Understanding the Impact of Missing Breakfast on Health and Well-being

Let's be real—how many of us actually sit down for a proper breakfast? Most of the time, we're rushing out the door, grabbing a kopi or teh peng, and hoping that’s enough to last till lunch. Some of us skip breakfast entirely, either because we’re not hungry or we think it’ll help us lose weight. But is it really a good idea? Spoiler alert: Not really. Here’s why breakfast in the morning matters more than you think.

What happens when you regularly skip breakfast?

Your Blood Sugar Levels Go Haywire

Think of breakfast like the “on” switch for your body. After fasting the whole night, your blood sugar levels need a boost to get going. When you don’t eat, your blood sugar levels remains low, energy levels dip, and you end up feeling tired, cranky, and unable to concentrate. Worse still, your body might crave sugary snacks later on—hello bubble tea and random snacking—leading to unhealthy eating habits. Skipping breakfast may increase the risk of weight gain and insulin resistance.

Your Metabolism Slows Down

Skipping breakfast makes your metabolism sluggish. The first meal of the day gets your body’s engine running, helping you burn calories efficiently. When you skip it, your metabolism slows, making it harder to lose weight in the long run. It also increases the risk of metabolic disorders such as Type 2 diabetes. If you’re aiming for a healthier lifestyle, eating something light but nutritious in the morning is a better way to go.

Your Hormones Go Havoc

Ever wonder why you feel extra hungry later in the day after skipping breakfast? That’s because your hunger hormones, especially ghrelin (aka the “I’m hungry” hormone), go into overdrive. This means you might end up overcompensating at lunch or dinner, which defeats the whole purpose of skipping breakfast to begin with. Not exactly the best weight-loss strategy, right?

Your Brain Function Takes a Hit

If you want to stay sharp and focused at work or school, breakfast is non-negotiable. Research shows that people who eat nutrient-rich breakfast perform better on cognitive tasks, have better memory, and can focus longer. So, if you’ve been feeling brain fog or struggling to get through morning meetings, it might be time to reintroduce breakfast into your routine and provide your brain with the necessary fuel.

The Long-term Health Risks

Regularly skipping breakfast doesn’t just affect your daily performance—it can also increase your risk of chronic diseases. Studies have linked it to a higher likelihood of heart disease, obesity, and high blood pressure. Basically, not eating in the morning could lead to bigger health problems down the road.

Quick & Nutritious Breakfast Ideas

A solid breakfast doesn’t have to be fancy or time-consuming. Here are some quick, fuss-free ideas to get you through your busy morning:

• Overnight oats with fruits and nuts (prep it the night before, easy peasy!)
• Wholemeal toast with avocado and eggs (or kaya and butter if you need a local twist)
• Smoothie with spinach, berries, and protein powder (blend and go)
• Kopi or teh with a soft-boiled egg and wholemeal kaya toast (classic SG-style breakfast)

The key is to include a mix of carbs, protein, and healthy fats to keep your energy levels stable throughout the morning. By prioritising a balanced morning meal, you can support your body's natural energy balance and set the tone for a productive day.

TL;DR: Eat Your Breakfast

Skipping breakfast might seem convenient, but doing it regularly messes with your energy, metabolism, hunger levels and more importantly, long-term health. If intermittent fasting works for you, great. But for most people, a nutritious morning meal helps keep your body in balance and sets you up for a productive day. So, the next time you think of running out the door without eating, at least grab a banana or a quick Kopi-O Kosong. Your body will thank you later!

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This article was written in collaboration with Karthik Pillay, Neural Nutrionist and Founder of Neural Performance Institute.

Disclaimer:
This article is for your information only and does not consider your specific investment objectives, financial situation or needs. We recommend that you seek advice from a Prudential Representative before making a commitment to purchase a policy. T&Cs apply. Protected up to specified limits by SDIC. Information is correct as at 14 August 2025.