Opinions on whether to eat or skip breakfast can be contentious. Is breakfast really the most important meal of the day?
Skipping breakfast is associated with an increased risk of obesity, diabetes, and cardiovascular-related deaths. However, these associations may be related to overall health patterns, instead of breakfast itself.
Meal timing, quality, and size are also important to consider. A recent study found that making breakfast the largest meal of the day (compared to dinner) was associated with a decreased body mass index.
Research has also shown that having a breakfast with fiber-containing carbohydrates corresponded to less abdominal fat. The type of foods in this study tended to be nutrient-rich including whole grain cereals, nuts, and fruits.
The bottom line is that eating a supportive breakfast may offer health benefits. Chose a breakfast that contains naturally good sources of fiber and check out these options for suggestions on where to start.
Chatelan, A, Castetbon, K, Pasquier, J et al. Association between breakfast composition and abdominal obesity in the Swiss adult population eating breakfast regularly. Int J Behav Nutr Phys Act. 2018; 15(1): 115.
Deshmukh-Taskar, P., Nicklas, T., Radcliffe, J., O'Neil, C., & Liu, Y. The relationship of breakfast skipping and type of breakfast consumed with overweight/obesity, abdominal obesity, other cardiometabolic risk factors and the metabolic syndrome in young adults. The National Health and Nutrition Examination Survey (NHANES): 1999–2006. Public Health Nutrition. 2013; 16(11): 2073-2082.
Kahleova H, Lloren JI, Mashchak A, Hill M, Fraser GE. Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2. J Nutr. 2017;147(9):1722–1728.
Rong, S, Snetselaar, L, Xu, G, Sun, Y, Liu, B, Wallace, R, Bao, W. Association of skipping breakfast with cardiovascular and all-cause mortality. Journal of American College of Cardiology. 2019; 73(16): 2025-2032.