We have heard this phrase repeated since childhood: breakfast is the most important meal of the day. At the same time, opposing views are becoming increasingly widespread; for example, proponents of intermittent fasting claim that skipping breakfast does no harm, and some studies do seem to confirm this.
Which side comes out on top? And why is there so much conflicting information surrounding breakfast in the first place—from orange juice to whether you should drink coffee immediately after waking up?
(Could your breakfast be Estonia’s best? — FitQ and Stebby are looking for Estonia’s best breakfast; you can find information on how to enter at the end of the article.)
I took a closer look at the topic because a whole host of opinions have accumulated around breakfast that sound plausible but are not always true.
Where does the claim that breakfast is “the most important meal” actually come from?
Observational studies have repeatedly shown that people who eat breakfast tend to have a lower body mass index and a more varied diet than those who do not. The problem is that an observational study cannot show whether the lower body weight is specifically the result of eating breakfast. Breakfast eaters may also differ from breakfast skippers in other habits, such as physical activity or daily routine.
When researchers have studied the effects of breakfast in randomized controlled trials, the results have been less conclusive. A systematic review and meta-analysis published in 2019, which brought together 13 randomized trials, found no clear evidence that eating breakfast in itself promotes weight loss. In the studies, breakfast eaters’ average daily energy intake was actually higher (Sievert et al., 2019).
The short answer: breakfast is not magic that will make you lose weight on its own. When eating breakfast, it is worth considering what your first meal consists of and how it affects the way you feel throughout the rest of the day.
Why does your body behave differently in the morning?
The body has an internal biological clock that regulates metabolism and the function of the digestive organs, among other things. The 2017 Nobel Prize in Physiology or Medicine was awarded to Jeffrey Hall, Michael Rosbash, and Michael Young for their discoveries of the molecular mechanisms governing this rhythm.
In one controlled study, people ate the same food in the morning and evening. Their blood sugar rose more after the evening meal than after the morning meal (Morris et al., 2015). This shows that the time of day can affect how the body responds to food. However, the study does not show that breakfast must be eaten immediately after waking up or that skipping it is harmful to everyone.
The Most Persistent Myths About Breakfast
“Coffee Right After Waking Up Just Makes Sense”
During roughly the first half hour after waking, cortisol levels rise. This is known as the cortisol awakening response (cortisol awakening response), and it is a completely normal process (Clow et al., 2010).
Caffeine can temporarily raise cortisol levels, although the effect is usually smaller in habitual coffee drinkers. This has led to the recommendation to wait 45 or even 90 minutes after waking before having coffee. However, research does not show that drinking coffee during the morning rise in cortisol harms the stomach or that waiting for a specific amount of time is necessary. There is not enough evidence to support such a general rule. If drinking coffee on an empty stomach gives you heartburn or discomfort, you can try having it with breakfast and see whether you feel any different.
Does this mean that morning coffee is harmful to everyone? No. If you drink it right after waking up and feel fine, there is no need to change your habit based on the clock alone.
“If you don’t eat as soon as you wake up, your body will start breaking down muscle”
This myth persists in gym circles. Muscle protein synthesis and breakdown occur continuously in the body. Delaying breakfast by an hour or two after an overnight fast does not in itself mean losing muscle mass. Adequate food intake, protein intake, and strength training over the longer term matter more for maintaining muscle mass.
“Surely a glass of orange juice is a healthy part of breakfast”
A glass of orange juice contains a considerable amount of sugar and less fiber than a whole orange. It is also easier to drink a larger quantity of juice quickly. However, this does not mean that a glass of juice will cause everyone’s blood sugar to spike sharply and then crash.
Whole fruit is generally the more nutritious choice because you get the pulp and fiber along with the juice. However, if you sometimes enjoy having juice with breakfast, there is no need to consider it harmful to your health. What matters is the amount and the breakfast as a whole.
“Sweetened cereal is a quick and healthy option”
The nutritional content of cereals can vary greatly. Some are high in sugar and low in fiber, while others contain more whole grains and fiber. Therefore, you cannot judge how suitable they are for breakfast based solely on the word “cereal” or a health claim on the front of the package.
The problem is not that cereal itself is bad. Always check the sugar, fiber, and protein content on the package, and also consider what you eat with the cereal. The same bowlful can make for quite a different breakfast depending on whether you add yogurt and berries, for example, or eat the cereal on its own.
“A fat-free breakfast is always a better choice”
The fat-free craze of the 1990s and 2000s left behind the belief that fat at breakfast is somehow automatically harmful. In reality, there is no need to avoid egg yolks, avocados, or nuts solely because of their fat content. Together with other nutrients, fat affects how quickly food leaves the stomach and how filling a meal is.
Fat-free yogurt can be a perfectly good choice, especially if it contains enough protein and little added sugar. At the same time, a higher fat content does not automatically make yogurt bad. When standing in front of the store shelf, it is worth looking at the sugar content as well as the fat percentage and choosing a product that you enjoy and that complements the rest of your breakfast.
“Protein is only needed at dinner”
Muscle protein synthesis is the process by which the body builds and maintains muscle tissue. In one small study, muscle protein synthesis over 24 hours was higher when the same daily amount of protein was distributed more evenly across meals rather than saving most of it for the evening (Mamerow et al., 2014).
This does not mean that you have to eat a specific number of grams of protein immediately after waking up. If your breakfast currently contains very little protein, adding an egg, cottage cheese, or yogurt, for example, can be a simple way to distribute your daily protein intake more evenly. What matters most, however, is whether you get enough protein over the course of the day.
“Eggs are a risky choice because of cholesterol”
This is one of the oldest nutrition myths and has been repeatedly reassessed in recent decades. The effect of dietary cholesterol on blood cholesterol levels is not the same for everyone, and the rest of the diet also matters. Therefore, it cannot be said that eggs are dangerous for everyone, but neither can it be said that the amount consumed never matters.
Eggs are highly nutritious: two eggs provide approximately 12–14 grams of protein and contain choline, among other nutrients. For most people, they can be part of a varied breakfast.
“Skipping breakfast slows down your metabolism”
This is one of the most common reasons why people force themselves to eat even when they are not hungry. In reality, skipping a few meals does not cause the body to switch its metabolism into “energy-saving mode.” In one controlled study, skipping breakfast did not reduce total daily energy expenditure.
However, it is worth paying attention to what happens with your eating afterward. Some people eat more later if they skip breakfast, while others do not. Breakfast can therefore be a very beneficial habit for one person without being mandatory for everyone.
Does breakfast also affect lunch?
It can. This is known as the “second-meal effect”: in some studies, the composition of the first meal has affected the blood glucose response after the next meal as well. However, the effect cannot be attributed to a single component, such as soluble fibre. It depends on what was eaten and the conditions under which the effect was measured (Liljeberg et al., 1999).
Thus, breakfast does not determine your metabolism for the entire rest of the day, but it can affect how you feel and certain metabolic markers even after eating.
What do your gut bacteria get from your food?
Your digestive tract is estimated to contain roughly as many bacterial cells as there are human cells in your body—approximately tens of trillions (Sender et al., 2016). These bacteria are not passive passengers: they help break down food components and produce substances that can affect the function of the gut and immune system, among other things.
Many gut bacteria feed on certain types of fibre and other undigested carbohydrates. These are found in foods such as oats and legumes. Chia seeds and flaxseeds are also sources of fibre.
Oats, whole-grain bread, fruit and berries are easy ways to add fibre to breakfast. Fibre supports digestion and helps you reach the recommended intake over the course of the day. You do not have to eat it specifically in the morning, but if breakfast is already part of your routine, it is a good opportunity to do so.
How to put together a sensible breakfast?
You can do this by adopting a few simple habits:
Drink something if you are thirsty. A glass of water is a simple choice, but it does not have to be the first mandatory step of your day.
Pay attention to how coffee affects you. If drinking coffee on an empty stomach causes discomfort, try having it with food. There is no need to wait a specific amount of time after waking up.
Choose minimally processed foods more often. Whole fruit and whole-grain oats provide fibre, for example, while eggs and dairy products can provide protein.
Add protein to your breakfast. Especially if most of your daily protein intake currently comes in the evening.
Do not be afraid of moderate amounts of fat. Nuts, seeds, avocado or eggs can all be perfectly good additions to breakfast.
Should you change your breakfast?
If your morning usually consists of coffee and something sweet, and you find yourself getting hungry again quickly while on the go, you could try adding protein and fiber to your meal. If coffee causes discomfort, try drinking it with food. If you already eat in a way that makes you feel good and get enough food throughout the day, there is no reason to change anything drastically. Breakfast is neither a punishment nor a miracle cure, but simply one part of your daily rhythm.
This article is not a substitute for personalized nutritional guidance or medical advice.
Did the story stick with you? Before moving on to the review questions—if you want to truly put your breakfast in the spotlight, FitQ and Stebby are looking for Estonia’s best breakfast.
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