You’ve probably heard the saying, “Breakfast is the most important meal of the day.” But many people skip it due to a busy schedule, lack of hunger in the morning, or wanting to sleep in. In fact, about 25 percent of people in the US skip breakfast daily. But is this habit harmful? To answer this question, we asked dietitians to share the pros and cons of skipping breakfast and when it might be best to include it in your routine.
Why Do People Eat Breakfast?
Breakfast means “breaking the fast” after a night of sleep. It provides the body with energy by replenishing glucose, a key fuel source for your brain and muscles.
Eating a healthy breakfast can set the tone for the day. “A nutritious breakfast can make you feel good physically and mentally, encouraging healthier choices throughout the day,” says Marissa Meshulam, MS, RD, CDN. Plus, breakfast is a chance to get essential nutrients like protein, fiber, and healthy fats that support overall well-being, according to realsimple.com.
Reasons People Skip Breakfast
Saves Time
Many people skip breakfast simply because they don’t have time to prepare and eat it. Whether rushing to work, taking care of kids, or just not having food ready, skipping breakfast can be a time-saver, says Maddie Pasquariello, MS, RDN.
Convenience and Cost
For those with limited access to affordable, healthy food, breakfast is often the first meal they skip. “It’s important to recognize that some people don’t skip breakfast by choice but due to a lack of access to nutritious options,” Pasquariello explained.
Better for Early Morning Exercisers
If you work out early in the morning, eating breakfast might feel uncomfortable. For most people, skipping breakfast before a 30- to 60-minute workout is fine, as long as they eat a balanced meal afterward, said Pasquariello. However, if you’re doing intense exercise or won’t be eating soon after, having a small snack—like a banana or toast—beforehand is a good idea.
Downsides of Skipping Breakfast
Can Worsen IBS
People with irritable bowel syndrome (IBS) may experience worse symptoms if they skip breakfast. A morning meal rich in fiber—like whole grains and fruits—can promote better digestion and gut health, said Meshulam, as per realsimple.com.
May Increase Heart Disease Risk
Studies suggest that skipping breakfast can lead to poor insulin control, increasing the risk of high blood pressure, high cholesterol, and inflammation. On the other hand, eating breakfast gives you a chance to consume heart-healthy nutrients like fiber and antioxidants, Meshulam noted.
Increases Hunger and Cravings
Skipping any meal, including breakfast, can make you feel hungrier later in the day. “Food, especially protein-rich meals, helps regulate hunger hormones. Without it, you may feel more tired and have trouble concentrating,” Meshulam explained.
May Affect Blood Sugar Levels
For people with diabetes or prediabetes, skipping breakfast can cause blood sugar fluctuations. Research has shown that skipping breakfast can increase blood glucose levels and insulin resistance, leading to poor blood sugar control, said Pasquariello, according to realsimple.com.
Signs You Should Stop Skipping Breakfast
Skipping breakfast isn’t necessarily bad, but it might not work for everyone. According to Pasquariello, you may want to start eating breakfast if you notice:
- Low energy in the afternoon
- Brain fog or trouble focusing
- Headaches
- Intense cravings, especially for carbs
- Unintentional weight loss
- Poor sleep
- Digestive issues
If skipping breakfast leads to disordered eating habits or relying on caffeine instead of food, it may be time to rethink your morning routine, she added.
How to Skip Breakfast Mindfully
If you prefer to skip breakfast, Pasquariello suggests having a small, protein-rich snack within a few hours of waking up. Some good options include:
- A banana with peanut butter
- Yogurt with berries
- A boiled egg with whole grain toast
- Half a bagel with hummus or nut butter
- This can help prevent extreme hunger and energy dips later in the day.
Should You Eat Breakfast or Skip It?
Whether you eat breakfast or not depends on your body and lifestyle. However, for most people, having breakfast is beneficial. “Breakfast is a great way to fuel your body, get essential nutrients, and maintain stable hormone levels,” Pasquariello said, as per realsimple.com.
Skipping breakfast occasionally won’t ruin your health, but making it a habit might not be ideal. If you’re unsure where to start, try easy, nutritious options like smoothies, oatmeal, or homemade granola bars. With time, you’ll find a breakfast routine that fits your lifestyle and keeps you feeling your best!