The Benefits of Breakfast
Ok, I'm biased here. I love breakfast! The term breakfast can be broken down to simply breaking the fast from the night before, but many people skip this meal altogether. There's a number of reasons people skip breakfast which I can totally understand; not being hungry, not having enough time or weight concerns.
Whilst studies have shown that skipping breakfast can aid in moderate weight loss, which makes sense as an entire meal of the day is skipped, there are also some poor health outcomes that skipping breakfast has been linked to. Studies have noted that those who skip breakfast are more likely to have high LDL cholesterol - they type of cholesterol we need to have less of - even if participants were losing weight.
There's also an increased risk of metabolic syndrome and it's components; abdominal obesity, high blood pressure, high cholesterol and high blood sugar. A combination of all of these is extremely detrimental on health outcomes, so please speak to your healthcare professional (for example your GP) if you need advice on managing these conditions.
Whilst not a direct cause, there is also a correlation between skipping breakfast and higher rates of stress, depression and psychological distress. This highlights the importance of breakfast not only on your physical health, but your mental health too.
This isn't just something which affects adults either. There is a significantly higher rate of overweight and obesity in children and adolescents which skip breakfast too, along with concerns for their concentration and energy levels during school.
If you’re not used to eating breakfast or need some inspiration, here are some balanced breakfast ideas:
Flavour focussed: try Greek yoghurt with granola and fruit, an omelette with veggies and wholemeal toast or porridge with seasonal fruit.
For the vegans: swap out eggs for scrambled tofu and tomatoes on toast, or try a dairy free yoghurt with granola and berries.
For those low on time: overnight oats and wholegrain breakfast cereals will be great for you, just be mindful of added sugar.
Remember if appetite is an issue for you, choose something you enjoy the flavours of and would look forward to. Food should be enjoyed!
References:
Wang, K., Niu, Y., Lu, Z., Duo, B., Effah, C.Y. and Guan, L., 2023. The effect of breakfast on childhood obesity: A systematic review and meta-analysis. Frontiers in nutrition, 10, p.1222536.
Bonnet, J.P., Cardel, M.I., Cellini, J., Hu, F.B. and Guasch‐Ferré, M., 2020. Breakfast skipping, body composition, and cardiometabolic risk: a systematic review and meta‐analysis of randomized trials. Obesity, 28(6), pp.1098-1109.
Zahedi, H., Djalalinia, S., Sadeghi, O., Zare Garizi, F., Asayesh, H., Payab, M., Zarei, M. and Qorbani, M., 2022. Breakfast consumption and mental health: a systematic review and meta-analysis of observational studies. Nutritional Neuroscience, 25(6), pp.1250-1264.
Yang, B., Lian, L., Xing, K., Cen, Y., Zhao, Y. and Zhang, Y., 2025. Association of skipping breakfast with metabolic syndrome and its components: a systematic review and meta-analysis of observational studies. Nutrients, 17(19), p.3155.
Santos, H.O. and Tinsley, G.M., 2024. Is breakfast consumption detrimental, unnecessary, or an opportunity for health promotion? A review of cardiometabolic outcomes and functional food choices. Diabetes/Metabolism Research and Reviews, 40(2), p.e3684.
Kadir, D.H., Saleem, M.F., Galali, Y., Khudr, A.M., Balaky, H.H., Hassanzadeh, H. and Ghanbarzadeh, B., 2024. Assessing prevalence, factors and health consequences and academic performance of undergraduate students with breakfast skipping during COVID-19 using statistical modeling: a cross-sectional study. Eating and Weight Disorders-Studies on Anorexia, Bulimia and Obesity, 29(1), p.52.