Sep 26, 2023 – A new study suggests that those who consistently skip breakfast may be at a higher risk of developing specific types of cancer and facing various health complications. Compared to individuals who regularly eat breakfast, those who skip this morning meal have an increased susceptibility to esophageal cancer, colorectal cancer, liver cancer, gallbladder cancer, and extrahepatic bile duct cancer. The study, conducted in China, found that forgoing breakfast can result in impaired glucose metabolism, chronic inflammation, obesity, cardiovascular disease, and the potential onset of cancer.
Dietitian Shweta Gupta, Unit Head-Dietetics at Fortis Hospital Shalimar Bagh, explains that skipping breakfast can elevate the risk of gastrointestinal cancer. It does so by impairing glucose metabolism, causing chronic inflammation, and promoting processes like oxidation and gene mutation, altered microbiome, and an increased risk of esophageal, colorectal, and stomach cancers.
Gupta recommends consuming six short and frequent meals throughout the day, including three major meals and three minor meals. This approach helps control appetite, prevents hunger pangs, and boosts metabolism.
Long-term Adverse Effects of Skipping Breakfast
Breakfast is often touted as the most important meal of the day, and consistently skipping it can lead to various adverse effects, including:
- Drop in Blood Glucose Levels: Skipping breakfast can result in fatigue, irritability, low energy levels, headaches, and may eventually lead to type 2 diabetes.
- Slower Metabolism: The body begins to conserve calories, slowing down metabolism in preparation for potential emergencies.
- Increased Stress Hormone Levels: Skipping breakfast can negatively affect cortisol levels, the primary stress hormone.
- Weight Gain: Overindulgence in food later in the day can lead to increased calorie consumption, saturated fats, simple sugars, and carbohydrates, contributing to weight gain.
- Elevated Risk of Heart Diseases: Skipping breakfast may increase susceptibility to hypertension, high cholesterol levels, and arterial blockages.
- Potential Hair Loss: Skipping breakfast can have an impact on hair health.
- Cognitive Function Impairment: Low glucose levels in the brain may lead to difficulty focusing and concentrating.
- Weakened Immune System: Skipping breakfast can affect immune cells and hamper the immune system’s function.
- Digestive Issues: It can cause digestive problems like bloating, gastritis, and acidity.
The Role of Breakfast in Well-being
Eating breakfast plays a crucial role in overall well-being by:
- Restoring glycogen levels and stabilizing insulin levels.
- Providing essential nutrients.
- Boosting brainpower and cognitive function.
- Improving metabolism and aiding weight loss.
- Encouraging calorie burn throughout the day.
- Positively affecting cortisol levels, mood, and happiness.
- Keeping the heart healthy and preventing obesity, hypertension, atherosclerosis, and related complications.
What to Eat When You Don’t Have Time for Breakfast
For individuals with busy schedules, here are some quick and nutritious breakfast options:
- Fresh fruits and raw or soaked nuts.
- Smoothies made from fresh fruits, vegetables, yogurt, and milk.
- Boiled eggs or egg omelets.
- Porridges with added vegetables and milk.
- Oatmeal with milk, fruits, nuts, and seeds.
- Traditional breakfast items like Poha, upma, besan chilla, thepla, idli, and vermicelli.
Risk Factors for Gastro Cancer
Gupta also highlights other factors that can contribute to gastrointestinal cancer, including:
- Infection in the stomach caused by helicobacter pylori.
- Diets high in salt, preservatives, and smoked foods.
- Diets low in fruits and vegetables.
- Obesity.
- Gastroesophageal reflux disease.
- Gastritis.
- Smoking and alcohol consumption.
- Family history of genetic syndromes.
- History of stomach surgery.
- Stomach polyps.
- Pernicious anemia.
- Common variable immune deficiency.