You may want to add some oatmeal or fruit to your grocery shopping list.
It’s well-known that regularly eating breakfast is good for your mood, cognitive function, metabolism and even more. And according to a recent meta-analysis in the journal Nutrients, people who regularly skip breakfast have a higher chance of developing metabolic syndrome, which is an umbrella term for health conditions that raise the risk of stroke, diabetes and heart disease.
Someone is diagnosed with metabolic syndrome when they have at least three of the following conditions — high blood sugar, high cholesterol, high blood pressure, high triglycerides and excess weight around the waist. It’s estimated that 1 in 3 American adults have metabolic syndrome, according to the Cleveland Clinic.
Many lifestyle factors (diet, exercise, sleep, genetics and more) impact the likelihood of developing these conditions, but researchers in China set out to learn about the impact breakfast, specifically, has on metabolic syndrome. The study’s authors looked at data from nine studies, totaling 118,385 people, and found that regularly skipping breakfast puts one at higher risk of developing metabolic syndrome. The individual studies were done in Korea, Japan, the United States and Iran.
Not all studies within the meta-analysis came to the same findings. For example, studies in the U.S. and Japan did not find a link between not eating breakfast and abdominal fat, but the study in Iran did. However, when researchers looked at all of the data, they found that missing breakfast is associated with a higher risk of metabolic syndrome; multiple studies within the meta-analysis showed that skipping breakfast regularly was also linked to high blood sugar, high cholesterol and high blood pressure beyond just overall metabolic syndrome.
This could be for a number of reasons, but researchers wrote that “skipping breakfast can disrupt the circadian rhythm and metabolic homeostasis.” It can also disrupt the body’s “ability to process nutrients,” study authors said.
Plus, folks may eat less throughout the day if they eat breakfast, Dr. Mir Ali, a bariatric surgeon in California, told Medical News Today. This can help with conditions such as excess weight around the waist and high blood sugar.
This study does have limitations. Researchers don’t know the socioeconomic status and dietary habits (beyond breakfast-skipping) of the people in the individual studies, both of which can greatly impact health. Additionally, the individual studies in the meta-analysis used different methods ― for example, some studies that looked at data over time, while others looked at data at one single point in time ― to assess the results, which could impact the consistency of the findings.
Skipping breakfast is different from intermittent fasting, which can have health benefits if done properly.
The study authors acknowledged that these findings go against the idea of intermittent fasting, a diet in which people only eat during certain times of the day, often fasting during breakfast time. When done properly, intermittent fasting can help people lose weight and avoid certain medical conditions such as diabetes, making it a healthy choice for many.
“Intermittent fasting is a structured dietary regimen that involves well-defined cycles of fasting and eating,” the study authors wrote in their research.
Compared to people who skip breakfast, those who consciously practice intermittent fasting generally have a healthier diet and exercise regimen, study authors concluded, which is why simply skipping breakfast has a negative health impact, while intermittent fasting can be a health boon.
Lifestyle changes can help control the conditions that make up metabolic syndrome.
Unless you’re in the intermittent fasting camp, eating a nutritious breakfast is a good idea.
While it’s best to avoid sugary cereals, which can also increase the risk of issues like high cholesterol mentioned in this research, there are a range of healthy foods that can help you start your day on the right foot while simultaneously decreasing your risk of metabolic syndrome.
Greek yogurt topped with nuts, a veggie omelet, avocado toast, fruit-based smoothies and cottage cheese are all healthy options for the first meal of the day.
Lifestyle changes (and sometimes medication) are crucial ways to manage the conditions that comprise metabolic syndrome. Health problems such as high cholesterol, high triglycerides and high blood sugar can be managed with exercise, medication and proper nutrition.
Skipping breakfast can feel like a time-saver for someone who needs to get out the door for work, but taking a few minutes before work or even the night before to make some hard-boiled eggs or prepare a yogurt bowl can be the difference you need to better manage your heart health.