Should You Be Eating Breakfast in the Morning?

Esha Brar

       In our society today, especially because of the busy lives that we live, there is a huge debate and circulation about whether eating breakfast in the morning is actually beneficial or not. A study was conducted to determine whether breakfast was actually the most important meal of the day, conducted by BMJ. Cordialis Msora- Kasago, who is a registered dietitian and spokesperson for the Academy of Nutrition and Diabetes spoke about the fact that breakfast was extremely important for being able to enter proteins, fats, and calcium into your diet, which is extremely important. However, many chose not to eat breakfast in the attempts to lose weight, with Matt Matson, a neurologist at the John Hopkins Medical School saying that those who want to lose weight should strive to have 16 hours free of calories. Although many believe that your body gets adapted and smaller after not eating breakfast, many of these facts are not necessarily true or accurate. 

       A BMJ review was able to conduct a study on this matter by analyzing 13 studies, which postulated that having breakfast is likely not a good solution for desiring weight loss. Actually, the study found that having a great deal of calories for breakfast at one time will lead to you being able to lose the weight faster, as opposed to eating more little amounts throughout the day, and that this could also decrease the risk of type 2 diabetes and cardiovascular diseases. This is due to the fact that when we eat calories earlier in the day, this is actually more in sync with our natural circadian rhythm, which actually has a huge role in the metabolism and decrease of weight gain among individuals, instead of eating much more calories in the day. Breakfast skipping can also be greatly associated with the increased risk of weight gain. Through the study, they found that those participants who had a big breakfast rather than a larger dinner had actually 2.5 times greater calorie-burning benefits after they swapped their meal pattern around, as well as their blood sugar, and insulin levels also decreasing.  They also will likely have better cardiovascular health, and less of a risk of type 2 diabetes, however, this does not necessarily mean that those who eat breakfast will have no chance of developing type two diabetes. 

         Sometimes it can be beneficial to participate in fasting, such as having a 12 hour period without eating and then eating at a earlier time in the morning, more in sync with your circadian rhythms, so you may avoid the trap of nighttime snacking. Regarding exercise, for some individuals, it can be beneficial to exercise on an empty stomach in that they burn more fat, however, some may feel dizzy, weak or unstable if they do not eat, and many dentists recommend that individuals eat a small snack or perhaps a smoothie before a workout, just so their performance doesn’t necessarily suffer. 

        Msora-Kasago said that a health breakfast can range anywhere from something with whole grains, healthy fats, fruits or vegetables, or calcium rich foods. One of the recommended breakfast foods is a veggie egg scramble with cheese and avocado on toast, perhaps hummus on a bagel, tomatoes and cucumbers and low fat milk, or even oatmeal, and berries. Msora-Kasago also recommended starting with even a small portion, just so that the body can get used to eating something in order to function. If you don’t feel hungry in the morning, this is likely because you ate too much of a big dinner, so perhaps start cutting down those proportions. Although having breakfast is certainly a personal preference, it is also extremely important to tend to your body’s needs, and warning signs, and to make sure you are eating healthy amounts of food for all your meals.