Is Breakfast Considered the Most Vital Meal of the Day?
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Overview
"Eat breakfast like royalty, lunch like a prince, and dinner like a pauper," quoted nutritionist and renowned author Adelle Davis in her book Let's Eat Right to Keep Fit published in 1954. Even after nearly five decades since her passing, it is heartening to see that many experts now advocate for breakfast as the most crucial meal of the day. However, statistics reveal that only one in three adults consume breakfast daily, with the majority either skipping it entirely or having it occasionally. Is this a wise choice or a significant error? Let's delve deeper into the latest research findings...Morning Meals Are Trending
Finding a delectable breakfast is now easier than ever. Over the past four years, the number of eateries offering breakfast has increased by 20%. The breakfast options available today go beyond the traditional choices of bacon, eggs, and pancakes mentioned in Adelle Davis's era. "It's a common saying, but breakfast truly is the most important meal of the day," states Bon Appetit editor-in-chief Adam Rapaport. "Chefs are recognizing this and are applying their creativity and attention to detail to breakfast. Customers are responding positively to this trend." So, if you prefer to start your day with deviled eggs paired with a spicy peanut salsa, refried red beans, cilantro, lime, red onion, and pickled peppers, you now have that option.Breakfast's Role in Heart Health
In a recent study, Australian researchers analyzed four studies involving a total of 199,634 individuals aged 40 and above. Their findings revealed that individuals who regularly skipped breakfast were 21% more likely to experience severe heart issues and had a 32% higher risk of mortality from any cause compared to those who consistently ate breakfast. These statistics are quite significant! Furthermore, a joint study conducted by researchers from the U.S. and Japan in 2019 examined data from eight studies involving 284,484 participants. They discovered that skipping breakfast increased the risk of heart disease by 24%. Additionally, a study conducted by the University of Iowa on 6,550 adults aged 40 to 75 revealed that individuals who never consumed breakfast had an 87% higher risk of dying from heart disease and a 19% higher risk of mortality compared to those who ate breakfast daily. Impressive results! However, Krista Varady, an associate professor of nutrition at the University of Illinois, cautions that the findings of these studies may not be as straightforward as they seem.Limitations of Population Studies
Varady points out that a major issue with these studies is that individuals who regularly skip breakfast tend to have unhealthy lifestyle habits. They are often former smokers, heavy drinkers, physically inactive, and have poor dietary choices and low income levels. There is also a possibility that those who skip breakfast may overeat during their other meals, increasing their risk of cardiovascular disease. Terence Kealey, a distinguished doctor and former lecturer in clinical biochemistry at the University of Cambridge, shares Varady's concerns. In his book Breakfast is a Dangerous Meal, Kealey presents his research findings after being diagnosed with type 2 diabetes. After analyzing biochemistry research in this field, Kealey suggests that all adults, not just those with diabetes, should consider skipping breakfast to avoid dangerous fluctuations in blood sugar levels unless they feel hungry in the morning. For those who opt to have breakfast, Kealey recommends a meal rich in protein, fat, and low glycemic index carbohydrates like blueberries and strawberries. He advises against high-carbohydrate breakfast cereals, advocating for healthier choices such as whole grains, fruits, vegetables, eggs, or lean meats.- https://www.ncbi.nlm.nih.gov/pubmed/31443394
- https://www.ncbi.nlm.nih.gov/pubmed/31326073
- https://www.ncbi.nlm.nih.gov/pubmed/31023424
- Breakfast is a Dangerous Meal by Terence Kealey, 4th Estate, 2016
