A recent study conducted at the Hospital del Mar Research Institute in Spain has highlighted the significance of breakfast intake in maintaining heart health. By consuming 20-30% of daily energy needs at breakfast, individuals can significantly lower their risk of cardiovascular issues. The study followed participants over a 36-month period and discovered a correlation between breakfast consumption and changes in BMI and waist circumference. Participants who consumed less than 20% or more than 30% of their daily calories at breakfast experienced a greater increase in these health markers.
The study utilized the Meal Balance Index to evaluate the quality of breakfast foods and found that exceeding 30% of daily energy needs at breakfast was linked with increased waistline circumference, higher triglycerides, and lower HDL cholesterol. Cardiologist Jayne Morgan emphasized the importance of breakfast, particularly for individuals with diabetes, while Michelle Routhenstein, a registered dietitian, stressed the critical role of food quality and choices.
“The quality and choice of foods is extremely important,” – Morgan
Conducted using data from the PREDIMED-PLUS trial, which originally examined the benefits of a Mediterranean diet with and without significant physical activity, this study focused on individuals with overweight or obesity. Participants had a BMI between 27 and 40 kg/m² and exhibited at least three markers of metabolic syndrome. A key finding was that not consuming enough energy at breakfast may heighten cardiovascular risks.
Routhenstein explained that consuming a meal's worth of calories intuitively seems like it would lead to a healthier body but highlighted that this is not necessarily the case.
“Choosing unprocessed foods, and selecting fruits and grains are critical factors. Portion size and discretion also play a role, as well as keeping active and mirroring those same eating habits throughout the day.” – Morgan
The researchers noted a novel finding: individuals consuming more than 30% of their daily energy needs at breakfast developed increases in waistline circumference, higher triglycerides, and lower HDL cholesterol. Interestingly, these effects disappeared by the end of the study period.
“a quality breakfast should include lean proteins [such as] yogurt, eggs, tofu, fish, or beans, fiber [from] vegetables, fruits, or whole grains, and healthy fats [from, for example] avocado, nuts, or seeds.” – Routhenstein
Routhenstein suggested incorporating various foods to complement an energy-balanced breakfast. These include citrus for its potent antioxidant properties, leafy greens for blood pressure regulation, chia or flaxseeds for plant-based omega-3s, oats for lowering cholesterol, and green tea for its anti-inflammatory benefits.
“Some great options to complement an energy-balanced breakfast include citrus — rich in hesperidin, a potent antioxidant that supports heart health — leafy greens that help regulate blood pressure and improve blood vessel function, chia or flaxseeds packed with plant-based omega-3s for reducing inflammation, oats that help lower cholesterol, and green tea, known for its anti-inflammatory properties.” – Routhenstein
The study also found that consuming too little at breakfast could lead to increased adiposity and BMI. This may be due to overeating later in the day, poor appetite regulation, and reduced thermogenesis. Eating excessive amounts can contribute to adiposity by increasing metabolic load and promoting fat storage.
“that it is noted in the study design that both groups experienced weight loss in the first 12 months,” – Morgan
“Consuming too little for breakfast may increase the risk of adiposity and BMI by leading to overeating later in the day, poor appetite regulation, and reduced thermogenesis,” – Routhenstein
“eating too much can contribute to adiposity due to an increased metabolic load, disruption in hunger cues, and promotion of fat storage rather than utilizing it for necessary metabolic functions.” – Routhenstein
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