Breakfast is often lauded as 'the most important meal of the day,' and for good reason too! Back in the 1960s, American writer and nutritionist Adelle Davis famously advised people to “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” It’s a philosophy that’s stood the test of time, reminding us that how we start our day can set the tone for everything that follows.

The word "breakfast" literally means ‘to break the fast’. It is the first meal after a night of not eating, designed to provide your body with the essential nutrients needed to start the day feeling energised and nourished. 

 

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Breakfast is also wrapped in a sea of myths and half-truths. Some suggest skipping breakfast might not be harmful, while others indicate the opposite. This has led to a lot of confusion and myths surrounding breakfast. For instance, you might hear that skipping breakfast is fine, that you should avoid breakfast to lose weight, or that breakfast is so important that you shouldn’t worry too much about your other meals.

 

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5 Breakfast Myths That Are Actually True

Let's debunk five breakfast myths that are actually true and explore why you might want to reconsider what you think you know about your morning routine.

1. Skipping breakfast can lead to weight gain: It sounds like diet folklore, but studies show that skipping breakfast can lead to overeating later in the day, potentially causing weight gain. A 2021 systematic review and meta-analysis of an observational longitudinal study issued in the journal Nutrients shows that the risk for overweight increases by 11 per cent when breakfast is skipped. Breakfast is the meal eaten after the longest period with an empty stomach (i.e., postprandial fasting). Therefore, it can potentially decrease the risk of weight gain due to several metabolic mechanisms. 

2. Eating protein in the morning keeps you fuller longer: The idea that a protein-packed breakfast curbs hunger might seem like a fad, but research supports that protein helps maintain satiety throughout the day. A 2020 clinical trial of 6–12 months issued in the Journal of Obesity & Metabolic Syndrome reported that protein not only boosts certain gut hormones (like GLP-1, CCK, and PYY) that help curb your appetite but also lowers ghrelin. Ghrelin is a hormone that makes you feel hungry and prompts you to eat. However, when you eat protein, the amount of ghrelin in your body decreases, making you less hungry. 

3. Avoid eggs in breakfast as they boost cholesterol levels: Eggs are usually one of the finest sources of vitamins, minerals, antioxidants, protein, and fat. However, eggs are also loaded with cholesterol. According to a 2019 study issued in the American Journal of Clinical Nutrition, the yolk in the egg has around 186 mg of cholesterol along with other essential nutrients. Higher cholesterol is also associated with an increased risk of cardiovascular conditions. Speak to your doctor to understand the best course of action for your needs. 

4. Boxed cereal has more sugar content: Excessive free-sugar intake has become highly prevalent in the market. A 2021 analysis issued in the journal Nutrients shows that the sugar content in breakfast cereals is alarmingly high, averaging around 19.9 grams. Shockingly, less than 10 per cent of these cereals meet the national guidelines, which recommend only 5 grams of sugar per 100 grams of product. However, cereals targeted at children had the highest sugar levels, averaging 26.4 grams. The analysis also showed that cereals with more sugar were generally cheaper and contained less fibre, protein, and salt. 

5. Breakfast boosts your metabolism: The notion that eating breakfast kick-starts your metabolism is often debated, but evidence suggests that a morning meal can indeed give your metabolism a much-needed jumpstart. A 2021 study published in the paper Medicine points out that a regular daily breakfast habit benefits cardio-metabolism to a great extent, reducing the risk of cardiovascular diseases, type 2 diabetes mellitus, obesity, hypertension, strokes, metabolic syndrome, cardiovascular mortality, low high-density lipoprotein cholesterolemia, and abdominal obesity. 

 

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The importance of breakfast varies from person to person, and what works best for you depends on your individual needs and lifestyle. While some myths about breakfast have been debunked, others still hold dubious information. Whether you choose to start your day with a hearty meal or skip it altogether, the key is to listen to your body and make choices that support your overall health and well-being. 

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