A study published recently demonstrated that patients who skip out on the morning meal are more likely to be deficient in specific nutrients. In this article, I’ll share what those nutrients are, why patients who skip breakfast may be more likely to have suboptimal levels of those nutrients, and other reasons why it’s critical that we, as practitioners, encourage our patients to start the day with a substantial breakfast.
Nutritional Consequences of Skipping Breakfast
Skipping breakfast can have significant nutritional consequences, according to the latest research:
Nutrient Deficiencies
Skipping breakfast increases the risk of nutrient deficiencies, as it deprives the body of essential vitamins, minerals, and other nutrients that are crucial for overall health. This can impact various bodily functions and lead to health issues over time.
Lower Dietary Quality
Studies show that people who skip breakfast tend to have a lower-quality dietary intake, consuming more unhealthy and fattier foods later in the day. Breakfast skippers are more likely to eat sugary and high-calorie snacks, which can contribute to weight gain and other health problems.
Increased Risk of Obesity and Cardiometabolic Disorders
Observational studies have found an association between breakfast skipping and a higher risk of being overweight or obese. This pattern can contribute to nutrient deficiencies in diabetic patients, as missing breakfast may lead to inadequate intake of essential nutrients. Skipping breakfast may also increase the risk of developing type 2 diabetes and other cardiometabolic disorders.
Negative Impact on Circadian Rhythm
Skipping breakfast can disrupt the body's circadian rhythm, which is important for regulating metabolism, insulin sensitivity, and glucose uptake. This can lead to higher hunger levels throughout the day and potentially contribute to weight gain and metabolic issues.
Elevated LDL Cholesterol Levels
A recent meta-analysis suggests that skipping breakfast may lead to elevated levels of LDL (bad) cholesterol, which is a risk factor for cardiovascular disease.
What Does the Research Actually Say About the Effects of Skipping Breakfast on Adults’ Nutrient Status?
A study out of Ohio State University that analyzed the diets of 30,889 Americans found that adults who skipped breakfast were likely to be low on the following nutrients for the entire day: folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D. [1]
The study authors suggested that these potential nutrient deficiencies and insufficiencies are likely because these nutrients are abundant in the foods that Americans culturally consider to be “breakfast foods.” Researchers further explained that those who missed out on these nutrients at breakfast seldom made up for their lack at later meals.
This study also demonstrated that adults who skipped breakfast were significantly more likely to consume more calories, more carbohydrates, more total and saturated fat, and more added sugars during lunch, dinner, and snacks, specifically when compared to those who did actually eat breakfast on a given day.
The diets of “breakfast skippers” tended to be of significantly poorer quality when compared to the diets of those who did consume breakfast on a regular basis.
Does Skipping Breakfast Have Any Health Effects on Children?
The results of the study I just shared are reminiscent of an earlier study conducted on two groups of children—two- to five-year-olds and six- to twelve-year-olds. This study concluded that children who skipped breakfast were less likely to consume adequate amounts of various nutrients, including calcium, iron, folate, and fiber. [2]
In contrast to adult breakfast skippers, this study found that children who skipped breakfast were likely to consume fewer calories throughout the day, although they consumed more calories at non-breakfast meals and snacks when compared to their breakfast-eating peers.
Furthermore, children who skipped breakfast tended to have worse overall diet quality scores and worse fruit-, whole fruit-, whole grains-, dairy-, and empty calorie subscale scores.
How Does Skipping Breakfast Impact Children Differently Than Adults?
Skipping breakfast has more severe consequences for children, leading to nutritional deficiencies, poorer cognitive function and academic performance, psychosocial issues, and lower energy levels. Children have higher nutritional needs, making regular breakfast consumption crucial for their growth, learning, and overall well-being.
How Does Skipping Breakfast Affect Energy Levels and Cognitive Function?
Skipping breakfast negatively impacts energy levels and cognitive function by slowing metabolism and causing blood sugar fluctuations. This can lead to fatigue, impaired concentration, and mood swings, highlighting the importance of breakfast for maintaining optimal energy and mental performance throughout the day.
What Benefits Are Associated With Eating Breakfast Every Day?
We know from a previous study that habitually consuming breakfast is associated with decreased risk for multiple chronic diseases, including coronary artery disease, metabolic syndrome, diabetes, and chronic kidney disease. [3-15]
Breakfast skipping is particularly disruptive to optimal blood sugar control, as it leads to more significant post-prandial blood sugar spikes after other meals. On the other hand, eating a substantial breakfast each day is associated with increased insulin sensitivity and better-balanced blood sugar levels overall.
Are There Any Specific Nutrients That Breakfast Skippers Commonly miss?
Breakfast skippers commonly miss several key nutrients, including:
Vitamins and Minerals: Folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D, which are often included in common IV infusion vitamins for those needing supplementation.
Omega-3 Fatty Acids: Lower intake of fish leads to reduced levels of EPA and DHA.
Protein: Significantly lower protein intake due to reduced consumption of meat, fish, and dairy.
Potassium: Lower intake of potassium-rich foods like vegetables and dairy.
How Does Skipping Breakfast Influence Nutrient Intake Throughout the Day?
Skipping breakfast leads to nutrient deficiencies, as essential vitamins and minerals are often missed. It results in poorer diet quality, higher caloric intake from unhealthy foods later, and increased risk of chronic diseases due to inadequate nutrient consumption throughout the day.
Summary
In conclusion, recent research demonstrates that adults who skip breakfast are at increased risk for inadequate intakes of folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D. They’re also more likely to consume too many calories, carbohydrates, added sugars, and saturated and total fat. Breakfast skipping in children was associated with an increased risk of inadequate nutrient intake as well as an increased likelihood of having a poorer diet overall when compared to consistent breakfast eating.
In addition to increased potential for nutrient deficiencies, skipping breakfast has also been associated with increased risk for insulin resistance and poor blood sugar control, as well as other chronic health concerns.
As providers, it’s in our patients’ best interests for us to talk with them about their diets (even if we’re not nutritionists or dieticians). Prioritizing consistent breakfast intake is a simple action that we can recommend to our patients and by which we can help reduce the overall burden of chronic disease in our country.
References
[1] Fanelli, S., Walls, C., & Taylor, C. (2021). Skipping breakfast is associated with nutrient gaps and poorer diet quality among adults in the United States. Proceedings of the Nutrition Society, 80(OCE1), E48. doi:10.1017/S0029665121000495
[2] Ramsay, S. A., Bloch, T. D., Marriage, B., Shriver, L. H., Spees, C. K., & Taylor, C. A. (2018). Skipping breakfast is associated with lower diet quality in young US children. European journal of clinical nutrition, 72(4), 548–556. https://doi.org/10.1038/s41430-018-0084-3
[3] St-Onge, M. P., Ard, J., Baskin, M. L., Chiuve, S. E., Johnson, H. M., Kris-Etherton, P., Varady, K., & American Heart Association Obesity Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Clinical Cardiology; and Stroke Council (2017). Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association. Circulation, 135(9), e96–e121. https://doi.org/10.1161/CIR.0000000000000476
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[11] Drummond, S. E., Crombie, N. E., Cursiter, M. C., & Kirk, T. R. (1998). Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 22(2), 105–112. https://doi.org/10.1038/sj.ijo.0800552
[12] Headland, M., Clifton, P. M., Carter, S., & Keogh, J. B. (2016). Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months. Nutrients, 8(6), 354. https://doi.org/10.3390/nu8060354
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