Breakfast timing matters: Experts warn against delaying your first meal

Breakfast has long been called the most important meal of the day. New research proves that saying true. A study published in Communications Medicine followed nearly 3,000 adults over 20 years. The findings show that skipping or delaying breakfast could be damaging your body in ways you may not notice right away.

What the study revealed

Researchers at Mass General Brigham found clear links between late breakfast habits and health risks. People who skipped breakfast or delayed it often reported fatigue, low energy, and even signs of depression. There was also a strong connection to oral health issues and, most concerning, a higher chance of early mortality.

Expert insights on breakfast timing

In an exclusive chat, Dr. Eileen Canday, Head of Nutrition & Dietetics at Sir HN Reliance Foundation Hospital, Mumbai, explained why breakfast timing is critical. She said that eating breakfast in sync with our body’s circadian rhythm supports better metabolism. It helps regulate blood sugar, keeps energy levels stable, and reduces cravings later in the day.

Delaying or skipping breakfast disrupts this rhythm. It can raise the risk of diabetes, obesity, and other chronic diseases. Dr. Canday stressed that older adults are especially vulnerable, as their bodies rely on consistent nutrition to maintain balance.

The risks of skipping breakfast

Skipping breakfast may feel harmless in the short term. But long-term, it can impact mental health, metabolism, and heart health.

The study highlights a worrying trend, many people underestimate the role of breakfast in daily wellness.

Not eating in the morning forces your body into a prolonged fasting state. This can lead to unstable blood sugar, higher stress hormones, and overeating later in the day. Over time, the consequences add up.

How to build a healthy breakfast habit

The solution is simple but effective. Start your day with a balanced meal that combines protein, fibre, and healthy fats. Options like eggs, whole-grain toast, fruits, oats, or nuts can provide lasting energy. For busy mornings, even a smoothie or yogurt with seeds can do the trick.

Consistency is key. Eating breakfast at the same time each day keeps your circadian rhythm aligned and your metabolism steady.

The takeaway

Skipping breakfast is more than just missing a meal. It can quietly harm your body, mood, and long-term health. To protect your wellbeing, make breakfast a non-negotiable part of your daily routine.