Master, Doctor Vo Thi To Hi, Head of the Nutrition Department at Gia An 115 Hospital, stated that breakfast is often considered "the most important meal of the day", but this view is now more flexible. Whether one eats breakfast is not the sole factor determining health; it must be considered within the overall diet, lifestyle, and metabolic status of each individual.
According to Doctor Hi, individuals with a balanced diet who effectively manage their total calorie intake can maintain stable health even without breakfast. However, in reality, most people who skip breakfast do not adequately compensate for nutrition in their other meals. They tend to disrupt their biological rhythm, eat excessively in the evening, or choose energy-dense foods lacking micronutrients.
"Skipping breakfast is not inherently 'toxic', but it can easily become the starting point for a series of unhealthy eating choices throughout the day", the doctor said.
After an overnight sleep, the body depletes some stored glycogen and enters a state of physiological fasting. Breakfast provides energy to reactivate metabolic activities, especially for the brain – the primary glucose-consuming organ.
When breakfast is consistently skipped, the body does not "save energy" as many believe. Instead, levels of the hunger hormone ghrelin increase, while satiety signals decrease. This causes many individuals to eat more at subsequent meals, particularly later in the day.
Furthermore, concentrating most calorie intake in the evening – a time when the body's insulin sensitivity is reduced – can heighten the risk of blood sugar dysregulation and excess fat accumulation. Observational studies also link skipping breakfast to a higher risk of overweight, metabolic syndrome, and cardiovascular disease, although results are influenced by other lifestyle factors. The body does not "forget" missed calories; it often "demands them back" at a less metabolically advantageous time.
Who should not skip breakfast?
Skipping breakfast can directly affect the health of many individuals. For example, people with diabetes or pre-diabetes need to maintain stable blood sugar levels throughout the day; skipping breakfast can easily increase glucose fluctuations and impair disease management.
Children and adolescents in their developmental stages require a continuous energy supply for learning and physical growth. Pregnant or breastfeeding women also have higher than normal nutritional needs, making them prone to micronutrient deficiencies if they frequently skip meals.
Additionally, individuals engaged in intense mental work in the morning or those with stomach conditions should also not skip meals. Prolonged fasting can increase gastric acid secretion, causing discomfort or worsening digestive symptoms.
 |
Breakfast should combine three main groups: slow-absorbing carbohydrates, protein, and fiber from vegetables or fruits. Photo: Ha Lam |
Is skipping breakfast effective for weight loss?
Many currently practice intermittent fasting for weight loss. However, according to Doctor Hi, the effectiveness of this method primarily stems from reducing total daily calorie intake, not solely from skipping breakfast.
If breakfast is skipped but more is consumed at lunch or dinner, especially energy-dense foods, the weight loss benefits are almost negligible. Conversely, for those who manage their portions well, intermittent fasting can help improve weight and certain metabolic indicators.
However, this method is not suitable for everyone. Individuals with a history of eating disorders, metabolic conditions, or difficulty controlling hunger often experience adverse effects.
"Weight loss does not depend on whether one skips breakfast, but rather on the overall calorie intake, food choices, and meal distribution throughout the day", Doctor Hi explained.
What should a minimum breakfast include?
In reality, many skip breakfast simply due to lack of time. However, according to experts, a nutritionally complete breakfast does not have to be elaborate.
In principle, breakfast should combine three main groups: slow-absorbing carbohydrates for stable energy, a protein source to maintain satiety and support muscle mass, and fiber from vegetables or fruits to aid digestion and regulate blood sugar.
Simple options such as boiled eggs with whole-grain bread and fruit, or yogurt with oats and nuts, can meet the body's basic morning needs. The key is not a perfect breakfast, but rather providing the body with sufficient and balanced energy to start the day effectively.
Le Phuong
