For many, breakfast feels optional, but science says otherwise. Skipping that morning meal could do more than leave someone hungry; it might affect long-term health.

A study involving 3,000 UK adults found that for every hour breakfast was delayed, the risk of early death increased by 10%. Another large study published in the Journal of the American College of Cardiology discovered that people who regularly skipped breakfast had a 75% higher chance of dying early from cardiovascular disease.

However, experts caution that the relationship between breakfast and health isn’t black and white. Nutritionist Rob Hobson believes the idea that skipping breakfast leads directly to health issues “oversimplifies the science.”

He explains that it depends on overall diet and lifestyle. “Some people feel perfectly fine fasting until lunch, while others find missing breakfast throws their day off balance,” Hobson told The Independent.

Missing Out on Key Nutrients

Freepik | lifeforstock | Skipping breakfast means missing out on vital daily nutrients like protein and vitamins.

Skipping breakfast may not seem serious, yet it can mean losing essential nutrients that support the body throughout the day. Breakfast often provides important sources of fiber, protein, and vitamins from foods like eggs, yogurt, oats, and fruit. Large studies consistently show that people who eat breakfast tend to consume higher levels of calcium, B vitamins, and protein than those who skip it.

Hobson highlights that these morning meals help with appetite control and steady energy. “Breakfast is often when people get fiber, calcium, and protein, nutrients linked to better gut health, blood sugar balance, and cholesterol regulation,” he explains.

Nutritionist Kim Pearson agrees, adding that skipping breakfast doesn’t mean the day is lost, but it does mean adjustments are needed. “If you prefer to delay your first meal, make sure you’re still getting enough fiber and protein later in the day,” she advises. “Those nutrients play a vital role in maintaining energy and supporting overall diet quality.”

Why Skipping Breakfast Won’t Help With Weight Loss

Many believe skipping breakfast can speed up weight loss, yet experts say that strategy can easily backfire. Research shows people who skip breakfast often overeat later, reaching for sugary or high-fat snacks. That habit can disrupt calorie control and make it harder to manage weight.

“Those who skip breakfast tend to overcompensate later or make poor food choices in the evening,” Hobson says. “Over time, that makes maintaining a healthy body weight more challenging.”

In other words, skipping breakfast may appear efficient but often backfires. A well-rounded morning meal helps stabilize hunger and metabolism throughout the day, setting a healthier tone overall.

The Link Between Breakfast and Blood Pressure

Freepik | A nourishing breakfast fuels the body, sharpens the mind, and keeps you steady.

Nutrition experts warn that skipping meals—especially breakfast—can disrupt blood sugar and blood pressure balance. Long fasting periods cause blood sugar dips, which trigger stress hormones like cortisol and adrenaline. These hormones can temporarily elevate heart rate and tighten blood vessels, raising blood pressure.

“Meals with protein, fiber, and healthy fats keep both blood sugar and pressure stable,” Pearson explains.

Still, skipping breakfast doesn’t automatically lead to health problems. Observational studies link it to higher blood pressure and heart risks, but as Hobson points out, “That may reflect lifestyle patterns—like smoking or inconsistent eating—rather than breakfast itself.”

A Healthy Start Sets the Tone

Experts agree that breakfast affects more than just the morning—it shapes energy, focus, and long-term well-being. Skipping it now and then isn’t disastrous, but making it routine can deprive the body of steady fuel and essential nutrients.

A breakfast built on protein, fiber, and healthy fats supports metabolism and mental clarity. From avocado toast and eggs to yogurt with fruit or a bowl of oatmeal, starting the day with nourishment steadies the body and sharpens the mind.

In the end, what counts most is consistency. Science will keep evolving, but one truth holds: a mindful breakfast powers both heart and mind for the day ahead.