Should you eat breakfast? As much as I hate to admit it, mom was right. It’s true that breakfast really is the most important meal of the day, as it provides our brains and bodies with enough protein, healthy fats, fiber, and complex carbohydrates to boost productivity and mental focus during the day. While intermittent fasting is touted by many experts who believe that skipping breakfast and giving the body time to fast could aid in weight loss and management, it doesn’t work for everyone, and there’s mixed research on such results. Most importantly, it takes away the opportunity to acquire key nutrients and energy.

Let’s assume that we all want to eat breakfast in the morning. What are the benefits of breakfast

“Eating breakfast can have a positive effect on both your mental and physical performance throughout the day. There are many studies showing the relationship between breakfast eaters and a healthier nutritional intake. People who eat breakfast are more likely to hit their recommended servings of vitamins and minerals each day and are less prone to overeat in the evening,” says Lauren Blake, RD at The Ohio State University Wexner Medical Center over email with Extra Crispy. “Studies also show that people who eat breakfast tend to have fewer problems managing their weight and tend to have more positive moods and energy throughout the day than those who skip breakfast,” Blake adds.

Yet, not all breakfast foods are equal, as some increase energy and nutrition, while others deplete the supply.  

“It’s important to start out your day with a balanced breakfast full of fiber, protein and healthy fats. This boosts your metabolism and replenishes blood sugars, increasing your energy levels to stay focused and productive during the day,” says Stephanie Perruzza, MS, RD, CDN and KIND’s Health & Wellness Communications Specialist over email with Extra Crispy. “Certain breakfast foods like sugary cereals or a pastry with butter lack nutrients like fiber and protein. This imbalance of nutrients can cause a sudden rise and fall in blood sugar, leaving you feeling sluggish and unproductive,” Perruzza cautions.

“Rather than grabbing a sugary energy bar, kick the day off with a balance of fiber, healthy fats and protein; this will keep you satisfied and full much longer,” advises Matt LaCasse, Birch Benders CEO and co-founder.

So there you have it, and we're glad to settle the debate.