Is It OK to Skip Breakfast If You’re Not Hungry? Experts Share Why You Should Eat Anyway
The right mix of protein, fats and carbs at breakfast can ward off cravings later in the day.
We all know the saying that breakfast is the “most important meal of the day.” But sometimes, your body doesn’t pull you into the kitchen after waking up. It’s a common dilemma: Should I eat breakfast if I’m not hungry? Or is it OK to skip without consequence? To resolve this debate, we spoke with two registered dietitians. They share the benefits of breakfast, the potential downsides of skipping it and how to determine if it’s the right choice for you.
The benefits of eating breakfast (even when you’re not hungry)
“Breakfast is important because you are coming off of a fast from sleeping overnight,” explains Jason Levee, MS, RD, CDN, a Registered Dietician and founder of Whole Family Health. “Our body needs that source of food to kickstart your brain, your body and to set you up to feel well for the day.” Some of the benefits of eating breakfast include:
- Sharper thinking: “Research consistently shows that people who eat breakfast have better brain function, including improved memory, attention and the ability to think and solve problems more effectively,” says Carolina Schneider, MS, RD, Nutrition Adviser at Daily Harvest.
- Balanced blood sugar levels: “When we sleep, our blood sugar levels naturally drop. The body compensates by releasing glucose from the liver into the bloodstream to maintain stable levels. However, after several hours without food, these glucose reserves become depleted. Breakfast, meaning ‘breaking the fast,’ is essential for replenishing these reserves and stabilizing blood sugar levels,” says Schneider.
- Increased nutrient intake: Breakfast is an excellent opportunity to replenish essential nutrients, vitamins and minerals that are depleted during the night. A 2018 study published in the journal Nutrients found that breakfast eaters had higher intakes of fiber, calcium, vitamin C and iron than those who skipped.
The drawbacks of skipping breakfast when you’re not hungry
“Skipping breakfast may result in a sharper dip in blood glucose,” says Levee. Worsening of blood sugar control can affect several bodily functions. “For people with diabetes, the consequences of skipping breakfast can be more severe, increasing the risk of hypoglycemia [low blood sugar] and its associated complications,” adds Schneider. We unpack some of these drawbacks below:
- Mood fluctuations: “Missing breakfast can affect neurotransmitter function, which plays a key role in mood and cognitive performance,” says Schneider. This may lead to “mood disturbances and increased stress.”
- Increased cravings: The hormones “ghrelin and leptin play major roles in appetite regulation,” says Levee. Skipping breakfast if you’re not hungry may result in high ghrelin levels, which can trigger cravings for less healthy foods later in the day, and low leptin levels, which may reduce feelings of satiety and lead to overeating later.
- Foggy thinking: “Our brains prefer to run on glucose,” says Levee. “By skipping breakfast, you may be depriving your brain of its preferred energy source. This may impair your memory, attention, decision-making and critical thinking over the short term.”
- Increased cortisol levels: “Skipping breakfast may increase the levels of cortisol, the stress hormone,” says Schneider. “That’s because cortisol helps maintain energy levels during fasting periods. Over time, this can contribute to increased insulin resistance and other metabolic issues.”
The bottom line about eating breakfast
But what about intuitive eating and listening to your body when you’re not hungry? According to Levee, “You want to make sure not to just listen to your body, you want to fuel it.” In other words, intuitive eating is more than just eating when you’re hungry and stopping when you’re full. According to Gundersen Health System, eating even if you’re not hungry is a smart “self-care” decision for your body’s nutritional needs throughout the day, not just in the morning.
That said, skipping breakfast occasionally won’t hurt. However, doing it regularly may be a sign you should look at your eating habits to learn why you may not be hungry. For some, it could be from external health conditions like disordered eating, anxiety or depression and gastrointestinal conditions. While these can affect hunger, it could mean going hours without proper nutrition. It’s best to consult your doctor, who can help set up an individualized plan.
What to eat for breakfast to stay energized and healthy
According to the Cleveland Clinic, you should ideally eat breakfast within two hours of waking up, even if it’s small. The good news is that breakfast doesn’t have to be complicated. It can even be your dinner leftovers!
“An ideal healthy breakfast includes a variety of nutrient-dense foods,” says Schneider. “Follow the PFC rule, which stands for Protein, Fat and Carbohydrates. Make sure your breakfast includes all three components: a lean protein source like tofu or egg whites, healthy fats from avocado, nuts or seeds, and high-fiber carbohydrates such as fruits, vegetables, whole grains or legumes.” This type of meal will provide sustained energy and keep you full for longer.
A great option that includes all three key elements: avocado toast (on whole grain bread) topped with a fried egg. Or dig into a bowl of Greek yogurt mixed with fresh fruit and a sprinkle of chia seeds.
But what if you don’t have the time to eat breakfast? “Plan ahead,” advises Levee. “If you know you only have five minutes in the morning to prep your breakfast, you can make or set it up the night before. This works well for overnight oats or chia pudding.” You can also drink your breakfast, be it a protein shake or smoothie. However, be sure your beverage adheres to the PFC rule.
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