The breakfast is often described as the most important meal of the day, but the omission of the morning meal is really detrimental to health? Newer research shows that this may not be as bad as many of us believe.
‘The true meaning of the word “Breakfast” is “Break the Fast” ie “Break Fasting” And it is essentially the first meal of the day after a prolonged non -eating of food at night.
Although a recent 30,000 adult study found that 15% regularly skip their breakfast meal, many still believe it is the most important meal of the day.
It is the truth that breakfast provides the body with important nutrients to begin the day with energy and nourishment. Many also believe that it can promote weight loss, “says Eumenes P. Karafyllidis BSC (Hons), MSc, NYSCDN, Clinical Dietitian – Nutritionist, Dietetic Director of Metropolitan General and continues to explain the value of the breakfast.
But is breakfast the most important meal of the day?
As with most issues in the diet, The answer is complicated.
While some research shows that the omission of breakfast is not harmful, other surveys indicate the opposite. Eating regular meals and snacks, including breakfast, gives more opportunities during the day to give the body the energy and nutrients it needs to work optimally.
However, since a person can receive the nutrients they need during other meals, breakfast may not be the most critical meal of the day.
But what does science say?
In favor of the morning
Most of the claims claims claimed are mainly derived from observation studies, which cannot prove the cause and outcome.
For example, a systematic review of 2021 (Zhi-Hui Li et al., 2021) from 14 observation studies found that those who eat breakfast seven times a week have a reduced risk for:
- heart disease
- diabetes
- obesity
- high blood pressure
- heart attack
- abdominal obesity
- death associated with cardiovascular
- increased cholesterol ldl
Again, this particular group of studies can only indicate that those who eat breakfast is more likely to have a reduced risk for cardiovascular and metabolic diseases mentioned above. Cannot prove that breakfast is the cause.
However, one data analysis For more than 30,000 Americans, it shows that people who skip breakfast may not receive significant and beneficial nutrients.
The most common nutrients that those who missed breakfast were deprived are:
- folic acid
- calcium
- iron
- vitamin A
- Vitamins B1, B2, B3
- vitamin c
- Vitamin D
In addition, a randomized control test published in 2017 (Jakubowicz D et al., 2017)which included 18 participants with type 2 diabetes and 18 healthy participants, found that the omission of the breakfast caused circadian rhythms in both groups. Also, those who missed breakfast showed greater increases in blood glucose levels after eating.
Hurrying breakfast causes weight gain?
Although many people report an increased feeling of saturation after their day with breakfast, studies show that those who skip or consume breakfast end up both with almost the same total daily calorie intake.
Another randomized test test (Dhurandhar et al., 2014), which took place in 4 months tried the effectiveness of a recommendation for consumption or failure to lose weight in 309 adults overweight or obese trying to lose weight. At the end of the study, the researchers concluded that eating breakfast had no significant effect on weight loss compared to non -breakfast consumption.
On the other hand, according to a 2019 review (Sievert Et.al, 2019), which included 13 randomized control tests, it appeared that the addition of the morning meal may not be a good weight loss strategy. The researchers also added that attention should be paid when recommended breakfast for weight loss, as it can actually have the opposite effect. However, it is important to note that this revision had restrictions. The types of foods consumed were not included and the studies did not last long. In addition, the researchers mentioned the need for additional studies to determine the long -term effects of breakfast omission.
At present, there is no strong evidence that breakfast intake is linked to weight gain.
After all, what’s going on?
“Although research shows that breakfast may not be the most important meal of the day, it is still critical. It can help you feed your body with all the necessary nutrients you need. If you choose not to eat breakfast, there is no reason to feel guilty and there is not many indications that it can adversely affect your health. What is important is to eat in the way that works best for you, ensuring that your nutrient needs are met during your other meals, ”concludes Mr. Karafyllidis.