Intermittent fasting has become popular recently, but the long-term effects of consistently skipping breakfast are still debated among nutrition experts. Breakfast has traditionally been considered the most important meal of the day, yet its impact when regularly omitted for a month remains uncertain.
Dr. Pranav Honnavara Srinivasan, a consultant gastroenterologist at Fortis Hospitals Bengaluru, discusses the potential consequences of skipping breakfast for an extended period with The Indian Express. He cites research from the American Journal of Clinical Nutrition, which suggests that regular breakfast consumption improves insulin sensitivity, a crucial marker of metabolic health. Dr. Srinivasan notes, “Conversely, chronic breakfast skipping can lead to impaired glucose tolerance and insulin resistance, increasing the risk of type 2 diabetes.”
He also refers to a study in the Journal of Nutritional Science, which found that skipping breakfast results in higher postprandial (after-meal) blood glucose and insulin responses, indicating a less efficient metabolic response to food later in the day. “Without breakfast to kickstart energy metabolism, individuals may experience energy fluctuations, fatigue, and difficulty concentrating throughout the day,” Dr. Srinivasan adds. These issues can be worsened by hormonal imbalances from skipping breakfast over a month.
Regarding cognitive function and mood, Dr. Srinivasan points out that studies have linked breakfast skipping to impaired cognitive abilities, particularly in children and adolescents. “Research published in Frontiers in Human Neuroscience found that breakfast consumption was associated with improved attention, memory, and academic performance.” Additionally, serotonin levels, which regulate mood, may be disrupted by skipping breakfast, potentially leading to increased irritability, anxiety, and depressive symptoms.
Research on weight and body composition in relation to breakfast skipping is mixed. Dr. Srinivasan explains that some studies, like one published in Obesity Research and Clinical Practice, indicate that skipping breakfast may lead to weight gain and increased obesity risk due to compensatory overeating later in the day. Conversely, other research suggests no significant link between breakfast skipping and weight gain or even modest weight loss. “These findings highlight the need for more research to understand the individual variability and long-term effects of breakfast skipping on weight,” he notes.
Long-term health risks associated with skipping breakfast include:
- Metabolic Syndrome: A meta-analysis in The American Journal of Clinical Nutrition found a higher risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes.
- Cardiovascular Disease: Research indicates that breakfast skippers may face a higher risk of cardiovascular events such as heart attack and stroke, potentially due to elevated blood pressure, cholesterol levels, and inflammation.
- Type 2 Diabetes: Studies, including one in Public Health Nutrition, have linked breakfast skipping to an increased risk of type 2 diabetes due to impaired insulin sensitivity and glucose metabolism from irregular eating patterns.
- Nutritional Deficiencies: Skipping breakfast can lead to inadequate intake of essential nutrients like vitamins, minerals, and fiber, which can impact overall health in the long term.
