Healthy Living

Harm of skipping breakfast

Skipping breakfast makes the body not supplied with energy for a long day, easily causing low blood pressure, stomach ulcers, affecting work performance…

In the minds of many people, breakfast is just a side meal that should often be skipped. This has serious effects on the body.

In principle, after finishing dinner, overnight to 6 am the next morning is about 10-12 hours of “empty” stomach, not to mention having to prepare energy for a whole new working day. Therefore, after this time the body needs to replenish energy. “Breakfast is essential,” emphasized the doctor.

Many studies show that people who eat breakfast tend to be healthier, less likely to be overweight, obese, and have a lower risk of certain chronic diseases than those who don’t.

Doctor analysis, not eating breakfast makes your body have no energy supply. The body must mobilize an amount of sugar and protein that is stored and ready for all activities, making the surface of the skin dry, deprived of nutrients. Therefore, wrinkles in the eyes and face can appear, accelerating the aging process in people who do not eat breakfast.

Skipping breakfast will cause a feeling of hunger, low blood pressure, hangovers, and in the long run, it will cause serious damage to the digestive system such as stomach pain. The stomach is always contracting, the gastric juice is secreted, but there is nothing to digest. Over time, stomach ulcers will develop, leading to a decline in the body’s immune system. Being hungry also makes you unable to concentrate, affecting work performance.

Many studies show that skipping meals can affect the body’s circadian rhythms. Disrupted circadian rhythms lead to diabetes and hypertension, increasing the risk of cardiovascular disease.

In addition, skipping breakfast will lead to a situation where noon and night will eat a lot to replenish energy. Meanwhile, in the evening, the activity is not much, the food will not be digested in time, it makes your body heat increase, the amount of fat accumulates more and more. This is the main cause of overweight and obesity.

The doctor said that vermicelli, pho, sticky rice, bread… are the foods that should be eaten in the morning to recharge. A packet of sticky rice contains protein (protein), fat (lipid), and contains a lot of energy from starch (glucid). Vermicelli has more nutrients, can provide more protein. You can eat fish vermicelli, chicken vermicelli, pho of all kinds, sticky rice with meat, sticky rice with eggs… to replenish energy, choose for breakfast. In general, in terms of quality, eating a bowl of vermicelli and pho will be more balanced than eating a pack of sticky rice.

Some healthy breakfast foods are as follows:


Eating eggs in the morning not only increases the feeling of fullness for a long time, reducing the number of calories at the next meal, but also helps maintain stable blood sugar and insulin levels. Eggs increase good cholesterol and improve insulin sensitivity. In addition, egg yolks contain lutein and zeaxanthin, which are antioxidants that help prevent eye disorders like cataracts and macular degeneration. Eggs are also one of the best sources of choline – a nutrient that is important for brain and liver health.

You can boil, fry, stir-fry, omelet… eat in the morning. However, should only eat about 2-4 fruits a week, should consult a nutritionist to know the nutritional status and pathology of each person.


Oats are a whole grain that is grown mainly in Europe, most in North America. Like brown rice, oats are also a good source of fiber, especially beta glucan, and are rich in vitamins and minerals. Benefits of eating oatmeal include reducing the risk of cardiovascular disease, high blood pressure

In 35g of cooked oatmeal contains only about 6g of protein, which does not meet the protein requirement for breakfast. To increase the protein content of your oatmeal breakfast, you can combine oats with milk instead of water, add eggs or cheese.


Cheese has a high protein content, increases metabolism, creates a feeling of fullness. Cheese is also full of fats like conjugated linoleic acid (CLA) that can aid in weight loss. Should eat cheese with berries, ground flaxseed to help breakfast full of fat, fiber, vitamins.

In short, when you eat breakfast, make sure to choose foods that are rich in nutrients. Choosing the best foods to eat in the morning can help curb hunger and kick-start your body’s metabolism.

Doctors recommend combining fruit with eggs, cheese in breakfast. Fruits contain high levels of fiber and water, in particular, citrus fruits are rich in vitamin C, which is good for health.

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