Better breakfast month: Why breakfast matters
“Metabolism never fully sleeps. Essential functions continue overnight, but after 8-12 hours of fasting, blood sugar and insulin are lower and liver glycogen is partly depleted.” — Lida Araghi
By Mary Hightower
U of Arkansas System Division of Agriculture
Aug. 25, 2025
Fast facts:
- September is better breakfast month
- Breakfast key to many metabolic functions
(553 words)
(Newsrooms: With sidebar ark-bbm-morning-fuel-henson, and ark-bbm-better-breakfast-recipes)
LITTLE ROCK — Good timing and the right foods can turn breakfast into a something of a superpower — a meal that can improve cognition, memory and metabolic health.
Breakfast — that first meal after sleeping — is important because of what happens to our bodies while we sleep, said Lida Araghi, assistant professor and extension specialist in nutrition and food safety for the University of Arkansas System Division of Agriculture.
“Metabolism never fully sleeps. Essential functions continue overnight, but after 8-12 hours of fasting, blood sugar and insulin are lower and liver glycogen is partly depleted,” she said. “Breakfast restores blood glucose, stimulates insulin response, and provides the brain and muscles with fuel.
"This is why many people feel more alert and energized after eating in the morning,” Araghi said. “Sleep quality affects morning metabolism: poor sleep impairs insulin sensitivity, raises cortisol, and disrupts hunger hormones” including reducing leptin, which tells the body it’s full and increase ghrelin, which tells the body to eat more.
Timing
Chrononutrition is a discipline that examines the links between time and food and their combined effect on the body. The body has its own clock — the circadian rhythm — which regulates biological processes.
Araghi said that “eating in sync with circadian rhythms supports metabolic health. Front-loading calories earlier in the day lowers risk of obesity, insulin resistance, and metabolic disruption.”
On the other hand, “poor sleep increases appetite and carb cravings; a balanced breakfast helps stabilize metabolism and appetite in the morning,” she said.
Intermittent fasting is an area that has received more attention in the media and has become a focus of research.
Araghi said time-restricted eating in a 14-16 hour fasting window is being studied for benefits such as improved insulin sensitivity and reduced inflammation, as well as autophagy, the process by which cells repair damage.
“Some adults may find benefits, but evidence is mixed,” she said. “This is not recommended for children, teens, or people with certain health conditions.
Cognition
Research has shown that breakfast means improved attention, memory, and executive function, especially in undernourished children,” Araghi said. “School breakfast programs boost test scores, attendance, concentration, and mood.”
In adults, breakfast can help produce modest, but consistent memory gains, she said.
“Across 45 studies, breakfast improved attention, executive function, and memory in the mid-to-late morning. Low-glycemic index meals — ones that cause only slow rises in blood sugar rather than spikes — had the most consistent benefits.”
Araghi said there is some evidence breakfast before exercise supports endurance and recovery, though findings are still emerging.
Breakfast as balancing act
“Balance is key. Combining protein, complex carbs and healthy fats works best,” she said.
Key players on the breakfast table and their advantages:
- Complex carbs such as whole grains, fiber-rich fruits produce steady glucose and enable sustained focus.
- Protein brings amino acids that support neurotransmitters such as dopamine and serotonin that aid memory and attention.
- Healthy fats such as nuts and seeds provide long-lasting satiety and brain health.
“A small study found walnut-rich breakfasts improved memory and reaction time, likely due to omega-3s and polyphenols,” Araghi said.
Omega-3 fatty acids aid cell function and are found in high concentration in the eyes and brain. Polyphenols can have antioxidant properties and also help with blood flow and pressure.
Find food and nutrition information online from the Cooperative Extension Service.
Contact your county extension Family and Consumer Science agent for more recipes and ideas.
To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit www.uaex.uada.edu. Follow us on X and Instagram at @AR_Extension. To learn more about Division of Agriculture research, visit the Arkansas Agricultural Experiment Station website: https://aaes.uada.edu/. Follow on X at @ArkAgResearch. To learn more about the Division of Agriculture, visit https://uada.edu/. Follow us on X at @AgInArk.
About the Division of Agriculture
The University of Arkansas System Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.
The Division of Agriculture is one of 20 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on three campuses.
Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.
# # #
Media contact: Mary Hightower
mhightower@uada.edu