"Breakfast is the most important meal of the day!" Well, maybe not the most important meal of the day, but it certainly plays a significant role. Not only because of the energy it gives us throughout the day, but also because it can reduce the risk of contracting certain diseases: and science itself says so, with a series of studies confirming it.
The Importance of Breakfast
Our grandparents and parents have repeatedly said over the years that breakfast should never be skipped. And now it's not just the "voice of the people"—which for Latinos was equivalent to the voice of God—but several studies claim that breakfast reduces the risk of certain diseases. A recent study published in Nutrients, for example, states that those who consistently skip breakfast are more likely to develop metabolic syndrome (MetS): a cluster of conditions that include abdominal obesity, high blood pressure, elevated blood sugar, high triglycerides, and low HDL cholesterol. The research analyzed over 118,000 participants, and the results showed that, overall, those who skip breakfast are 10% more likely to develop MetS than those who regularly eat it.
Problems Also for Biological Rhythm and Microbiota
Another recent study, published in August 2025, demonstrated how skipping breakfast can negatively impact the circadian rhythm, alter communication between the brain and hormones, and even change the composition of the intestinal microbiota. According to the study's authors, regularly skipping breakfast disrupts the connection between metabolism and the rhythm of day and night: in other words, the body receives confusing signals about when it should activate or conserve energy. This can compromise the production of insulin, leptin, and ghrelin, the hormones that regulate hunger and satiety. Over time, this can lead to the development of certain pathologies such as obesity, heart disease, and, in some cases, even kidney damage. Furthermore, the brain needs its dose of glucose and essential nutrients in the morning to activate: if deprived of these, it will tend to react less quickly and reduce the ability to concentrate.
It is always important to point out that although research is absolutely reliable and conducted by teams of experts, it may present limitations in its generalizability and requires ongoing in-depth analysis and study.
What to Eat for Breakfast?
So, if you've understood the importance of breakfast —even if it's not essential—we'll give you a few small tips for starting your day with a rich, nutritious, and healthy meal that should include all three macronutrients: carbohydrates, proteins, and healthy fats. It's important to add fruits and vegetables for vitamins and fiber and avoid products high in simple sugars and refined flours. Opt for whole grains, such as oat flakes and rye bread, but also yogurt or eggs, and a handful of nuts. Also, always remember that a good glass of water or herbal tea in the morning helps rehydrate you after a good night's sleep.
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