinner, may align better with the body’s circadian rhythm. Cortisol levels peak in the morning, priming our metabolism. Research shows that having breakfast supports metabolic responses—and skipping it can unsettle blood sugar rhythms. A 2023 review involving Japanese adolescents linked late or skipped breakfast to prediabetes.
More Than Just Calories: Broader Health Effects
Breakfast’s benefits extend beyond weight. A large-scale 2023 study found skipping breakfast was associated with a 27% increased risk of heart disease, a 20–21% increased risk of type 2 diabetes, and worse glucose and lipid control. Regular breakfast eaters often have better micronutrient intake, thanks to fortified cereals, breads, and other startup foods—findings seen across multiple countries.
Cognitive performance may also benefit: a review of 54 studies linked breakfast to improved memory and concentration, though findings varied. Notably, protein-rich breakfasts appear particularly effective at reducing food cravings later in the day, according to the CSIRO’s research in Australia.
While breakfast may not be indispensable for everyone, its timing, nutritional content, and alignment with your daily routine and health needs are key. Whether you’re hungry at dawn or prefer to wait, a thoughtful approach to starting your day—and when you dine—could help optimize your metabolism, mood, and long-term wellbeing.
