Disclaimer: I am not a dietician or medical professional; I am a random lady on the internet doing “health research.” Please consider using alternative sources—like your medical provider(s)—if you are considering making changes to your breakfast or diet, or writing a paper for school.
Growing up, I was told that breakfast is the most important meal of the day—a mantra echoed by parents, teachers, and those relentless cereal commercials. But as I got older, I started to question this. How did a plate piled high with syrup-drenched pancakes, sugary cereals, and icing-laden pastries become the standard way to start the day in my country (USA)?
Is breakfast the most important meal of the day, or is that just something we’ve been led to believe? Some people swear by a hearty morning meal, while others skip it entirely without any noticeable drawbacks. Even Bill Gates and Elon Musk admit to not eating breakfast.
I used to think breakfast fit a certain mold—mostly because that’s all I knew. But traveling opened my eyes to the vast array of morning traditions around the world (*cough,* mainly in Europe). I discovered that the American version of breakfast is just one narrow slice of a much larger pie.
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The Science—or lack thereof—Behind Breakfast
Before diving into the cultural aspects, let’s address the science. Does breakfast hold the key to health and productivity?
Learn more: The Truth About Eating Breakfast & Weight Gain (What Food Brands Don’t Want You to Know) by Abbey Sharp
According to Abbey Sharp, numerous studies have attempted to answer this, but many fall short due to poor methodology. They often aren’t randomized controlled trials—the gold standard in research—and tend to focus narrowly on breakfast’s impact on weight, ignoring what people are actually eating.
Moreover, a significant number of these studies are funded by corporations with a vested interest in promoting breakfast products. The result? No definitive evidence that this meal is inherently special or crucial for adults. It’s more of a marketing myth than a nutritional necessity.
Betts, James A et al. “The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults.” The American journal of clinical nutrition vol. 100, 2 (2014): 539-47. doi:10.3945/ajcn.114.083402.
However, there is a caveat: for children and teenagers, eating breakfast can improve learning and cognitive function. So, if you’re a student, that morning meal might be more important for you.
The Evolution of American Breakfast
American breakfast culture can be split into two categories:
- Diner style:
- Think eggs, bacon, pancakes, waffles—often served in generous portions and laden with butter and syrup.
- Cereal and convenience foods:
- Quick options like cereals, Pop-Tarts, and granola bars designed for the on-the-go lifestyle.
Diner Breakfast: A European Remix
Many classic American breakfast items are inspired by European cuisine:
- Pancakes: Similar to European flatbreads but transformed into fluffy cakes soaked in butter and syrup.
- Bacon and Sausage: Borrowed from the traditional English breakfast but often missing the accompanying beans, tomatoes, and mushrooms.
- Waffles: Originating from Belgian waffles, but with the pearl sugar removed and topped with sweet syrups instead.
America took these traditions and modified them—adding more sugar, increasing portion sizes, and often removing the more nutritious elements.
During my time in Europe, I noticed that these nutritious elements seem to be missing from restaurant breakfasts. They appear to be just as dessert-like as American breakfasts. (This is in contrast to Jonny Harris’ observations, who inspired this post.)
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The Rise of Sugary Cereals
The Industrial Revolution brought about a demand for quick, convenient breakfast options. Enter cereals like Corn Flakes, which were mass-produced and marketed as healthy starts to the day. But as taste buds craved more excitement, sugar content skyrocketed.
Marketing campaigns targeted children and adults alike, convincing us that these sugary options were the ideal breakfast. Over time, eating dessert for breakfast became normalized.
Muffins are essentially cupcakes without frosting, many yogurts contain as much sugar as ice cream, and doughnuts—well, they’re unapologetically dessert masquerading as breakfast!
A Personal Journey Toward Better Breakfasts
My issue with American breakfast isn’t about the sugar or calories (in general, at least); it’s about enjoyment and how the food makes me feel. I don’t want to start my day with what feels like dessert.
After learning about breakfast from YouTubers and experiencing mornings in different cultures, I began to incorporate new foods into my morning routine: mainly, a piece of fruit, occasionally protein oatmeal, and decaffeinated coffee. I’ve explored lighter meals that don’t fit the traditional American breakfast mold. This shift has been refreshing.
I’m not abandoning pancakes or cereal entirely—I still enjoy them occasionally, especially when I have them for dessert.
Rethinking Morning Meals
If you love traditional American breakfast foods, that’s great. There’s no judgment here. Food is personal, and you should eat what makes you happy.
However, if you’re like me and find the typical options unsatisfying, consider exploring options from other cultures or just skipping it. You might discover new habits, flavors, and foods that make your mornings brighter.
If you enjoyed this post, consider reading my other health articles, like Periodization Models and Training Cycles in Resistance Training.
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Notes
- American Breakfast Critique: The typical American breakfast is often high in sugar and resembles dessert more than a balanced meal.
- Scientific Evidence: There’s no strong scientific consensus that breakfast is the most important meal of the day for adults. Many studies are poorly conducted or influenced by corporate interests.
- Cultural Influences: American breakfast has roots in European traditions but has evolved to include larger portions and more sugar.
- Industrialization Impact: The need for quick, convenient meals led to the rise of mass-produced cereals and breakfast products.
- Marketing’s Role: Corporations heavily marketed breakfast foods as essential for health, often overstating their benefits.
Dear Johnny Harris
The inspiration for this blog post came from a video by Johnny Harris. After watching it, I felt disillusioned by everything surrounding the “American breakfast.” So, I decided to break down his video into notes for future reference, and expand on it with my thoughts.
One thing I disagree with is the idea that travel inherently makes someone wiser about breakfast (or other cultural habits). As I travel across Europe, I’ve observed that many of my European friends and people around me have breakfast habits consisting of cigarettes, coffee, and sometimes even alcohol. I don’t smoke, avoid alcohol, and see caffeine as more of a drug than a daily staple, so this style of breakfast doesn’t appeal to me. Though I don’t have evidence to back this up, I can’t help but feel that such breakfasts are likely just as unhealthy as typical American ones.
Harris didn’t make sweeping claims about other cultures’ breakfasts being universally healthier, but my experiences here in Europe make me question if a standard Eastern European breakfast really outshines the average American one. That said, I can only speak from my time in Europe and can’t generalize beyond that.
