Health Debunked: Is Breakfast the Most Important Meal of the Day?
Key takeaways:
Breakfast is often considered the most important meal of the day, but should it be?
For some, skipping breakfast can be detrimental to their day — especially for kids — but others may feel better fasting until lunch.
Experts agree that while breakfast provides benefits, one meal isn’t more important than the other.
There are two types of people in this world: Breakfast-eaters and breakfast-skippers.
If you’re someone who often wakes up with a grumbling belly, then you might say that breakfast is the most important meal of the day — for you. But what about others who can’t stomach a morning meal? Are they missing out on health benefits by choosing to eat their first meal midday?
Before we dive into that question, let’s unpack why breakfast got its reputation as the most important meal of the day. It traces back to the 1960s when American nutritionist Adelle Davis famously said to stay fit one must, “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
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In reality, nearly one-quarter of people in the U.S. report they skip breakfast. It begs the question of whether or not breakfast is essential.
Is breakfast important to eat every day?
Even though many people choose to omit the morning meal, nutrition experts say it’s still one you should consider eating. Though, it may not be the most important.
“I’m always hesitant to say one meal is more important than the others — they’re all important,” Amanda Blechman, RD, CDN, told GoodRx. “That said, eating a balanced breakfast is key and can help start your day on a positive path. I always recommend focusing on balance. For example, incorporating a variety of food groups such as fruits and vegetables, whole grains, dairy, and lean protein.”
But for those who don’t have much of an appetite first thing in the morning, Isabel Smith, MS, RD, CDN, recommends keeping breakfast light. Aside from giving you energy, Smith adds that eating something for breakfast can help balance your blood sugar levels.
“I usually recommend something simple and easy, even an apple with almond butter [works],” she said.
Still, some people who are following a special diet, such as intermittent fasting, or those who don’t like breakfast might skip it — and that’s OK. So why does missing the meal get such a bad rap? It might be because it affects kids’ learning.
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Why did skipping breakfast get a bad rap?
“Research suggests that increased frequency of regular breakfast consumption among children is positively associated with academic performance,” said Blechman.
One 2019 study found that children who skipped breakfast got lower test scores than those who ate a meal before school started.
And there is plenty more research around this topic that supports these findings. Studies have demonstrated that “children who eat breakfast show improved cognitive function, attention, and memory.”
Other benefits eating breakfast may have on kids include increased ability to solve mathematical problems and difficult mental tasks, better scores on vocabulary tests, and lower frustration levels.
Claim: Breakfast ‘kick-starts’ your metabolism in the morning, and skipping it makes you eat more later
Another reason why skipping breakfast has a bad rep is because missing the morning meal is associated with weight gain, and eating it is associated with kick-starting your metabolism. But are these associations legitimate? It turns out, there may be some truth, despite the research being a bit mixed.
What does the science say about the importance of breakfast?
One small-scale 2015 study concluded that eating a meal in the morning was linked to a higher after-meal resting metabolic rate (RMR) in participants than when they ate the same meal in the evening. For context, the higher your RMR is, the more calories your body burns when it’s at rest, like when you’re sitting in a chair or lying on the couch, for example.
A large 2021 study looked at data from more than 21,000 subjects and found that abnormal metabolic outcomes were higher among those who didn’t eat breakfast than those who ate the meal consistently. These included higher blood pressure, low-density lipoprotein (or “bad” cholesterol), and blood glucose (sugar) levels. However, the same study notes that more research is needed to confirm the connection.
While the research is a bit of a mixed bag, nutrition experts who work with people every day develop a strong sense of how breakfast can play a role in someone’s life firsthand.
What do experts say about eating breakfast?
“I find people who eat breakfast eat less throughout the day,” said Smith.
While Smith explains that whether or not breakfast actually “revs” your metabolism is a bit of a mystery, she’s found that people are often more energetic after consuming something in the morning.
Aside from metabolic benefits, eating breakfast every morning can set your body up for success in other ways. This may especially be the case for kids.
“Regular breakfast consumption can help establish healthy eating patterns in children,” said Blechman. “And because it’s the first meal of the day, it provides an opportunity for kids to eat a variety of essential nutrients early on, which takes some pressure off the rest of the day,” she added.
Who does breakfast benefit the most?
Eating breakfast may be important if you:
Have Type 2 diabetes: According to a small study, people with Type 2 diabetes who did not eat breakfast had higher blood glucose (sugar) levels compared to those who did. Researchers also linked skipping breakfast with a slower insulin response (insulin is a hormone that helps control blood sugar) and a lower amount of it released.
Are pregnant: If you are pregnant, try to eat breakfast daily. Doing so can help you get essential nutrients to support you and your growing child.
Have a low body weight: In general, increasing your calorie intake may help you gain weight. If you don’t usually eat breakfast, use it as an opportunity to incorporate nutritious yet higher-calorie foods like full-fat yogurt, nuts or nut butter, and avocados.
Are trying to overcome jet lag: Although we’re not sure why, older adults are more likely to experience brain fog, fatigue, and other jet lag symptoms. A recent study, whose findings were recently published in The Washington Post, suggests that eating a hearty breakfast might help your body adjust to a new time zone. While more research is needed, scientists who developed the model say this may be another reason why breakfast is important.
So, should I eat breakfast?
Both experts and existing research indicate that eating breakfast can have positive effects on both your mind and body, no matter what age you are. But, if you don’t have an appetite in the morning, forcing yourself to eat breakfast likely isn’t the best solution. At the end of the day, no meal is superior to the other. Focus on including nutritious foods in your diet. Whether you start consuming them at the beginning of the day or in the middle of the day depends on what works best for you.
What should you have for breakfast?
If you need ideas on what to have for breakfast, both Blechman and Smith have a few go-to's. For example, Smith loves to start her day with a protein-packed, high-fiber meal: a bowl of oatmeal with chia seeds and blueberries.
When it comes to preparing a breakfast menu for kids, Blechman’s top pick is flavorful, nonfat Greek yogurt with berries and a little granola sprinkled on top. Or a slice of whole-grain toast with nut butter and banana slices and a glass of plant-based milk.
Why trust our experts?
References
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Adolphus, K., et al. (2013). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience.
Amenabar, T. (2023). For jet lag, a hearty breakfast in the new time zone may help. The Washington Post.
Bo, S., et al. (2015). Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study. International Journal of Obesity.
Buckner, S.L., et al. (2016). Why don’t more people eat breakfast? A biological perspective. The American Journal of Clinical Nutrition.
Food Research and Action Center. (2016). Breakfast for learning.
Heo, J., et al. (2021). Association between breakfast skipping and metabolic outcomes by sex, age, and work status stratification. Nutrition and Metabolism.
Jakubowicz, D., et al. (2015). Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: A randomized clinical trial. Diabetes Care.
National Academy of Sports Medicine. Resting metabolic rate.
National Institute of Diabetes and Digestive and Kidney Diseases. (2019). Health tips for pregnant women.
Scaglioni, et al. (2018). Factors influencing children’s eating behaviours. Nutrients.
Song, W. O., et al. (2005). Is consumption of breakfast associated with body mass index in US adults? Journal of the American Dietetic Association.
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