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1. Skipping breakfast does not align with a longevity diet
In blue zones, communities with the longest life expectancy and the oldest people in the world, breakfast is a priority, according to Dan Buettner, indicating that breakfast can be great for longevity.
“We have a saying: ‘Eat breakfast like a king, lunch like a prince, and dinner like a pauper,'” Buettner says.
“In blue zones, they eat the largest meal of the day for breakfast and then eat smaller meals as the day goes on, often eating dinner early and then not eating until breakfast the next day.”
Breakfast in blue zones also looks different than the typical breakfast in the American diet, he notes.
“People should avoid most of what is marketed in the United States as breakfast foods, such as cakes, sugar-laden cereals, yogurts and granola,” Buettner says. “Instead, people should get out of the blue zones and eat a strong, healthy breakfast.”
Try eating these foods in the morning to align your eating style with the world’s healthiest communities:
- Beans
- Vegetables
- Rice
- fruit
- miso
- Oatmeal
“I often start the day with a minestrone stew filled with vegetables and beans,” says Buettner. “I challenge everyone reading this to try eating minestrone stew or rice and beans for breakfast for a week and see how you feel.”
2. Skipping breakfast can negatively affect your mood and sleep quality
If you typically skip breakfast and notice that your mood or sleep isn’t as good as you’d like, there may be a correlation.
A 2023 study With more than 700 university students as participants, skipping breakfast was found to be associated with effects on sleep chronotypes and an increase in depressive symptoms, negatively affecting sleep quality. The researchers note that the effects of not eating breakfast on sleep quality were not significant, but there was a notable difference compared to cases in which people ate breakfast regularly.
a smaller study With 66 healthy adults in their 20s, they found that the frequency of breakfast consumption was associated with changes in sleep quality, mood, and even eating habits. According to the study, those who consistently ate breakfast had “better perceptions of sleep quality, waking mood, and waking alertness compared to those who skipped breakfast.”
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