September is Better Breakfast Month, encouraging people to “brush up on their breakfast skills,” prioritizing this day’s first meal. Of course, consuming a balanced, nourishing breakfast can be a challenge for many individuals because of busy schedules, lack of motivation, or early school drop-offs. However, use this month as a reminder of the importance of fitting in a nutrient-packed, well-balanced breakfast. Here are five things you should know about this meal.
Truth: Breakfast is the most important meal of the day
Your parents were right when they told you breakfast is the “most important meal of the day.” Eating breakfast can not only aid in a slew of beneficial health outcomes, including a decreased risk of hypertension, disease, and diabetes and reduced LDL, or “bad” cholesterol, but it also sets the nutritional precedent for your whole day. Even the American Heart Association has touted the importance of eating breakfast for overall heart health.
Eating a healthy breakfast can also hold off a mid-morning energy crash. When we awaken, we naturally have lower blood sugar levels because of the overnight “fasting” period (where the word breakfast, or breaking your fast, originates). If you skip over breakfast, jumping headfirst into the day, you run the risk of experiencing fatigue and brain fog. The brain runs on glucose — also known as carbohydrates — and you need adequate levels to perform optimally at each task, whether in the gym or at work.
However, not any breakfast will do. Research shows opting for a high-quality breakfast — one that is made of nutrient-dense foods — results in better outcomes for your health, including lower stress levels, vs. those who ate poor-quality breakfast (donut eaters beware!).
Coffee doesn’t count as breakfast
Many of us have experienced those crazy busy mornings during which we convince ourselves a giant cup of coffee is all we need to kickstart our day. Although it’s tempting to skip breakfast, particularly when we’re in a hurry, believing coffee on its own will fuel us through hectic schedules.
But coffee isn’t a full meal. Although it may temporarily boost alertness and serve as a ritual of comfort for many, it doesn’t contain the essential nutrients our bodies require to function optimally, possibly leading to energy level crashes later in the day. Insufficient nutrition can impair your cognitive function and make it difficult to concentrate, affecting your decision-making ability. A lack of balanced meals could also contribute to an increase in mood swings and irritability, along with a heightened risk of overeating later on.
To maintain optimal performance and sustained energy, it’s crucial to incorporate a nutritious breakfast that includes healthy fats, proteins, and carbohydrates. And! You can enjoy a cup of joe on the side.
A variety of important nutrients comprise a healthy breakfast
Not all breakfast foods are equally created. If you glance at the grocery store shelves, you’ll see how many sugar-packed cereals, granola products, and baked goods are explicitly marketed toward breakfast time. While consuming these products every now and then won’t destroy your health goals, it remains a good rule of thumb to remember that the healthiest breakfast contains the following nutrients: complex carbohydrates, plenty of protein, healthy fats, and fiber.
Protein plays a key role in promoting satiety—the feeling of being satisfied and full. Feeling satiated may help support weight maintenance as it decreases the chances of overeating once the brain relays the message that the stomach is full.
Fiber is another crucial nutrient to include in your breakfast meal. It works in similar ways, promoting the feeling of satiety while also possibly reducing the markers of several different health outcomes, including obesity, certain types of cancers, cardiovascular disease, and type 2 diabetes.
Healthy fats, like avocado and nuts, may help reduce “bad” cholesterol levels and could aid mental health outcomes for individuals suffering from anxiety and depression. They also have an added satiety benefit.
Finally, complex carbohydrates are a crucial component of any healthy breakfast. Complex carbohydrates — think whole grains and fruits—usually contain additional fiber per serving, and these fibers can help manage blood sugar levels while also keeping you satiated for longer.
You don’t need to eat classic breakfast foods
While traditional breakfast foods like pancakes, eggs, and bacon are popular, no set rule dictates that they must be consumed at the beginning of the day. Many individuals embrace alternative options that align with their lifestyles or dietary preferences. For example, a smoothie packed with greens and fruits can provide a nutrient-rich, refreshing start. Instead, a hearty salad or dinner leftovers can also make for satisfying morning meals.
Ultimately, breakfast should focus on what best fuels your body with essential nutrients, what brings you joy, and what you are comfortable eating, regardless of customary norms.
Eating breakfast may help to support weight management — or not
We know consuming a quality breakfast can support particular aspects of our health. However, what about weight management?
A published evaluation of 13 studies in the British Medical Journal showed that eating breakfast may not affect weight loss and, in some instances, may lead to a slight gain in weight. Results demonstrated that groups who ate breakfast gained 1.2 pounds when compared with those who didn’t consume breakfast and consumed an average of around 260 additional calories daily.
Although 1.2 pounds isn’t a substantial amount of weight, it does highlight that simply consuming breakfast may not be a guaranteed way to lose weight.
However, that doesn’t mean you should necessarily skip it. Researchers in the study found that not eating breakfast regularly could have other significant effects beyond weight loss, like improved attentiveness and concentration in childhood. Additional research shows specific breakfast choices can support weight loss, like eggs, which are high-protein choices. Thus, what we eat at breakfast may be more important than whether we eat breakfast.
