This article discusses the benefits of breakfast for health, supported by significant research. Do you have a different perspective on breakfast? A surprise awaits you at the end of this article!

The Benefits of Breakfast

In Mediterranean countries, breakfast is considered the most important meal of the day, and numerous studies highlight its advantages. Specifically:

• For children: Breakfast is associated with better cognitive performance, well-being, and quality of life, along with reduced levels of stress and depression. Want to help children build a healthy diet overall? Learn more about "How to Help Children Strengthen Their NQ? (1)".
• For adults: A review of 38 studies showed that breakfast consumption has small positive effects on memory. However, drawing strong conclusions about this beneficial aspect is challenging.
• Weight management: Breakfast consumption is linked to better weight management in adults. Specifically, a systematic review and meta-analysis of 36 cross-sectional and 9 prospective studies (and another meta-analysis) revealed that skipping breakfast increases the risk of being overweight or obese, regardless of age, gender, geographic location, or economic status.
• Satiety and appetite regulation: Breakfast is associated with increased feelings of fullness and better appetite control, helping us feel satisfied from meals and manage hunger.
• Overall diet quality: Breakfast is linked to higher dietary quality, including greater intake of vitamins (e.g., folate, vitamin B12), fiber, minerals (e.g., calcium, potassium, iron), and lower consumption of simple sugars found in juices, chocolates, sweets, sugar, etc.
• Improved food choices: Consuming breakfast that includes more than non-caloric beverages (like water, coffee, tea, or sugar-free sodas) increases the likelihood of consuming fruits, vegetables, whole grains, and dairy products.
• Type 2 diabetes (T2D): A meta-analysis of prospective studies showed that the risk of developing T2D increases by 32% in those who never consume breakfast compared to those who always do. Skipping breakfast one day a week raises the risk of T2D by 6%, while skipping it 4-5 days a week raises the risk by 55%.

Undoubtedly, a quality breakfast is a habit that can enhance the overall level of our diet and health. Want to explore more about breakfast or find ideas to incorporate it into your daily routine? These articles may interest you:

The truth about breakfast

Quick Trios for Breakfast That Keep Us Full for Hours

Ideas for Quick, Easy, and Nutritious Breakfast

A Surprise for You: If, while reading this article, thoughts like "I can’t eat as soon as I wake up," "I’ve never had breakfast in my life," "I don’t like breakfast," or "I feel nauseous eating in the morning" crossed your mind, consider exploring the article "Intermittent Fasting: Should I Follow It to Lose Weight?". This might be the solution you’re looking for in your diet.

References

Adapted from Magdalinou Aikaterini, “Investigation of the Relationship Between Breakfast Consumption, Sleep Quality, and Glycemic Control in Patients with Type 2 Diabetes” [Thesis]. Athens: National and Kapodistrian University of Athens, Faculty of Medicine, Master's Program "Diabetes Mellitus and Obesity"; 2024.