Should You Skip Breakfast? 9 Warning Signs You Need to Start Eating Breakfast

The saying, “Breakfast is the most important meal of the day,” is something we’ve all heard repeatedly. However, if you’re pressed for time, prefer to sleep longer, or just don’t feel hungry, skipping breakfast might be your usual routine. But is this habit harmful? Surprisingly, avoiding breakfast is widespread, with around 25% of Americans skipping it daily. To delve deeper into this trend, we consulted nutrition experts to weigh the benefits and drawbacks of skipping breakfast and identify when it’s time to make it a regular part of your day.

What’s the Purpose of Eating Breakfast?

As the name implies, breakfast ends the overnight fasting period. Its purpose is to replenish your glucose levels, the primary energy source for your body, ensuring optimal physical and mental performance throughout the day.

This first meal of the day is crucial for maintaining a healthy lifestyle. “A nutritious breakfast that leaves you feeling good both physically and mentally can inspire you to continue making healthy choices,” notes Marissa Meshulam, MS, RD, CDN. Additionally, each meal is an opportunity to intake essential nutrients. By having breakfast, you open the door to consuming protein, healthy fats, fiber, and antioxidants, all of which are vital for overall health, as Meshulam highlights.

Why Skipping Breakfast Could Be Beneficial for You

It’s a time-saver.

Preparing and eating breakfast requires time and effort, making skipping it a more convenient option, especially when you’re busy. “Many people skip breakfast because they’re rushing to work, taking care of their children, or simply haven’t stocked up on breakfast items,” explains Maddie Pasquariello, MS, RDN.

It’s convenient and cost-effective.

For individuals facing challenges in accessing affordable, healthy food, breakfast is often the meal they skip—and this is a legitimate and understandable reason, Pasquariello emphasizes. “We must acknowledge the systemic issues behind skipping breakfast; some people skip it not by choice but due to limited access to nutritious options,” she explains.

It’s ideal for early risers who exercise.

If you rise early to exercise, skipping breakfast might align better with your routine and be gentler on your stomach. Generally, this is safe and healthy for most people engaging in a 30- to 60-minute morning workout. However, it’s crucial to eat a balanced meal with protein, complex carbs, and healthy fats within a few hours post-exercise, Pasquariello advises. For example, if you wake at 6 a.m. and work out at 7 a.m., fasting is fine, but eat breakfast afterward. “For intense endurance activities or if you won’t eat for a while after exercising, consider a light, digestible snack like toast, a banana, or oatmeal beforehand,” she recommends. Post-workout snacks or protein shakes are also great options, she adds.

Possible Downsides of Skipping Breakfast

It could aggravate IBS symptoms.

For individuals with irritable bowel syndrome (IBS), skipping breakfast might negatively impact gut health. A nutritious breakfast typically includes high-fiber foods like fruits and whole grains, which promote healthy bowel movements and support beneficial gut bacteria, reducing IBS flare-ups, according to Meshulam.

It might elevate the risk of heart disease.

“Studies indicate that eating breakfast helps regulate hunger and insulin levels throughout the day,” Meshulam explains. On the other hand, skipping breakfast can lead to reduced insulin sensitivity, potentially increasing risk factors for heart disease, such as hypertension, cholesterol issues, and heightened inflammation.

Additionally, breakfast provides an excellent opportunity to consume heart-healthy nutrients like monounsaturated fats, fiber, and antioxidants. Skipping this meal means missing out on these essential nutrients, Meshulam points out.

It boosts hunger levels.

Skipping any meal, especially breakfast after an overnight fast, naturally increases hunger. Food, particularly protein-rich options, reduces ghrelin (the hunger hormone) and boosts satiety hormones like GLP-1, Meshulam explains. Without breakfast, you’re likely to feel hungrier, less energetic, and struggle to concentrate throughout the day.

It could disrupt your blood sugar balance.

Pasquariello highlights that skipping breakfast can cause hypoglycemia, insulin resistance, and appetite irregularities, especially for individuals with blood sugar management issues, such as type 1 or 2 diabetes. Research shows that skipping breakfast elevates blood glucose levels and worsens glycemic control in type 1 diabetics. Additionally, it’s associated with a higher risk of prediabetes, where blood sugar levels are elevated but not yet in the diabetic range.

Signs You Should Start Eating Breakfast

Ultimately, whether to eat breakfast depends on personal preference and what works best for your body. If you currently skip breakfast, watch for these signs that it might be time to incorporate it into your routine, as Pasquariello suggests:

• Afternoon energy crashes
• Moodiness
• Difficulty concentrating
• Frequent headaches
• Strong cravings (especially for carbs)
• Unintentional weight loss
• Overeating later in the day
• Sleep disturbances
• Digestive issues

Additionally, if you’ve developed unhealthy thoughts or behaviors around food, or if you’re relying on caffeine or other substances instead of proper meals, it’s worth reintroducing breakfast into your routine, Pasquariello advises. Consulting a nutritionist can also help you establish healthier eating habits.

“It’s always best to listen to your body and honor your hunger signals,” says Pasquariello. For example, if you had a large dinner and still feel full in the morning, it’s okay to delay eating. However, if you wake up hungry, don’t hesitate to eat breakfast.

Conversely, if you had a big meal the night before but wake up hungry, eat breakfast! Skipping meals to compensate for previous overeating isn’t healthy—it doesn’t align with how appetite, metabolism, or overall health function. You always deserve to eat when you’re hungry. If your body signals it’s ready for breakfast, respond to those cues.

The key is to stay attuned to your body’s signals.

Mindful Tips for Skipping Breakfast

Pasquariello explains that there are various reasons you might skip breakfast, such as having a late dinner, experiencing stress-related appetite loss, or dealing with a medical condition. Alternatively, you might prioritize sleep or other responsibilities over eating.

If you decide against a full breakfast, Pasquariello suggests having a small, protein-rich snack within a few hours of waking up. This can help mitigate the downsides of skipping breakfast.

“Options include a banana with peanut butter, yogurt with berries, half a bagel topped with hummus or nut butter, or a hard-boiled egg with whole-grain toast,” she says. This approach can help you feel better and more energized throughout the day.

Final Verdict: To Eat Breakfast or Not?

Deciding whether to eat breakfast is a personal decision. However, Pasquariello emphasizes that for most individuals, having breakfast is beneficial. “It’s a chance to fuel your body with energy and essential nutrients, meet your daily protein needs, and balance your hormones,” she explains. While occasionally skipping breakfast won’t derail your health, a nutrient-rich breakfast is generally more advantageous, she adds.

If you’re unsure how to begin, experiment with quick and portable breakfast ideas such as smoothies, homemade granola bars, oatmeal, or overnight oats. With some effort and experimentation, you’ll discover a breakfast routine that suits your lifestyle and satisfies your taste buds!