There are many reasons to enjoy a nutritious breakfast every day. Here are some of the benefits.
Starting your day with a balanced breakfast could help you maintain a healthy weight. “Those who eat breakfast tend to be at a healthy weight and are less likely to overeat at other meals,” says Smolen. “If you skip breakfast or lunch, you’re more likely to overdo it at dinner time and possibly include a (less nutritious) nighttime snack,” agrees Ehsani.
A review of 45 observational studies found an association between skipping breakfast and a higher risk of being overweight or obese. Eating breakfast can help boost your metabolism and increase the number of calories burned throughout the day.
Eating breakfast may be linked to better overall diet quality. According to a 2018 study of children, those who did not eat breakfast regularly had lower overall dietary quality and lower intake of important nutrients like fiber, iron, folate, and calcium. Children who ate breakfast ate more whole grains, fruits and dairy products, as well as fewer empty calories each day.
Blood sugar control
According to Smolen, eating breakfast could help stabilize blood sugar levels during the day. In a 2016 study, researchers concluded that eating breakfast could improve blood sugar and insulin responses throughout the day, which could lead to better blood sugar control. However, they also note that the foods you choose can make a difference, as eating habits high in readily available carbohydrates might actually be associated with an increased risk of type 2 diabetes. For this reason, the study suggests replacing These carbohydrates are partially obtained from foods such as whole grains and cereal fibers, unsaturated fatty acids and proteins.
Making time for your morning meal could help keep your heart healthy and strong. According to Ehsani, not only do people who eat breakfast tend to consume greater amounts of important nutrients like fiber and calcium, but they may also be at lower risk of developing chronic conditions like heart disease.
In fact, a 2018 review notes that current research supports the link between breakfast and reduced cardiometabolic risk factors. Another review of studies of nearly 200,000 adults found that those who regularly skipped breakfast were 21% more likely to suffer or die from cardiovascular disease (such as heart failure or stroke cerebral) than those who ate breakfast every day.
If you have an important meeting or exam in the morning, make sure you eat a healthy breakfast before rushing out the door. A healthy breakfast can “give your body plenty of energy to get through a busy morning” while improving mental performance and focus, notes Ehsani.
According to a 2016 study, a breakfast rich in protein and carbohydrates could have a positive impact on tasks requiring attention, memory and executive functions (a set of mental skills such as planning and mastering self) in children and adolescents. However, further research is needed. Not only that, but another 2022 study of older adults found an association between skipping breakfast and a higher risk of cognitive decline later in life.