20/10/2025
“Do we really need breakfast? 🤔”
Some say, “I skip breakfast and feel fine!”
Once I came across someone saying- “I don’t eat breakfast — I just sip coffee until it’s socially acceptable to have lunch!” ☕😅
In our busy lives, breakfast often becomes the easiest meal to miss.
But what really happens when you skip the day’s first meal?
Let’s look at what science says 👇
🥣 Why Breakfast Matters
After 8–12 hours of overnight fasting, your blood glucose and liver glycogen stores drop. Breakfast literally “breaks the fast” — it restores energy, stabilizes blood sugar, and jump-starts your metabolism for the day ahead.
🧠 Brain & Mood Benefits
Your brain runs almost entirely on glucose. Studies show that eating breakfast improves concentration, memory, and reaction time — especially in children, adolescents, and professionals who need mental focus early in the day. Skipping it can lead to irritability, fatigue, and slower thinking.
💪 Metabolic & Hormonal Balance
A balanced breakfast helps regulate insulin sensitivity and keeps cortisol and appetite hormones in rhythm. People who eat breakfast regularly tend to have better glycemic control, lower LDL cholesterol, and healthier body weight.
❤️ Heart Health Advantage
Large-scale studies (including Harvard and NHANES data) have shown that regularly skipping breakfast is linked with a higher risk of type 2 diabetes, hypertension, and cardiovascular disease — independent of total calorie intake.
🥗 What to Eat for a Healthy Start
Aim for a balanced mix of nutrients, providing about 20–25% of daily energy needs:
• Protein: 0.25–0.3 g/kg body weight (≈20–30 g for most adults)
• Complex carbs: oats, whole grains, fruits, or millets
• Healthy fats: nuts, seeds, avocado, olive oil
• Fiber: ≥5 g per meal
• Hydration: water, herbal tea, or unsweetened coffee
⏱️ How Much to Eat
The right portion depends on your body weight, age, and activity level. A simple rule: enough to feel energized but not sluggish
⚠️ Strictly not recommended to skip breakfast for growing children, pregnant women, diabetics on medication, or those prone to hypoglycemia, mood swings, or fatigue.
✅ The Bottom Line
Breakfast isn’t just another meal — it’s a metabolic signal that tells your body it’s time to get active, think clearly, and burn energy efficiently.
Start your day nourished, not running on empty.
So — what’s on your plate today morning? 🥣
