Why Skipping Breakfast Might Actually Be Healthier | Image Source: www.businesstoday.in
CHICAGO, Illinois, April 10, 2025 – The old belief that breakfast is “the most important food of the day” is now challenged by modern science, nutritionists and even cultural history. While grain companies and food vendors have a long-term breakfast as vital, new discoveries suggest that they could not only ski, it could be beneficial, especially when aligned with the body’s internal clock and metabolic rhythms. The evolution of the science of food, circadian biology and personalized nutrition reshape the way we see breakfast and, more broadly, how we feed our body throughout the day.
The debate on breakfast time is not limited to whether it is consumed or not. It is about knowing when and what to eat and how these options affect long-term health. According to experts such as Dr. Rupy Auja, a doctor and founder of The Doctor’s Kitchen, delaying breakfast a few hours after awakening can improve metabolic health. “Give a little more rest to your guts,” explains Auja, helping to prolong the night, a concept known as time-limited eating. This approach can encourage fat burning and improve insulin sensitivity, especially if the fasting window lasts at least 12 hours.
Nutrition science increasingly supports the idea that time counts as much as content. Dr. Clara Peek, a leading researcher in Northwestern medicine, points out that disturbances in the circadian rhythm – the 24-hour internal body clock – can significantly affect the way muscles treat glucose. The recent Peek study, published in the Proceedings of the National Academy of Sciences, showed that mice with a disturbed muscle watch gene (BMAL1) developed glucose intolerance during fat and carbohydrate diet, even without gaining more weight than normal mice. “The loss of this circadian factor in the muscle has aggravated the development of a diabetic phenotype,” he said.
Should we have lunch?
This issue continues to be a hot topic. Breakfast advocates often cite studies that link regular breakfast consumption to lower risks of obesity, better care and better overall health. However, recent ideas question this story by pointing out that these associations can be more about what people eat, rather than just when.
According to Adam Collins, associate professor of nutrition at Surrey University, it is normal not to be hungry in the morning. He explains that the body prepares for awakening by releasing glucose in the bloodstream, giving it a source of energy ready for awakening. This physiological process reduces the immediate need for food and supports the argument to delay breakfast until mid-morning.
In practice, this means that skipping traditional breakfasts loaded with refined carbohydrates may not be harmful – and may actually be healthier. Auja warns against sweet cereals and white toasts, pointing out that they cause a rapid peak of glucose followed by an accident, which often leads to a cycle of cravings and low energy. Instead, it suggests a morning meal rich in protein and fiber, something like evening oats with flax and chia, or eggs in seed bread, to promote sustained energy and satiety.
What is the perfect time to eat breakfast?
The ideal window for breakfast, according to nutrition experts, seems to fall between 9:00 and 10:00. This moment not only allows your body to wake up completely, but also extends your natural night quickly. This practice is aligned with intermittent fasting patterns, which have gained in popularity for their role in metabolic health, weight management, and even longevity.
Intermittent fasting, particularly model 12: 12 or 16: 8 (12 or 16 hours of fasting followed by a feeding window of 8 to 12 hours), allows the body to enter a fat burning state. During this window, the body uses stored glucose and gradually changes to burned fat. Wait later in the morning to break your quick help to maximize this effect. “You work efficiently with the rhythm of your body instead of opposing it,” explains Aujla.
This approach is also supported by research in the Northwest, where Peek and his team discovered that when the internal muscle clock is interrupted – by poor sleep, a change in work, or an unhealthy diet – glucose metabolism is worsened. The BMAL1 gene, a key component of the circadian muscle clock, helps regulate how muscles use glucose. Disruption at this rate does not necessarily affect weight, but it affects how the body treats carbohydrates, a key risk factor for type 2 diabetes.
Skipping breakfast is still healthy?
Not necessarily. Although it may be beneficial for some people to delay or skip breakfast, it is not a unique size approach. Factors such as age, lifestyle, medical conditions and personal indications of hunger play a role. For children, adolescents and people with specific metabolic needs, breakfast could be crucial.
In addition, the quality of the first meal is more important than its time. A high-protein, fibre-rich breakfast can be energizing and satisfying at 7 a.m. or 10 a.m. In the back, jumping breakfast only to link later can lead to worse results. The key is to be intentional: listen to your body, see how you react and choose foods that support long-term well-being.
Peek’s study also revealed that some genetic adaptations in muscle tissue can help counter the effects of a disturbed circadian rhythm. The hypoxia inducer (HIF) pathway, which usually works in tandem with BMAL1, helps the body adapt to nutritional stress. When HIF was restored to poor BMAL1 mice, its glucose tolerance improved even under poor diet. This shows the potential for future therapeutic interventions for circadian regulators, particularly in people with metabolic syndrome or diabetes risk.
Do humans always eat three meals a day?
Surprisingly, no. The concept of lunch, lunch and dinner is a relatively modern invention. Historically, many cultures operated at one or two meals a day. According to historical data, the ancient Romans usually ate only one meal around noon. The first Americans often had two meals, half a morning and one night.
The three-lane structure gained popularity during the industrial revolution, when factory work required regulated hours. Breakfast has become essential to feed workers for long hours. However, biology has never commanded this routine. Instead, our body is adaptable, able to thrive in different dietary models depending on the context, availability and health goals.
This historic goal offers the freedom to reimagin what healthy foods are today. Instead of rigidly clinging to old standards, we can rely on personalized nutrition and work with, instead of against, the natural markers and rhythms of our body.
What can we learn from new research?
Research is increasingly showing that aligning eating habits with the body’s internal clock – a domain known as chrononutrition – can optimize health outcomes. Dr. Peek’s Northwest team points out that the organism is not a passive nutrient receptor. Instead, their ability to treat food varies throughout the day, governed by internal circadian signals.
By understanding and respecting this internal rhythm, we can support metabolic health. For example, eating foods rich in carbohydrates late at night - when insulin sensitivity is naturally lower – can lead to high blood sugar levels. On the other hand, consuming protein and fibre before daytime, during the maximum insulin response capacity, can stabilize glucose and energy levels.
This approach does not involve strict restrictions on fasting or feeding. It’s about being more thoughtful – maybe wait a little longer in the morning before getting to the food, and choose whole, unprocessed, protein-rich foods that keep you under stress during the day.
How can people apply this in everyday life?
The implementation of the circadian-aligned diet does not require a complete change in lifestyle. Here are some practical tips:
- Delay breakfast by 1–2 hours after waking to allow natural hormonal rhythms to settle.
- Start the day with hydration. Water — possibly with a pinch of salt or lemon — helps restore electrolyte balance after sleep.
- Prioritize protein and fiber in your first meal. Think eggs, legumes, chia, oats, or Greek yogurt rather than processed cereal or white toast.
- Keep meals earlier in the day. Try to finish your last meal at least 2–3 hours before bed to optimize digestion and sleep quality.
Ultimately, health is personal. Not everyone thrives in the same routine. Some people do better with early breakfast, while others enjoy intermittent fasting. What is clear is that the rigid state of mind of breakfasts-first does not serve everyone. By harmonising your body, experimenting with time and focusing on nutrient-condensed meals, you can find a rhythm that supports your unique needs.
As our understanding of circadian biology and nutrition deepens, she realizes that when we eat, it is almost as crucial as what we eat. The future of nutrition is not only found in calorie counts or macro-utrient ratios, but in honour of the innate time of the body, shaped by millennia of evolution.
