CLAIM: A viral Instagram reel by entrepreneur Raj Shamani claims a healthy breakfast lowers type 2 diabetes risk by 28%, heart disease risk by 27%, and improves cognitive performance by 15%. It also claims skipping breakfast raises these risks by 20-35%.

FACTS: Multiple recent studies have linked skipping breakfast to a higher risk of metabolic syndrome, high blood sugar and high blood pressure, as well as an increased risk of cardiovascular disease, coronary artery disease, stroke and death from heart-related causes. However, doctors note there is no concrete evidence proving skipping breakfast directly causes diabetes or heart disease, and that overall diet quality, physical activity and sleep matter more. 

Breakfast has become one of wellness culture’s favourite battlegrounds, and the latest voice to weigh in is entrepreneur and podcaster Raj Shamani.

In a reel posted on his Instagram page, @rajshamani, which is followed by nearly 12 million people, Shamani cited a set of statistics linking a healthy breakfast to a lower risk of type 2 diabetes, heart disease, and better brain function. 

“People who eat a healthy breakfast they have 28% less chances of having type 2 diabetes,” Shamani says. “They also have a 27% lower chance of heart-related diseases, including a 15% reduction in cognitive performance.”

He adds that the people who skip breakfast, “for them the chances of risks increases by 20 to 35%.”

The caption accompanying the reel poses the question, “How many times a week do you eat a healthy breakfast?” 

The reel also lists five research studies as sources for the claims made in the video: a 2015 study published in the British Journal of Nutrition on breakfast and cognitive function in schoolchildren, a 2020 study on diabetes care on long-term breakfast consumption in over 96,000 women, a 2013 study in the American Journal of Clinical Nutrition analysing data from the National Weight Control Registry, a 2017 study that followed over 26,000 men and their breakfast habits over 16 years, and a 2016 study on public health nutrition comparing nutrient intake among breakfast eaters and skippers. 

These numbers, he says, convinced him to never skip breakfast himself, and he has made it a rule to leave home only after having a good meal.

The reel has picked up over 73,000 likes and 200-plus comments since it went up, with several users in the comments echoing the “never skip breakfast” takeaway.

What do the studies cited in the reel say?

The reel’s caption lists five studies as sources, of which only two could be matched with the claims made by the creator. 

A study published in 2013, though the caption gives the year as 2017, followed 26,902 male health professionals for 16 years. Men who regularly skipped breakfast had a 27 percent higher risk of a heart attack or death from coronary heart disease. The lead author said, “Eating breakfast is associated with a decreased risk of heart attacks.” T

The study covered only men and did not examine diabetes or cognition.

A study published in Obesity Research in 2002, which the caption attributes to the American Journal of Clinical Nutrition in 2013, surveyed 2,959 people who had lost at least 13.6 kg and kept it off for a year. 

“Only 114 subjects (4%) reported never eating breakfast,” the study said. It found no difference in reported energy intake between breakfast eaters and non-eaters. The study examined breakfast habits in relation to weight-loss maintenance; it did not assess diabetes, heart disease or brain function. 

The reel also cites a 2015 British Journal of Nutrition study on schoolchildren, a 2020 Diabetes Care study of over 96,000 women and a 2016 Public Health Nutrition study on nutrient intake. First Check could not match any of them to published research with those details. 

The figure of 96,175 participants matches a Journal of Nutrition meta-analysis of six studies that covered men and women. It found a 33 percent higher risk of type 2 diabetes among people who skipped breakfast, and 22 percent after adjusting for body weight. The British Journal of Nutrition study  on schoolchildren, from 1982, mentions two studies on the effects on mental performance of omitting breakfast. The objective of the first study was to compare the performances of schoolchildren who habitually ate or did not eat breakfast. In the second study the effectsof omitting breakfast by those accustomed to eating the morning meal were investigated. 

“Neither study revealed differences attributable to the omission or consumption of breakfast,” the study stated.  No Public Health Nutrition study matching the description could be found.

What are experts saying?

Dr Punya Pratap Kujur, consultant cardiologist at Gleneagles Hospital, Parel, Mumbai, said there is no concrete evidence to prove that skipping breakfast directly causes diabetes or heart disease. 

He explained that known risk factors for these conditions include being overweight or obese, following an unhealthy diet, physical inactivity, smoking, high blood pressure, high cholesterol, poor sleep and a family history of the conditions. 

“There is no study available that confirms skipping breakfast can impact the heart or lead to diabetes,” Dr Kujur said. “People should not believe everything they see on social media and should clear their doubts by consulting a doctor instead.”

On the claim about cognitive performance, Dr Kujur said, changes in attention, memory and concentration may be seen in adults who skip meals, while children and older adults may experience difficulty focusing or crankiness. However, he clarified that not everyone will experience poor cognitive health as a result.

He also said that skipping breakfast does not necessarily put a person at higher risk of diabetes or heart problems if the rest of their diet is balanced and meets their nutritional needs. “What matters more is the overall dietary pattern, portion sizes, physical activity, and sleep,” he said.

Dr Kujur maintained that breakfast is necessary for everyone, but noted that diet quality, regular physical activity and adequate sleep have a major influence on overall well-being. 

“A nutritious breakfast can be helpful for some people by providing energy and nutrients and supporting appetite control,” he said. “Skipping breakfast is still not advisable, and that all three meals should ideally be eaten on time.”

Also read: Why losing the wrong fat can increase your diabetes risk; new study reveals