Breakfast is more than just a meal; it provides the foundation for a healthy day. Following an overnight fast, the body requires sustenance to restart metabolism, improve brain function, and maintain energy levels. Skipping this vital breakfast can lead to sluggishness, increased cravings, and long-term health problems like insulin resistance and weight gain. Here’s all you need to know about the power of breakfast and why it is considered the most important meal of the day.
Importance of breakfast
Breakfast literally means “to break the fast.” It is the first meal of the day after a stretch of not eating overnight. It is essential for preserving general health, increasing energy levels, and improving daily performance. Breakfast earned its title as the most important meal of the day back in the 1960s after American nutritionist Adelle Davis suggested that to keep fit, one should “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
Breakfast is often called the most important meal of the day to provide energy to do the day-to-day work, but different experts have different opinions on whether breakfast is really essential.
Here’s what the studies say
A systematic review in 2021 of 14 observational studies found that those who eat breakfast seven times per week have a reduced risk for cardiovascular diseases and other metabolic conditions. One randomized control trial published in 2017 that included 18 participants with type 2 diabetes and 18 healthy participants found that skipping breakfast caused disrupted circadian rhythms. Those who skipped breakfast also experienced larger spikes in blood glucose levels after eating. The authors of the study thus suggested that eating breakfast is vital for keeping our internal clock running on time.
What does a healthy breakfast plate look like?
Accordign to Simrat Kathuria, head dietitian, CEO, The Diet Xperts, “A well-balanced breakfast should contain a variety of macronutrients, including protein, fiber, and healthy fats to offer long-lasting energy and minimize midmorning collapses. Whole grains, nuts, fruits, dairy, and plant-based protein sources all help to control blood sugar and digestion. According to an MDPI Nutrients study, those who have a nutrient-rich breakfast on a daily basis are more likely to maintain a healthy weight, have improved cognitive function, and have a lower risk of chronic diseases.”
The growing popularity of functional meals such as protein-packed smoothies, overnight oats, and probiotic yogurts is encouraging. More people are addressing gut health, immunity, and long-term vitality, increasing demand for mindful eating practices.
Breakfast is essential for weight management, enhanced concentration, and overall health. Encouraging customers to eat nutritious, nutrient-dense foods can improve their health and daily productivity, making breakfast the most essential meal of the day.
The role of meal timing
According to Dr. Narendra Shetty, chief wellness officer, Kshemavana, SDM Institute of Naturopathy and Yogic Sciences, “The human body’s eating patterns are usually influenced by various factors, including daylight exposure and biological rhythms, also known as circadian rhythm. While common people think eating habits depend usually on the sleep-wake cycle, research says the body’s internal clock, which is the circadian rhythm, plays a very important role. Ideally, breakfast should be consumed between two hours of waking up. Why? Because it allows the body to replenish glucose levels and activate digestion. Maintaining proper meal timing is very much required to help normalize metabolism, improve digestion, and maintain energy levels throughout the day.”
Some skip breakfast due to personal preferences or busy schedules, which shouldn’t have been that way, while others rely on it for energy and overall well-being. The confusion arises because different studies define breakfast differently. To properly understand its impact on health, clear and detailed reports are necessary
