9 common benefits of eating breakfast

What are 9 benefits of eating breakfast
Here are the nine health benefits of eating breakfast in the morning, preferably within two hours of waking up.

Here are nine common health benefits of eating breakfast:

  1. May protect your heart
    • According to a recent study, those who did not eat a morning meal were more likely to acquire heart disease than those who did.
    • According to research, those who skip breakfast gain weight, which can lead to diabetes, high cholesterol, and blood pressure, and these can increase your risk of heart disease.
    • The exact explanation is unknown, but breakfast skippers are thought to overeat at other meals and snack excessively throughout the day.
  2. Might lower your risk of type II diabetes
    • An early breakfast may help you avoid blood glucose fluctuations, which can contribute to diabetes.
    • Studies show that people younger than 65 years who skipped breakfast even a few times each week were 28 percent more likely to acquire diabetes than those who ate it regularly.
  3. Provides energy
    • People who ate breakfast were more physically active in the morning than those who did not according to a study published in the American Journal of Clinical Nutrition.
    • This could be because eating in the morning helps them start the day with more energy.
    • Those who ate breakfast ingested more calories throughout the day than those who skipped breakfast, but they didn't gain weight because they were more active.
  4. Good for memory
    • Breakfast may improve memory, concentration, the speed with which information is processed, reasoning, creativity, learning, and speaking talents in both adults and children according to research.
    • Scientists at the University of Milan in Italy analyzed studies and discovered some evidence that such benefits may be due to the steady glucose levels provided by a morning meal.
  5. Keeps your weight down
    • Although studies have connected eating breakfast to a lower risk of obesity, researchers indicated that those studies are just observational, and it cannot be established that the meal prevents weight gain.
    • Randomized controlled trials provide more reliable evidence. According to research published in the Obesity journal, overweight adults who were dieting and ate more calories for breakfast than dinner lost more weight than those who ate larger evening meals.
  6. May help fight hair loss
    • Breakfast delivers essential micronutrients while reducing stress on the body.
    • Skipping breakfast can cause follicles to enter the telogen (resting) state, increasing the likelihood of hair loss.
    • After a night of fasting, a protein-rich breakfast provides nutrition to the hair and promotes healthy hair development.
  7. May help fight headaches and migraine
  8. Fiber intake
    • According to experts, breakfast can be the ideal meal for fiber, which many Americans do not receive enough from their diet.
    • When dealing with a population that falls short of daily fiber requirements, promoting breakfast as a healthy habit and including it as a morning routine meal gives you a higher chance of meeting fiber goals.
    • Breakfast, according to many doctors, is an excellent time to include high-soluble fiber.
  9. Better mood
    • A healthy breakfast can improve mood.
    • According to research, after a night's sleep, eating in the morning will replenish your brain's glucose stores.
    • When they aren't distracted by hunger sensations, most people are likely to be happier and less grumpy.

Why is breakfast the most important meal of the day?

Breakfast is one of the most important meals of the day (mostly). Breakfast eaters generally have healthier diets, consuming more fruits, vegetables, milk, and whole grains than non-breakfast eaters.

Breakfast has a distinct effect on you than any other meal because the time between night and the next morning's meal is the longest your body goes without nourishment. Eating within two hours of waking can affect how you metabolize glucose throughout the day.

Breakfast is a vital meal if you want to maintain your active lifestyle. Simply make sure you obtain your morning calories from a well-balanced meal. Making time to eat something nutritious at the start of your day can have a significant impact on your overall well-being. 

Eating a healthy breakfast is beneficial to your long-term health. It can help reduce obesity, high blood pressure, the risk of heart disease, and diabetes.

What is the best breakfast to eat if I want to lose weight?

Your weight loss depends on the total calories you consume throughout the day, including your breakfast.

  • Eating more protein for breakfast can result in a significant improvement in your weight loss efforts.
  • Including 30 grams of protein in your morning meal has been demonstrated in studies to keep you full and less hungry throughout the day.
  • The reason this is beneficial to your weight reduction goals is that foods heavy in protein take longer to digest than standard breakfast items that are high in carbohydrates.

Dieters may benefit from high protein breakfasts in a variety of ways, including:

  • Hunger control
  • Helps maintain blood glucose levels

The key is to select meals that contribute to a high-protein breakfast, such as:

  • Eggs
  • Yogurt
  • Milk
  • Cheese
  • Fish
  • Chicken

Getting all your protein from a single item is not good and is unlikely to be appealing. It is not a good idea to eat four eggs every day or eat nothing but high sodium ham or bacon. According to the studies, eating lean meat for breakfast may be a more efficient approach to increase protein intake.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

Healthy breakfast foods for weight loss

Healthy breakfast ideas for weight loss may include the following:

  • Oatmeal cooked with fat-free milk and garnished with bananas or other fruits
  • Cereal with high fiber (approximately three to four grams per serve), low sugar and fat, fat-free natural yogurt and milk, and a piece of fruit
  • Two pieces of whole-grain bread, two slices of lean bacon or turkey bacon, tomato, lettuce, and a spread of low-fat mayo make a healthy breakfast sandwich
  • Two-egg omelet topped with mushrooms, capsicums, and herbs served with whole-grain toast
  • Peanut butter on whole-grain bread with a slice of fruit
  • Smoothie made using fat-free milk, fresh or frozen fruit, and fat-free yogurt; for extra fiber, add a tablespoon of muesli
  • Poached eggs on whole-grain bread with spinach
  • Low-fat yogurt, fresh fruit salad, and a sprinkle of muesli

If you decide to attempt high-protein breakfasts, experiment with different food combinations using your calorie counter. You can stick to one simple breakfast or change it up with three to four different selections.

Remember, it is not only about protein. Apart from very low-carb diets, the healthiest breakfasts will include some nutritional balance from high-fiber foods, such as vegetables, fruits, or whole-grain bread or cereal.

How can I make breakfast a part of my diet?

Traditional morning items may not have to be part of a healthy breakfast. A mix of healthful grains, proteins, and fruits may provide a good start to your day.

Here are a few tips to make breakfast a part of your diet:

  • Start small
    • If you are not hungry in the morning, start with something simple, such as a piece of toast or half a cup of yogurt.
    • Start adding extra to your morning meal if you have become acclimated to eating earlier in the day.
    • Alternatively, drink a glass of water or juice (without added sugar) when you first get up and then have to breakfast an hour or so later when your appetite has increased.
  • Pack and go
    • If you are unable to eat before leaving for work or school in the morning, keep a variety of conveniently packable items on hand to take with you.
    • Whole-grain crackers, yogurt, or oatmeal packets are good options.
  • Plan ahead
    • It is worth it if you can get up a little earlier each day to have time to have a good breakfast. Keep quick options on hand for quick morning snacks.

When should you eat breakfast?

Breakfast should be preferably consumed within two hours of waking up. According to experts, eating breakfast soon after waking up is beneficial to your metabolism.

If you go to the gym and prefer to exercise in the morning, eat something light, such as a banana or avocado toast, at least half an hour before working out. However, if you feel your workout is being hampered and you can do better on an empty stomach, you can eat breakfast after working out.


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Medically Reviewed on 3/23/2022
Image Source: iStock Images

Newman D. The Benefits of Eating Breakfast. WebMD. https://www.webmd.com/diet/features/many-benefits-breakfast

Ali N. The Importance of Eating Breakfast. Valleywise Health. https://blog.valleywisehealth.org/the-importance-of-eating-breakfast/

Rush. Why You Should Eat Breakfast. https://www.rush.edu/news/why-you-should-eat-breakfast

Behan M. Benefits of Breakfast. UNH. https://www.unh.edu/healthyunh/blog/2014/05/benefits-breakfast

Washington State Department of Health. Fuel-Up & Eat Breakfast Washington. https://doh.wa.gov/you-and-your-family/nutrition-and-physical-activity/healthy-eating/healthy-breakfast