Start Strong: Why Breakfast Is Still the Most Important Meal of the Day

A major new study published in The American Journal of Clinical Nutrition adds to the growing body of evidence supporting the importance of breakfast—this time with one of the largest long-term datasets of its kind.

The study, led by Jigeer et al. (2024), followed nearly 50,000 Chinese adults over a four-year period and found that skipping breakfast was consistently linked to greater weight gain and increases in waist circumference—even when overall calorie intake and diet quality were comparable to those who ate breakfast regularly [1]. Participants who regularly skipped breakfast gained an average of 0.53 kg more body weight and 0.41 cm more waist circumference per year than consistent breakfast eaters. The association remained strong even after adjusting for lifestyle factors such as physical activity, sleep, and smoking.

Weight Isn’t the Only Factor at Risk

This research strengthens previous findings that skipping breakfast doesn’t just affect appetite—it may also compromise glucose control. In an earlier controlled chamber study, participants who skipped breakfast experienced higher 24-hour average blood glucose levels, despite having the same energy expenditure as those who ate in the morning [2]. This suggests breakfast may play a key role in stabilizing blood sugar and energy levels throughout the day.

Nutrient Density: Breakfast Sets the Tone

Nutritional research from the International Breakfast Research Initiative further supports breakfast’s foundational role in daily health. Analyzing dietary intake across six countries, the initiative found that breakfast consistently contributes a disproportionately high share of fiber, iron, calcium, potassium, and key vitamins—nutrients often underconsumed in modern diets [3]. Skipping breakfast can therefore create a ripple effect of nutritional gaps.

Even Industry Is Responding

With cereal sales declining, major brands like General Mills and WK Kellogg are reformulating their products to meet growing consumer demand for healthier options. New launches focus on higher fiber, more protein, less sugar, and added functional ingredients like probiotics, reflecting an industry-wide shift back toward making breakfast a meaningful meal again [4].

It’s Not Metabolic Magic—But It’s a Smart Strategy

While the old myth that “breakfast boosts metabolism” has been largely debunked, experts still emphasize that a balanced breakfast can prevent mid-morning energy crashes and help regulate overall appetite. Skipping it may not crash your metabolism, but it can throw off your blood sugar rhythm and increase the likelihood of overeating later in the day [5].

How to Make Breakfast Work for You

You don’t need a picture-perfect meal to reap the benefits. Experts recommend:

• Balance your macros: Include fiber (e.g., oats, fruit), protein (e.g., tofu, soy milk, nut butter), and healthy fats (e.g., seeds, avocado).
• Plan ahead: Try overnight oats, smoothie packs, or pre-prepped tofu scrambles.
• Keep it simple: Even a banana and a handful of almonds is better than nothing.

Bottom Line

The latest evidence makes it clear: breakfast is still one of the smartest nutritional habits you can build. Whether you're focused on weight management, sustained energy, or overall nutrient intake, starting your day with a balanced meal sets the tone for better health—not just for the morning, but for the long haul.

References

[1] Jigeer, G., Huang, Z., Wang, P., et al. (2024). Longitudinal associations of skipping breakfast and night eating with 4-year changes in weight and waist circumference among Chinese adults. The American Journal of Clinical Nutrition. https://doi.org/10.1016/j.ajcnut.2024.05.021

[2] Kobayashi, F., Ogata, H., Omi, N., et al. (2014). Effect of breakfast skipping on diurnal variation of energy metabolism and blood glucose. Obesity Research & Clinical Practice, 8(3), e201–e208. https://pubmed.ncbi.nlm.nih.gov/24847666/

[3] Gibney, M. J., Barr, S., Bellisle, F., et al. (2018). Breakfast in human nutrition: The International Breakfast Research Initiative. Nutrients, 10(5), 559. https://doi.org/10.3390/nu10050559

[4] Food Dive. (2025, May 15). Breakfast cereal is in dire need of a makeover. https://www.fooddive.com/news/breakfast-cereal-makeover-health-kellogg-general-mills/748239/

[5] Pike, A. (2022, January 11). 4 metabolism myths, busted. Food Insight. https://foodinsight.org/myths-about-your-metabolism/