5 hidden risks of skipping breakfast

Dr. Nguyen Thi Phuong from the Department of Nutrition and Dietetics at Tam Anh General Hospital in Hanoi emphasized that breakfast is the most important meal of the day. She explained that regularly skipping it can have numerous negative effects on health, including the following risks:

1. Tiredness

Breakfast provides essential nutrients and energy for the brain and body to function properly. Without it, metabolism slows down, leading to fatigue, lack of alertness, and difficulty concentrating and remembering.

2. Obesity

Many people believe skipping breakfast helps with weight loss. However, Dr. Phuong explains that this is a misconception. In fact, skipping breakfast often leads to increased hunger, resulting in larger meals at lunch and dinner or snacking between meals to compensate for the missed nutrients, which may lead to excessive calorie intake and result in weight gain over time.

Pancake stacks with fresh berries. Illustration photo by Pexels

3. Increased risks of chronic diseases

Breakfast helps jumpstart metabolism and stabilizes blood sugar levels. Skipping it can cause temporary low blood sugar, prompting the body to release hormones to restore balance. These fluctuations in blood sugar levels can increase insulin resistance, a major risk factor for type 2 diabetes.

Additionally, skipping breakfast prolongs fasting, which leads to excessive release of inflammatory cytokines, raising the risk of chronic diseases.

4. Gastric and duodenal ulcers

When meals are skipped, stomach acid continues to be produced but without food to neutralize it. This can damage the stomach lining and lead to gastric and duodenal ulcers.

Skipping breakfast has also been linked to an increased risk of gastrointestinal cancers, including those of the esophagus, stomach, colon, liver, and bile duct.

5. Gallstones

Eating stimulates the gallbladder to release bile into the intestines for digestion. Skipping meals for long periods prevents regular gallbladder contractions, leading to bile stagnation. This stagnation can cause cholesterol and bile salts to crystallize, forming gallstones.

Additionally, skipping meals can reduce bowel motility, increasing the risk of constipation and slowing the elimination of excess cholesterol through feces. This contributes further to the formation of gallstones.

Dr. Phuong recommends a healthy, balanced, and nutritious breakfast that includes all four food groups: protein (such as eggs, milk, lean meats, and beans), complex carbohydrates (like oats, brown rice, buckwheat, whole grain bread, sweet potatoes, and corn), healthy fats (such as nuts, avocados, and olive oil), and fruits and vegetables.