Use Code KICKSTART15 to get 15% OFF and FREE SHIPPING
a bowl of oatmeal topped with blueberries and strawberries

How to Approach Breakfast for Metabolic Health

By Laura Ali, MS, RDN, LDN

Break-the-fast is an important concept behind the importance of eating breakfast. But whether eating breakfast really has any effect on your metabolic health remains controversial. 

Research to date has shown variable results, with some studies showing decreased weight in people who skip breakfast—but increased lipid levels—and others showing increased weight and body fat in breakfast skippers.1,2 

Breakfast and Your Blood Sugar

When it comes to blood glucose control, it makes sense that eating regularly and starting with a balanced breakfast will help stabilize blood glucose levels. Eating foods that are balanced in micronutrients and lower on the glycemic scale benefits you by:

  • Providing energy for the morning
  • Keep you full longer
  • Helping to stabilize your blood sugar

Whether you eat something as soon as you get up in the morning or an hour or two later, eating a balanced breakfast will give you a jump start to your day and is a great way to get some important nutrients in.   

Popular Breakfast Foods and Metabolic Health

In this section, we’ll look at some different types of breakfast foods and why they are a good choice. You’ll also find some easy and delicious recipes that will help support your metabolic health and get your day off to a great start. 

Learn how different breakfast foods support metabolic health:


  1. Bonnet, J. P., Cardel, M. I., Cellini, J., Hu, F. B., & Guasch-Ferré, M. (2020). Breakfast Skipping, Body Composition, and Cardiometabolic Risk: A Systematic Review and Meta-Analysis of Randomized Trials. Obesity (Silver Spring, Md.), 28(6), 1098–1109.
  2. Sievert, K., Hussain, S.M., Page, M.J., Wang, Y., Hughes, H.J., Malek, M. & Cicuttini, F.M. (2018). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ 364(l42).


Articles and guides to read, bookmark, and share.
A white woman leaning back on a rowing machine with his arms bent and holding the bar to his chest.
Get started with Signos
A boy is on his dad's back with his arms around his shoulders. The dad is on all fours, extending his right leg behind him, and is wearing a CGM with Signos sports cover on his left arm.
A white woman leaning back on a rowing machine with his arms bent and holding the bar to his chest.