Breakfast: yay or nay?

The question of whether or not to eat breakfast is, surprisingly, something that comes up more regularly than just about any other question I can think of.

And what always strikes me is the tone in which it’s asked.

So many people tell me, quite sheepishly, that they don’t eat breakfast - almost as if they’re bracing themselves for a telling off. As though not eating breakfast is something inherently wrong, something that needs correcting.

So let’s start here:

There is no universal rule that says everyone must eat breakfast.

To my mind, it really comes down to what suits you - and more importantly, what your body is telling you.

Listening to your own signals

The real question isn’t “Should everyone eat breakfast?”
It’s: Should YOU?

Are you getting hunger signals first thing or later in the morning?
Are you getting symptoms during the morning if you haven’t eaten?

Those might look like:

• Feeling hangry or irritable
• Low energy
• Feeling generally below par
• Constantly thinking about lunch
• Snacking your way through the morning

If you recognise yourself in any of that, then yes - in that case, I would say breakfast is probably a good idea.

That doesn’t necessarily mean eating the moment you wake up.

Not all of us are hungry first thing, and that’s perfectly fine. It might simply mean getting organised - perhaps the night before, or if you have time in the morning - so that you have something with you, and when those hunger signals strike, you’ve got it covered.

The overnight fast - friend, not foe

There are also benefits to having a decent overnight fast. I’m not talking extremes here - something in the region of 12 hours is fairly normal for most people.

If you eat your evening meal between six and seven, then having breakfast around seven or eight the following morning probably doesn’t feel like an overly long fast. Fourteen hours might actually feel closer to “I’m now ready to eat again”.

If your body is giving you that message - and you’re not experiencing negative symptoms - then so be it.

A longer overnight fast gives your digestive tract time for housekeeping and allows energy to be diverted to all the other essential functions your body needs to carry out, rather than processing food.

Again, the key word is if.

If you’re not feeling well, not feeling steady, not feeling energised, then that’s information worth paying attention to.

The problem with breakfast in the UK

Where I do think we need to pause and reflect is not so much whether we eat breakfast, but what we typically choose to eat.

We’re incredibly hung up on the idea of “breakfast foods”, which usually means cereal or toast. There’s a sense that what we eat at breakfast should look completely different from what we eat at any other time of day.

That isn’t a biological rule. It’s largely the result of marketing.

If we really think about it, is there any good reason why breakfast food should be fundamentally different from lunch or dinner?

In many cultures, leftovers form a big part of breakfast - and how convenient is that?

Toast and cereal are also typically low in protein, which means they’re not particularly satiating.

If we’re aiming for around 20-30 grams of protein per meal across the day, you’re going to struggle if you’re starting with toast or cereal alone.

They’re also often higher sugar and lower fibre, meaning we’re missing a valuable opportunity to contribute towards our daily fibre target - around 30 grams per day.

If you’re getting just one gram of fibre per slice of white toast, that’s a long way from where you want to be.

In the British Isles, breakfasts also tends to be very samey.

They tend to be repetitive, and I’m as guilty of repeating the same thing over and over as anyone else. But there are some real limitations to that pattern. 

Diversity is the watchword for good gut health and, hence, good general health. Mixing up our breakfasts can have more benefits than just adding interest to our mornings.

Size matters more than we think

Breakfast is also typically the smallest meal of the day.

That may partly be because we’re short of time in the morning, or can’t face a larger meal - but there is evidence that having a larger, high-protein meal earlier in the day is beneficial for blood sugar regulation over the rest of the day.

If blood sugar isn’t well managed - something many of you have heard me speak about - that can show up as:

• Poor energy
• Brain fog
• Moodiness
• Cravings

This becomes particularly relevant if you have PCOS.

There is evidence that having breakfast as your largest meal of the day, making it high in protein, can be beneficial for reducing PCOS symptoms over time.

So once again, this isn’t about rules - it’s about the bigger picture.

So… should you eat breakfast?

The answer is simple and possibly frustrating: Listen to your body.

What information is it giving you about whether breakfast is a “yes” or a “no” for you?

And then - if it is a yes - are your choices supporting you?

What might a more ‘helpful & healthful’ breakfast look like?

If toast and cereal aren’t serving you particularly well, there are plenty of other options that don’t require complicated recipes or hours in the kitchen.

Eggs are a great standby: high protein, highly satiating, with lovely healthy fats.

Two eggs on a slice of robust wholemeal toast can be a very solid start to the day.

Greek yoghurt is another excellent choice - again high in protein and very filling.

Porridge can be a good option too, particularly if you go for whole rolled oats or pinhead (steel-cut) oats, which are less processed and higher in fibre. Or perhaps branch out & make it with buckwheat groats, or chia seeds.

And then there are the add-ins: fruit, nuts, seeds, grains.

These maximise the impact of whatever bowl or plate you’re starting with.

You might also think more continentally - adding meats or fish into breakfast.

Tinned or vacuum-packed kippers, smoked mackerel - fantastic options.

When it comes to bread, think weighty, robust and wholegrain.

If your loaf is soft, lightweight and squidgy, that’s usually a sign it’s highly processed and not going to keep you full for long.

What can you put on that toast?

• A smear of houmous and sliced avocado
• Nut butter with a boiled egg
• Beans
• Mashed feta and sliced tomato or cucumber

If you’re vegan, tofu scramble can be a great option - just be aware of quantity. One whole pack is often what you need to hit a meaningful protein target at breakfast.

Even pancakes can be part of the picture - if they’re built around oats, higher-protein flours, nuts and seeds, rather than refined flour and sugar with a lake of maple syrup.

Keep it practical, not perfect