Is breakfast the day’s secret weapon?

Does breakfast still hold the coveted title of the most important meal of the day? From Freud’s nephew to cereal innovations, the breakfast landscape has shifted. With fewer of us toiling in fields or factories, is that morning protein punch or cereal bowl still a necessity?

CREDIT: This is an edited version of an article that originally appeared on The Guardian

Proponents argue that skipping breakfast might steer you into health troubles. Observational studies link breakfast omission to increased risks of cardiovascular disease, diabetes, and stroke across diverse global populations. There’s an added twist: breakfast-skippers often lean towards less nutritious choices throughout the day. The hunger hormone, ghrelin, stays elevated, while the satisfaction hormone, leptin, remains subdued.

Yet, beware of the web of factors at play – those who diligently eat breakfast might be health-conscious in various aspects. But what about the outliers who meticulously care for their health while intentionally skipping breakfast?

Time-Restricted Feeding (TRF)

“Skipping breakfast can be described as a type of ‘time-restricted feeding’ (TRF), where you narrow your eating ‘window’,” explains nutritionist Drew Price. This means only eating during specific hours and fasting at other times. Claims abound about TRF, hinting at improved insulin sensitivity, reduced inflammation markers, and even a healthier gut microbiome. Still, direct evidence from clinical trials remains limited, and several other factors need consideration.

For those contemplating a breakfast-free routine, dietary choices become paramount. Shifting from three meals to two requires meticulous attention to ensure adequate intake of protein, healthy fats, vitamins, minerals, fibre, and other nutrients. Exceptions abound – individuals with a history of eating disorders, specific health conditions, or the very young and elderly should maintain a steady energy intake throughout the day.

Amidst advertising slogans, the crux lies in adopting an eating pattern that aligns with your ability to make consistently healthy choices. Whether it’s a hearty 7 am feast or a robust cup of coffee until 11 am, prioritise what works best for you. And if a bowl of cornflakes serves as your morning ally, embrace it – we could all use a bit of morning assistance.