A recent expert analysis, published on April 27, 2025, has reignited the debate about whether breakfast is truly the “most important meal of the day,” delivering surprising findings that challenge long-held nutritional conventions. With more Thai adults and youth experimenting with intermittent fasting or skipping breakfast for convenience or health goals, understanding the latest science is increasingly relevant for families, health professionals, and educators across Thailand.
For decades, breakfast has been upheld as the nutritional cornerstone that kickstarts metabolism, supports energy levels, and enhances cognitive performance. However, millions of people around the world—including many Thais—now regularly skip breakfast, whether as part of busy routines or guided by new dietary trends like intermittent fasting. The latest scientific research, combined with insights from leading nutritionists, paints a nuanced picture of the potential metabolic and cognitive outcomes of this habit.
The feature article highlights key changes that occur in the body following an overnight fast. After a typical evening meal, the body begins a natural fasting state. Around 12 hours after eating—usually by mid-morning—the body’s metabolism starts to use fat as its main energy source, a process further accelerated by morning exercise. According to a dietitian cited in the article, this metabolic shift is one reason intermittent fasting has gained popularity: those who skip breakfast may experience enhanced fat burning and more stable blood glucose later in the morning, especially if the eventual first meal is rich in protein and healthy fats.
Recent research supports several of these claims. A 2024 review in Scientific Reports confirms that skipping breakfast can alter blood metabolites, sometimes increasing the risk of cardiovascular diseases (CVD) and long-term metabolic issues, particularly when breakfast habits are irregular or paired with poor-quality diets source: Nature: Blood metabolites mediate effects of breakfast skipping on heart health. Another systematic review published in 2025 highlights how meal timing generally, not just food choice, influences glycemic outcomes and risks for metabolic diseases like steatotic liver disease, a finding relevant for Thai adults as fatty liver disease rates rise locally [PubMed source].
The energy regulation effects of skipping breakfast are complex and highly individual. For some, morning fasting prevents the sharp blood-sugar spikes and subsequent “energy crashes” often linked to high-carb or sugary breakfasts. Nutrition experts emphasize that this stable pattern of energy release may benefit those aiming to improve mental clarity or reduce cravings. However, others may experience reduced concentration, irritability, or poor academic and work performance. A recent clinical study revealed that habitual breakfast skippers were more likely to show signs of long-term cognitive decline and neurodegeneration among older adults, emphasizing caution for seniors and those at risk for neurodegenerative diseases ScienceDirect: Clinical association of habitual breakfast skipping with cognitive decline.
Individual needs and responses are especially crucial for specific populations. Growing children, adolescents, and high-performance athletes benefit from regular morning nutrition to support academic performance, growth, and physical recovery. In a 2024 cross-sectional study, irregular meal timing—particularly breakfast skipping—was associated with higher rates of depression and poor academic outcomes among children and adolescents, an issue closely mirrored in Thai youth facing intense study schedules [PubMed summary].
For Thais managing diabetes or other chronic conditions, meal timing is even more critical. Experts urge caution, noting that skipping breakfast can disrupt blood glucose regulation and may undermine medication effectiveness for those with diabetes or digestive conditions. At the same time, not everyone suffers adverse effects. The emerging consensus among nutrition scientists is one of personalisation: the “best” breakfast strategy is highly individual, dependent on metabolism, sleep, activity level, stress, and even cultural eating patterns.
Within the Thai context, communal breakfasts—ranging from rice soups and grilled meats to local fruit—are part of daily life and family tradition. Despite evolving diets, skipping breakfast for fasting remains less common than in Western nations, attributed to cultural values of shared meals and family connection. However, young urbanites in Bangkok and other cities increasingly cite time constraints and health trends as reasons for missing morning meals, potentially missing out on essential nutrients typically supplied in traditional Thai breakfasts.
Research reviewed in the article also reveals mental health implications. One systematic review highlighted the paradoxical effects of exercise performed with or without breakfast, showing that while cognitive benefits of exercise are strong, breakfast consumption may further bolster outcomes, particularly in tasks involving memory and attention [PubMed summary]. This nuance is particularly relevant for teachers and parents as Thailand renews focus on education quality and youth health.
There are also potential long-term impacts for those regularly skipping breakfast. Multiple cohort studies, including a 2024 review of cardiovascular risk data, found that habitual breakfast skipping was associated with increased risk of obesity, hypertension, and adverse metabolic profiles, especially if paired with other unhealthy lifestyle factors PMC: Skipping Breakfast and the Risk of Cardiovascular Disease and Death.
Leading Thai nutritionists and medical professionals recommend that those considering intermittent fasting or breakfast skipping do so with self-awareness and appropriate monitoring. Those with a history of disordered eating, blood sugar instability, or high physical demands should prioritize consistent and balanced morning nutrition. On the other hand, adults seeking metabolic flexibility may benefit from self-experimentation, tracking how various breakfast routines influence energy, mood, and health metrics.
For practical application in Thailand, the central advice is flexibility and individualisation, not dogmatic adherence to any particular meal pattern. If you function best with a breakfast of rice porridge and eggs, or if skipping that meal supports your health and productivity, listen to your own body’s signals. Families, educators, and healthcare providers are encouraged to recognize diverse needs and foster a supportive environment for making informed dietary choices.
Looking forward, researchers continue to investigate the long-term effects of meal timing and breakfast habits for different risk groups and age brackets. Precision nutrition—tailoring dietary advice to genetics, microbiome, lifestyle, and cultural context—holds promise for resolving many debates that standardised guidelines cannot answer. As such, the breakfast discussion in Thailand sits at the intersection of tradition and emerging science, with the best path for most involving a mindful and adaptive approach to morning eating.
In conclusion, Thai readers seeking to optimize their health should reflect on their own nutritional needs. If you feel energized, focused, and balanced with or without breakfast, your routine may be optimal for you. Should you notice dips in mood, mental clarity, or physical wellbeing, experiment with protein-rich or fiber-heavy morning meals drawn from Thai culinary traditions. For those with chronic illnesses or special medical needs, consult with qualified healthcare providers before making major changes to your eating timetable. Most importantly, approach dietary decisions with curiosity, flexibility, and respect for your own body—and for the cultural traditions that have nourished generations.
Sources:
- Here’s what happens to your body if you skip breakfast, according to an expert (original)
- Blood metabolites mediate effects of breakfast skipping on heart health
- Clinical association of habitual breakfast skipping with cognitive decline
- Skipping Breakfast and the Risk of Cardiovascular Disease and Death