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. The unfortunate news, however, is that not everyone has time for breakfast. In addition, many people prefer to fast in the morning and eat their first meal later in the day. But what happens to your body when you skip breakfast? To find out, we talked to registered dietitians who share their expert knowledge on the potential health consequences of not breaking your fast in the morning.
Eating a healthy, 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 kicks off your metabolism and nourishes a healthy body and mind. A 2018 study Nutrients concluded that those who eat breakfast consume less added sugars and more fiber, vitamins and minerals than non-consumers.
So if skipping breakfast is making you miss out on important nutrients, what other side effects could be happening without you even knowing? Regardless of where you stand on breakfast, it’s essential to understand the potential harms of skipping breakfast to your body.
Read on to learn more, then check out these 38 protein-packed breakfasts that will keep you full for some breakfast inspiration.
Your blood sugar level may drop.
Without consuming nutrients from a healthy, balanced breakfast, your blood sugar levels can drop, leaving you tired, irritable and unable to concentrate. According to a 2019 study, those who skipped breakfast experienced increased blood sugar levels and poorer blood sugar control.
“Because you’re fasting all night while you sleep, your blood sugar levels naturally drop [after waking],” say Caroline Young, RD, a registered dietitian and owner of Whole Self Nutrition. “If you don’t bring it back up by eating a well-balanced breakfast, your blood sugar levels will continue to drop throughout the morning. Over time, this can lead to wide swings in blood sugar levels and instability, which of course can lead to prediabetes or diabetes. Research shows that skipping breakfast is linked to an increased risk of type 2 diabetes.”
You may have difficulty concentrating.
Breakfast provides essential nutrients that fuel your brain for a day of focused work. Skipping this nutritional staple can lead to concentration problems and a foggy mental state. A 2017 study found that participants who skipped or ate an unhealthy breakfast had worse cognitive performance throughout the day than healthy breakfast eaters.
Trista Best, RDa registered dietitian at Balance One Supplements, tells ETNT: “Breakfast provides the body and brain with essential nutrients and energy after an overnight fast. For some people, skipping breakfast can lead to decreased cognitive performance, including problems 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 conditioned to consume calories in the morning can have a counterproductive effect on your metabolism. Research shows that your body can adapt by slowing down its metabolism, potentially leading to weight gain.
“Regular meals, including breakfast, play a role in maintaining a balanced metabolism,” Best explains. “Skipping breakfast can disrupt this balance, potentially affecting the body’s ability to efficiently use and store energy.”
Your hunger signals can get confused.
What may start as a conscious choice to forego your morning meal can trigger intense cravings later in the day, leading to potential overeating and making it challenging to maintain a balanced and mindful approach to food.
“Your body is looking for balance, so skipping breakfast can lead to more cravings or binges later in the day as your body tries to make up for missing calories,” says Sarah Schlichter, MPH, RDN, a registered dietitian at Bucket List Tummy. “One study found that breakfast eaters consumed more carbohydrates (including added sugars), total sugars and total fats than those who ate breakfast.”
Your cortisol level may rise.
The stress hormone cortisol not only responds to emotional stress; it also responds to the physiological stress caused by skipping meals. According to a 2021 systematic review in NutrientsSkipping breakfast can increase cortisol levels in the morning, potentially leading to increased appetite and poor sleep quality.
“Any form of food restriction, including skipping breakfast, is a form of mental and physical stress,” says Young. “In order to regulate your nervous system, it needs adequate nutrition. So if you skip breakfast, your body is more likely to enter a dysregulated state, such as fight or flight, which is accompanied by anxiety, increased heart rate, and irritability .”
Your energy level may drop.
Breakfast provides the fuel your body needs to kick-start metabolic processes and have the necessary energy for daily activities. Skipping breakfast can cause your blood sugar levels to drop, making you tired, lethargic and irritable. According to a 2021 study, skipping breakfast is linked to increased fatigue and decreased sleep quality.
“Since food literally gives us energy (calories are broken down into ATP), continuing your overnight fast by not eating breakfast can lead to additional fatigue, fogginess, headaches, mood swings, and poor cognitive performance,” says Schlichter .
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