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Breakfast is really the most important Eat of the day – and leaving it may result in early death.
This is according to a study involving 3,000 UK adults which found that every hour breakfast was lateThe risk of death increased by 10 percent.
Another study of more than 6,500 people, published in the Journal of the American College of Cardiology, also found people who never had breakfast was 75 percent more danger of early death From heart disease.
But these claims may be an “oversimplification of the science,” according to Rob Hobson, a registered nutritionist, who emphasized that skipping breakfast is not inherently dangerous.
“How this affects health depends on your overall diet, lifestyle and personal response. Some people actually find it okay to fast until lunch, while for others skipping breakfast can ruin the day,” Mr Hobson explains. Independent,
So, why is skipping breakfast a potentially unhealthy choice?
lack of key nutrients
Skipping breakfast can mean missing out on important things NutrientsSuch as fiber and protein, which are easy to get from curd, eggs and fruits.
Mr Hobson said large population studies consistently show that breakfast eaters have higher daily intakes of fibre, protein, vitamins and minerals.
“For breakfast, people often eat foods such as oats, fruit, milk or yogurt, eggs and whole-grain toast, which are rich in fibre, calcium, vitamin B and protein,” Mr Hobson said.
If you skip breakfast, it’s important to make sure you include plenty of calcium and protein in your lunch and dinner. It is important for fiber, which is closely linked to better gut health, cholesterol regulation and blood sugar control.
“Skipping it may mean you miss out on nutrients, which can affect appetite control and overall diet quality later in the day. If you prefer to delay your first meal, it’s important to make sure you’re getting enough fiber and protein for the rest of the day,” explains Kim Pearson, a nutritionist specializing in weight loss. Independent,
It won’t help you lose weight
Many people will be tempted to cut calories by skipping breakfast, but nutritionists say it’s not always that simple when it comes to weight loss.
In fact, skipping a morning meal can lead to overcompensation later in the day – often on unhealthy snacks.
“Studies show that people who skip breakfast are more likely to overeat later in the day or make poor food choices in the evening, especially if their motivation is to lose weight. Over time, this pattern can make it harder to control calorie intake and body weight,” Mr Hobson said.
Ms Pearson explains that skipping breakfast is not in line with our biology and the time of day when our digestive system and our hormones are ready to receive food.
“Eating early in the morning and early in the day aligns with a time of peak insulin sensitivity, optimal digestion, and higher natural release of satiety hormones like GLP-1. On the other hand, eating late at night is associated with decreased GLP-1 secretion and higher ghrelin (hunger hormone) levels,” she said.
People who don’t eat breakfast have higher blood pressure
Nutrition experts warn that skipping any meal can alter your blood sugar and blood pressure levels.
Not eating for long periods of time causes blood sugar levels to drop, which can trigger a stress response. The body releases the hormones adrenaline and cortisol to help raise blood sugar levels – these can temporarily increase heart rate and constrict blood vessels, causing blood pressure to rise, Ms Pearson explained.
But it can also have the opposite effect and cause dizziness or fainting for people who suffer from low blood pressure or who are taking blood pressure medication.
“Regular, balanced meals that provide protein, fiber and healthy fats help keep both blood sugar and blood pressure more stable throughout the day,” Ms Pearson said.
Although observational studies have shown that people who regularly skip breakfast have higher blood pressure and an increased risk of heart disease, this does not mean that skipping breakfast directly causes these problems in the long run, Mr Hobson warned.
“It may be that those who skip breakfast have other less healthy lifestyle habits, such as smoking, poor diet quality, or irregular eating habits,” he said.