Stay up to date with notifications from The Independent

Notifications can be managed in browser preferences.

The Independent's journalism is supported by our readers. When you purchase through links on our site, we may earn commission.

Breakfast 'not the most important meal of the day'

The influence of advertising may make breakfast seem more important than it is

Kashmira Gander

Thursday 24 March 2016 17:24 GMT

(DebbiSmirnoff/iStock

(DebbiSmirnoff/iStock)

The idea that breakfast is the most important meal of the day may not be true as it has never been scientifically proven, an nutrition expert has said.

Breakfast is commonly viewed as a vital meal which is needed to rev up the metabolism and ensure the body and mind can face the day.

However, this view is likely spurred on by powerful advertising campaigns as there is insufficient scientific evidence to back it up, according to Dr James Betts of the University of Bath.

Dr Betts, an expert in nutrition and the metabolism, told New Scientist magazine that although the benefits of eating breakfast seem “logical”, studies used to argue this case are based on observational studies.

This type of study involves a researcher studying a participant’s existing behaviour rather than assigning them a medicine or activity.

Dr Betts said he was “amazed” to find that there was little evidence which strongly suggested that breakfast greatly benefits a person’s health.

Earlier this year, Dr Betts published a study in the American Journal of Clinical Nutrition which showed that eating breakfast could encourage obese people to exercise more.

The study found that subjects who ate breakfast did not lose weight, but were more likely to by physically active in the morning and eat less later in the day.

The detailed small-scale study involved 70 people, and focused on 23 participants.

Six healthy breakfast recipes to try

Show all 6

1/6Six healthy breakfast recipes to try

Six healthy breakfast recipes to try

You will need: 1 onion, 1 red pepper, 1 stick of celery, 1 cup of mushrooms, 4 to 6 eggs, 1 habanero chilli (optional), 1 tablespoon of oil, 25g of grated low-fat cheese, 150 ml of skimmed milk, 50g of turkey breast. Add some spinach for an extra boost.

Method:

1) Cook your turkey breast so that it’s ready to add to the mix later on. Best to grill it and then chop it up as it’s healthier than shallow frying. 2) Meanwhile, heat the oil and add your onion, pepper, chilli, mushrooms and celery to your pan. Cook these for around five minutes until your veg is nice and soft. 3) Whisk your eggs and milk together in a separate bowl, seasoning with salt and pepper. 4) Add the egg mixture, veg, cooked turkey and cheese to a high-sided baking pan or tin and cook in your oven for around 15 minutes at 170C.

DW Fitness Clubs

Six healthy breakfast recipes to try

Be careful when you buy your porridge, as some brands will cram a lot of sugar in there. Porridge is a good breakfast option as it is renowned for releasing energy slowly, which means you can get to lunch without suffering from a lull. A great source of fibre, potassium and vitamins, bananas are always a good accompaniment to your morning oats.

DW Fitness Clubs

Six healthy breakfast recipes to try

Ingredients: 2 full eggs, 3 egg whites, asparagus, peppers, 50g of smoked salmon

Method

1) Boil your asparagus in water for around five minutes. 2) Meanwhile, mix your eggs and egg whites in a jug, and add a splash of skimmed milk. Chop some peppers up and throw them in too. 3) Once your asparagus is cooked, drain it and chop into smaller chunks. Add these to your egg mixture. 4) Whisk your mixture and season with salt and pepper. 5) Pour the mix into a hot pan with a small knob of butter or a teaspoon of quality olive oil. 6) Cook the omelette for around 90 seconds to two minutes. 7) Once the bottom is cooked, take the pan off the hob and place under the grill for another 30 seconds to a minute in order to cook the top. 8) Serve with your smoked salmon.

DW Fitness

Six healthy breakfast recipes to try

Greek yoghurt has vast nutritional benefits. Regardless of where you stand on the superfood debate, Greek yoghurt’s credentials speak for themselves. A good source of potassium, protein, calcium and essential vitamins, this food forms an ideal base for a healthy breakfast, especially if you’re trying to lose weight.

DW Fitness

Six healthy breakfast recipes to try

Eggs Florentine is not only a tasty breakfast, it also carries a hefty nutritional punch, particularly when you throw some spinach into the equation.

DW Fitness

Six healthy breakfast recipes to try

So fast and easy to make, yet so effective. Wholemeal toast can be a good breakfast choice, as long as you are sensible with your toppings. Peanut butter is perfect. A good source of “healthy fats”, as well as protein and Vitamin E among other nutrients, a liberal spreading of peanut butter can set you up for the day.

DW Fitness

At the time, Dr Betts said that breakfast has been associated with exercising more and controlling blood sugar levels throughout the day.

But regarding weight loss he said: “based on current evidence, having breakfast in itself is not going to make you lose weight and skipping breakfast in itself is not going to make you gain weight.”

He added that as the population tends to lead more sedentary lifestyles than in previous decades, breakfast may be less important than it was but attitudes towards the meal have stayed the same.

He went on that to say that eating “undoubtedly” helps if a person’s performance is important, for example if they are having an interview, exam or taking part in a sporting activity.

In addition, he said consuming breakfast could cause a person to eat more later in the day, but that it is unlikely they will make up for the calories “missed” at breakfast.

Join our commenting forum

Join thought-provoking conversations, follow other Independent readers and see their replies