What are the risks of skipping breakfast?

Dr. Huynh Tan Vu of the Ho Chi Minh City University of Medicine and Pharmacy Hospital stresses the critical role of breakfast in both physical and mental health. According to him, a nutritious breakfast enhances overall health and lowers disease risk.

The doctor thus outlines five key disadvantages of skipping breakfast:

1. Causing impacts on energy and mood

Breakfast replenishes the body’s energy after a long night and fuels the brain and body for a productive day. Skipping breakfast thus delays the replenishment of glycogen, the body’s energy reserve, resulting in low blood sugar levels. This can lead to fatigue, anxiety, restlessness, and concentration difficulties, ultimately reducing work or study performance.

2. Increasing risk of weight gain

Skipping breakfast can intensify hunger during later meals, possibly leading to uncontrolled eating and the selection of unhealthy foods, thereby promoting excess fat accumulation and weight gain.

A healthy breakfast should include a balanced mix of protein, carbohydrates, fats, fruits, and vegetables. Illustration photo by Pexels

3. Raising risk of chronic diseases

Foregoing breakfast has been linked with an increased risk of cardiovascular diseases, high blood pressure, and type 2 diabetes, according to studies.

4. Causing nutrient and vitamin deficiencies

A 2014 study on Canadian children and adolescents demonstrated that those skipping breakfast are deficient in vitamins D and A, as well as calcium, iron, magnesium, phosphorus, and zinc. This can lead to insomnia, depression, and a heightened risk of infections.

Over time, these deficiencies can compromise health and increase disease susceptibility.

5. Leading to digestive issues

Skipping breakfast and consuming large meals later can cause digestive problems such as acid reflux, stomach pain, and gastric ulcers. It can also disrupt daily bowel habits, leading to diarrhea, nausea, or constipation.

It is thus advised to maintain a balanced diet, eat meals regularly and control portion sizes. Breakfast should ideally be consumed before 8 a.m., or within 30 minutes to an hour after waking up, and include a balanced mix of protein, carbohydrates, fats, fruits, and vegetables.

It is also recommended to limit sugar and processed foods, control the intake of oils and fats, and avoid sugary pastries or leftover foods for breakfast.