While numerous studies and research papers highlight the potential adverse effects of consuming processed carbohydrates in quick and small breakfasts, it is essential to note that individual responses to different types of breakfasts can vary. Here are a few notable studies:

1. “Effects of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials” – This systematic review and meta-analysis, published in the British Journal of Nutrition, examines the effects of breakfast consumption on weight and energy intake. It suggests that consuming a higher-energy breakfast may be associated with reduced overall energy intake and better weight management.
2. “Breakfast skipping and health-compromising behaviours in adolescents and adults” – This study, published in the journal Nutrients, investigates the association between breakfast skipping and various health-compromising behaviours. It suggests that skipping breakfast, especially one that is quick and small, may be associated with unhealthy lifestyle choices and poorer overall health.
3. “Effects of a high-protein breakfast on the postprandial ghrelin response” – This study, published in the American Journal of Clinical Nutrition, examines the effects of a high-protein breakfast on the hunger hormone ghrelin. It suggests that consuming a high-protein breakfast can help reduce hunger and increase satiety throughout the day.
4. “The effects of breakfast on behaviour and academic performance in children and adolescents” – This review, published in the journal Frontiers in Human Neuroscience, explores the effects of breakfast consumption on behaviour and academic performance in children and adolescents. It suggests that consuming a balanced breakfast can positively impact cognitive function and academic performance.

These studies collectively suggest that consuming a quick and small breakfast, particularly one that is high in processed carbohydrates, may have adverse effects on weight management, overall energy intake, and potentially even behaviour and academic performance. It is generally recommended to opt for a balanced breakfast that includes protein, healthy fats, and fibre to promote satiety and provide sustained energy throughout the day. As always, consulting with a healthcare professional or registered dietitian can provide personalised advice and guidance based on your specific circumstances.

To mitigate these harmful effects, it’s essential to opt for a balanced breakfast that includes whole, unprocessed foods. Incorporating protein, healthy fats, and fibre-rich carbohydrates can provide sustained energy, promote satiety, and support overall health. Examples of balanced breakfast options include whole-grain oatmeal topped with nuts and berries, Greek yoghurt with fruit and seeds, or eggs with whole-grain toast and avocado.