The Dangers of Skipping Breakfast: Myth or Fact?

Hello, steemians, it's Murse-danie 💙.

We’ve all been there, rushing to work or school, grabbing only a coffee (or nothing at all), and telling ourselves, “I’ll eat later.” But is this harmless, or are we setting ourselves up for health problems?I have happened to see patients who can’t function without breakfast and others who can by skipping it. Meanwhile, science actually supports both perspectives, depending on your body, health, and habits.

Let me share two quick patient stories and my personal experience:
Tosin*, a 28-year-old office worker, skips breakfast daily because she’s always late. By 11 a.m., she’s exhausted, irritable, and reaching for pastries. Over time, she gained 8 kg without realising why.

Mr Ade*, a 45-year-old practising intermittent fasting, skips breakfast but eats balanced meals later. He lost weight.

In my own case, it all depends on what I took in the previous night , but then I prefer breakfast since I mostly lift weight as part of my morning exercise.

image of what I prefer for breakfast

Everyone tends to have different outcomes, because their overall habits differ.

(Footnote: Names have been changed.)

1.Skipping Breakfast & Metabolism

Some studies say skipping slows metabolism. Others say your body adapts well. The truth is, it all varies.If you feel sluggish, it’s hurting you. If you feel energised, it means you're fine.

2.Blood Sugar Controller

People who skip breakfast often face mid-morning sugar crashes, which contribute to headaches, dizziness, and mood swings.Diabetics are especially vulnerable because their blood sugar balance depends on regular meals, as such, breakfast is advisable to prevent hypoglycaemia.

3.Weight Gain or Weight Loss

Skipping breakfast can cause overeating later in the day.But in controlled intermittent fasting, skipping breakfast may aid weight loss. It all depends: mindless skipping might be harmful. Planned skipping could be potentially healthy.

4.Long-Term Risks🚨

Some studies link regular breakfast skipping to
● Heart disease risk
● High blood pressure
●Type 2 diabetes
Meanwhile, this might not be caused by breakfast itself, but the poor food choices people make when they finally eat.

• Children & teens (they need energy for learning & growth).

• Pregnant and lactating mothers.

• People with diabetes, ulcers, or low blood sugar tendencies.

• Manual labourers who need energy early in the day.

While still talking about the myth and fact of breakfast, let's highlight what to avoid and what to go for.

Avoid:
❌️ Sugary cereals.
❌️ Soda or energy drinks.
❌️ alcoholic beverages.

Better options:
✅️Eggs and veggies
✅️Oats with banana & chia seeds.
✅️Whole grain bread and avocado.
✅️Moi moi and fresh fruit juice.
✅️Bean cake (akara) and pap.
✅️Green tea or water.

1.Breakfast is not the most important meal; nutrition is what matters, not just the time of eating.

2.Skipping breakfast may be harmless for some (like intermittent fasters) but risky for others (like kids, diabetics, or busy workers who compensate with junk food).

3.The real danger is not skipping breakfast but rather skipping healthy food choices.

my nutritious mid day meal

All you need do is understand yourself.🤷
Are you the type that can function without breakfast, or do you get weak and sluggish without it? Do you have the above-listed conditions? If you do, don't skip breakfast.
Remember it's not really the time but the meal itself.