The old adage that skipping breakfast leads to weight gain turns out to be groundless. The Bath Breakfast Project was a randomized controlled trial in which 33 British adults were randomly assigned either to eat or to skip breakfast every day for six weeks. The breakfast eaters were instructed to eat at least 700 calories before 11 am, preferably half of that within two hours of getting up.
Contrary to expectations, the scientists did not find that people who ate breakfast ate less later in the day. In fact, they ate a bit more, but they were also more physically active, especially in the morning. There were no changes in metabolic rate, appetite regulating hormones or weight between the two groups.
The scientists did find that the breakfast group had improved insulin sensitivity and more stable blood sugar throughout the day. They concluded that breakfast eaters are likely to be more active, thereby making up for the extra calories they consume in the morning. They also suggested that people who eat breakfast may also maintain other habits that could contribute to weight control and good health.
[American Journal of Clinical Nutrition, August, 2014]
The very same issue of the American Journal of Clinical Nutrition contained another study in which people were randomized and told either to eat or skip breakfast to boost weight loss. The ones who were told to eat breakfast were more likely to report that they did so, but unfortunately they lost no more weight than the ones told to skip the morning meal.
A meta-analysis hinted that what’s in breakfast might make a difference for cognitive function. It seems possible, though it is not proven, that a breakfast that does not raise blood sugar much may help both children and adults pay attention and learn better. If you would like recommendations on how to put such a breakfast on the table in the small amount of time you have in the morning, you may be interested in our informative cookbook, Recipes & Remedies From The People’s Pharmacy. In it, you’ll learn how to make Joe’s Brain-Boosting Smoothie or an Anti-Inflammatory Curcumin Scramble.