•Pap (Ogi) and Akara
Nutrition experts have warned Nigerians against skipping breakfast regularly, saying the habit can increase the risk of weight gain, unstable blood sugar, and chronic conditions like diabetes and hypertension.
They explained that missing the first meal of the day can affect energy levels, mood, and overall body function, especially for people with existing health concerns, reports Guardian Life.
According to the experts, many Nigerians skip breakfast due to busy schedules or lack of appetite, but the long-term effects outweigh the convenience.
Speaking with our correspondent, a registered dietitian and nutritionist at the University College Hospital, Ibadan, Akinyemi Iyanuoluwa, said breakfast plays a key role in setting the tone for the day.
She said, “Breakfast is the meal taken after the previous night’s fast. Breakfast is an important meal of the day because it sets the course of the day (no fatigue, good mood, work performance, school performance).”
Akinyemi explained that when people skip breakfast, their blood glucose levels drop, which leads to low energy for daily activities.
She added, “When an individual does not eat breakfast, the blood glucose level will be low, resulting in low energy levels for the day’s activities.”
She further noted that skipping breakfast can also affect eating patterns later in the day.
“When an individual skips breakfast, there is a tendency for the person to have a much larger portion of meal at a later time of the day. Having a much larger portion of meal consistently may lead to weight gain,” she said.
The nutritionist also confirmed that there is a link between skipping breakfast and conditions such as obesity, diabetes, and hypertension.
On practical options, she advised Nigerians to choose simple meals that do not require cooking.
She listed fruits such as apples, oranges, grapes, pineapple, and pawpaw, as well as vegetables like cucumber and cabbage.
She added that bread with peanut butter or margarine can also serve as a quick breakfast option.
Also speaking, Clinical Nutritionist and digital health creator, Odukoya Fiyinfoluwa, said skipping breakfast keeps the body in a fasting state for longer than normal.
He explained that this can affect how the body manages energy and hunger.
Odukoya added that for healthy individuals, this often leads to low energy, irritability, and stronger hunger later in the day.
“This increases the likelihood of overeating or choosing convenient, less balanced foods,” he said.
Fiyinfoluwa also noted that for people with blood sugar concerns, skipping breakfast can disrupt glucose control.
He said this may lead to fatigue, dizziness, and sudden cravings.
On metabolism and concentration, he explained that skipping breakfast may not stop metabolism but can reduce alertness and focus.
“In healthy individuals, it commonly leads to reduced alertness, lower energy levels, and difficulty concentrating, especially in the morning hours,” he said.
He added that over time, the habit may affect weight management and metabolic health due to poor eating patterns.
On recommended meals, he advised Nigerians to focus on balanced options that include carbohydrates, protein, and healthy fats.
He added that combining carbohydrates with protein or healthy fats can help maintain stable energy levels and reduce cravings later in the day.
5 simple and healthy breakfast ideas
•Oats with milk and fruit
A fibre-rich breakfast that keeps you full and maintains steady energy levels.
•Pap (ogi) with akara or moin moin
A balanced local meal that combines protein and carbs for lasting energy.
•Bread with eggs and vegetables
A protein-packed option that supports focus and reduces mid-morning hunger.
•Beans with small rice or bread
A filling meal that helps control appetite and prevents overeating late
•Fruits and groundnuts
A quick, no-cook option that supports digestion and provides healthy fats.
