Eating a balanced breakfast has been linked to better weight loss and health markers by scientists probing the diets of hundreds of older adults in Spain.

Researchers followed 383 adults aged 55-75 with obesity and metabolic syndrome and found that those who ate large breakfasts or skipped breakfast altogether had a higher level of excess weight.

Metabolic syndrome is a medical term for a cluster of factors that put you at higher risk of certain chronic diseases, including obesity, type 2 diabetes, high blood pressure, and high levels of fatty compounds called lipids in the bloodstream. It is related to insulin resistance and can harm the blood vessels.

In a study monitoring the diets of 383 adults, researchers observed the impact of breakfast on body mass index (BMI), which is calculated from a person’s height and weight. Participants were advised to follow a “Mediterranean”-style diet, which includes plenty of vegetables and whole grains.

Participants who ate large breakfasts or skipped breakfast had a 2 to 3.5% higher BMI compared to those who ate a moderately-sized breakfast. Those who consumed a moderate breakfast had better health metrics, including waist circumference and lipid levels in the blood.

A high-quality breakfast, rich in nutrients like protein, fiber, and carbohydrates, was associated with better health outcomes. On the other hand, a lower-quality breakfast high in salt, sugar, and saturated fat could lead to negative health effects.

While the study could not establish a causative link between breakfast size and health metrics, researchers emphasized the importance of eating a balanced breakfast. They suggested that a moderate breakfast size could prevent snacking later in the day.

Professor Álvaro Hernáez from Ramon Llull University stated, “Breakfast is the most important meal of the day, but what and how you eat it matters. Eating controlled amounts and ensuring good nutritional composition is crucial for better cardiovascular risk factor outcomes.”

The research was published in the Journal of Nutrition, Health, and Aging. Overall, the study highlights the significance of a healthy breakfast in promoting weight loss and overall well-being.