by Growing up, your parents probably told you ad nauseam that breakfast is the “most important meal of the day.” Well, maybe they were right all along. Studies show that eating a healthy breakfast is associated with higher nutrient intake throughout the day and better overall diet quality. It’s a pity that not everyone has time for breakfast. Also, many people prefer to fast in the morning and have their first meal later in the day. But what happens to your body when you skip breakfast? To find out, we chatted with registered dietitians who share their expert wisdom on the potential health consequences of not breaking your morning fast.
Eating a healthy and balanced breakfast in the morning can do great things for your health. That’s because breakfast is more than a meal; it is a catalyst that kickstarts your metabolism and maintains a healthy body and mind. 2018 Study i Nutrients concluded that breakfast eaters consume less added sugars and more fibre, vitamins and minerals than non-consumers.
So if you miss out on important nutrients by skipping breakfast, what other side effects could be happening without you knowing? Regardless of where you stand on breakfast, it is essential to understand the disadvantages that skipping breakfast can have on your body.
Read on to learn more, and then for breakfast inspiration, check out the 38 High-Protein Breakfasts That Keep You Full.
Your blood sugar may drop.
Without nutrient intake from a healthy, well-balanced breakfast, your blood sugar levels may drop, leaving you tired, irritable, and unable to concentrate. According to a 2019 study, those who skipped breakfast had increased blood sugar levels and poorer blood sugar control.
“Since you’re fasting all night while you’re sleeping, your blood sugar is already naturally dipping [after waking],” says Caroline Young, RD, registered dietitian and owner of Total Self Nutrition. “If you don’t restore it by eating a well-balanced breakfast, your blood sugar will continue to drop throughout the morning. Over time, this can lead to large blood sugar swings and instability, which can as a result of course. with pre-diabetes or diabetes. Research shows that skipping breakfast is linked to an increased risk of type 2 diabetes.”
You may find it difficult to concentrate.
Breakfast delivers essential nutrients that fuel your brain for a focused work day. Avoiding this nutritional foundation can lead to difficulty concentrating and a foggy mental state. A 2017 study noted that participants who skipped or ate an unhealthy breakfast during the day had worse cognitive performance than those who ate a healthy breakfast.
Trista Best, RDregistered dietitian with Balance One Supplements, tells ETNT, “Breakfast provides essential nutrients and energy to the body and brain after a night of fasting. For some people, skipping breakfast can lead to a decrease in cognitive performance, including difficulties with concentration, memory, and problem solving. This can be especially noticeable in the morning when mental demands are high.”
Your metabolism may slow down.
Skipping breakfast when your body is in a state of caloric intake in the morning can have a counterproductive effect on your metabolism. Studies suggest that your body may adjust by slowing its metabolic rate, which can lead to weight gain.
“Regular meals, including breakfast, play a role in maintaining a balanced metabolism,” explains Best. “Skipping breakfast can disrupt this balance, which can affect the body’s ability to efficiently use and store energy.”
Your hunger cues may go haywire.
What may start as a conscious choice to skip your morning meal can trigger intense cravings later in the day, which can lead to overeating and make a balanced approach challenging and careful about keeping food.
“Your body is looking for balance, so skipping breakfast can lead to more cravings or raging later in the day as your body tries to make up for the missing calories,” says Sarah Schlichter, MPH, RDN, a registered dietitian at Bucket List Volg. “a study found that breakfast skippers ate more carbohydrates (including added sugars), total sugars, and total fats than those who ate breakfast.”
Your cortisol levels can increase.
The stress hormone cortisol only responds to emotional stress; it also reacts to the physiological stress caused by skipping meals. According to a systematic review in 2021 i Nutrientsskipping breakfast can raise morning cortisol levels, which can cause increased appetite and poor sleep quality.
“Any type of food restriction, including skipping breakfast, is a form of mental and physical stress,” says Young. “For your nervous system to be regulated, adequate nutrition is necessary. So, when you skip breakfast, your body is more likely to go into a dysregulated state, such as fight or flight, which comes with anxiety, elevated heart rate , and irritability.”
Your energy levels may drop.
Breakfast delivers the fuel your body needs to start its metabolic processes and have the necessary energy for daily activities. When you skip breakfast, your blood sugar levels may plummet, leaving you tired, lethargic, and irritable. According to a 2021 study, skipping breakfast is associated with increased fatigue and reduced sleep quality.
“Since eating is what gives us literal energy (breaking down calories into ATP), additional fatigue, fogginess, headaches, mood swings and poor cognitive performance can continue your overnight fast by not eat breakfast,” says Schlichter.
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