Missing out on breakfast because you’re not hungry, have a packed timetable, or think it aids in shedding pounds might result in inadequate intake of nutrients, development of stomach ulcers, and an increased likelihood of encountering multiple health problems.

Dr. Nguyen Thi Phuong from the Department of Nutrition and Dietetics at Tam Anh General Hospital in Hanoi stressed that breakfast holds paramount importance for daily well-being. She pointed out that consistently missing this essential meal could lead to various adverse health impacts, such as these potential risks:

1. Tiredness

Eating breakfast supplies vital nutrients and energy necessary for the brain and body to operate effectively. In its absence, metabolic rates decrease, which can result in tiredness, reduced attentiveness, and challenges with concentration and memory retention.

2. Obesity

Numerous individuals think that bypassing breakfast contributes to weight loss.
weight loss
Dr. Phuong clarifies that this belief is incorrect. Actually, missing out on breakfast can increase your appetite, causing you to eat bigger portions during lunch and dinner or have more snacks throughout the day to make up for the lost nutrients. This could ultimately lead to consuming too many calories and potentially cause weight gain over the long term.

Stacks of pancakes topped with fresh berries. Illustrative image courtesy of Pexels.

3. Higher chances of developing long-term illnesses

Eating breakfast helps kick-start your metabolism and keeps it stable.
blood sugar levels
Omitting this step may lead to transient hypoglycemia, triggering hormone release to regain equilibrium. Such variations in glucose levels can enhance insulin resistance, which is a key contributor to the development of type 2 diabetes.

Moreover, missing out on breakfast extends the fast, causing an overproduction of inflammatory cytokines, thereby increasing the likelihood of developing chronic conditions.

4. Ulcers of the stomach and duodenum

If you skip meals, your stomach still produces acid even though there isn’t any food to counterbalance it. This situation has the potential to harm the stomach lining and may result in gastric as well as duodenal ulcers.

Missing out on breakfast has similarly been associated with a higher chance of developing various gastrointestinal cancers, such as those affecting the esophagus, stomach, colon, liver, and bile duct.

5. Gallstones

Consuming food triggers the gallbladder to release bile into the intestines for digestion.
digestion
Prolonged skipping of meals hinders the normal contractile activity of the gallbladder, resulting in stagnant bile. This stasis may lead to the precipitation of cholesterol and bile salts, ultimately culminating in the formation of gallstones.

Moreover, missing meals can decrease intestinal movement, raising the likelihood of constipation and hindering the expulsion of surplus cholesterol via stools. Consequently, this adds to the development of gallstones.

Dr. Phuong suggests starting your day with a wholesome, well-balanced meal that incorporates all essential nutrients from the four main food categories: proteins like eggs, dairy products such as milk, and lean cuts of meat.
beans
), complex carbohydrates (like oats, brown rice, buckwheat, whole grain bread, sweet potatoes, and corn), healthy fats such as
nuts
, avocados, and olive oil), along with fruits and vegetables.