healthy breakfast

Current surveys show that more Americans are skipping breakfast. In fact, in the United States, the trend of skipping breakfast has been rising over the last 50 years. Furthermore, it is reported that 23.8 percent of young people skip breakfast every day.

On the other hand, several studies have shown that skipping breakfast is not healthy. Indeed, a new study from the University of Iowa published on April 22, 2019, in the Journal of the American College of Cardiology, reports that those who skip breakfast have 87 percent higher odds of dying from heart related causes.

Most noteworthy, the study came up with their findings by tracking death rates of 6,550 Americans, between the ages of 40 to 75, from 1988 to 2011. In addition, the study found that the odds of a stroke were particularly high among the breakfast skippers. In fact, the breakfast skippers had more than three times the odds of a fatal stroke than those who had breakfast.

Behavioral Consequences

Many people think that skipping breakfast and/or other meals throughout the day will help them lose weight. However, those who skip breakfast, were more likely to get hungrier later in the day. And this hunger, which increases in intensity as the day goes on, likely drives them to overeat. Moreover, skipping breakfast regularly, also causes regular overeating, which over time leads to obesity.

Physiological Response

Meanwhile, skipping breakfast impairs insulin sensitivity, whereby the cells in the body can’t use blood glucose effectively. In fact, impaired insulin sensitivity is linked to obesity and diabetes. In addition, skipping breakfast might also affect other hormonal processes that cause blood pressure to rise. Finally, skipping breakfast is also linked to increase in cholesterol levels.

A Better Way

Most of all, it is healthier to eat something soon after waking up. And it’s just not any kind of breakfast. For example, eating donuts, pastries and sugary cereals isn’t the answer. In fact, scientific studies show that you get improved cognitive performance and more sustained energy from meals that don’t spike your blood sugars, or, in other words, foods with low glycemic load.

And, these foods include fruits, vegetables, legumes (like peas, beans, lentils), nuts and seeds, and whole grains. Also, foods that contain little or no carbohydrates, like eggs and meats, have a glycemic load of close to zero.

Therefore, a healthy nutritious breakfast can consist of

  • Plain yogurt with fruits and nuts, or
  • Oatmeal with fruits and nuts, or
  • Whole wheat or rye toast with nut butter, or
  • Black beans with corn or whole wheat tortilla

Moreover, studies have shown that eating a healthy breakfast results in better cardiovascular health.

Results of the Study

In the study, researchers found that 16 percent of the study population ate breakfast either rarely or never. After adjusting for race, age and gender, researchers found that skipping breakfast raised the odds of death from any cause by 19 percent. In addition, skipping breakfast raised the odds of deaths, tied to heart events such as heart attack or strokes, by 87 percent.


In conclusion, if you want to lower the risk of heart attacks and strokes later in life, it’s important to eat a healthy breakfast every morning.


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