Is it better to eat cake in the morning?

October 22, 2025 •

4 min read

According to a study published in the journal Steroids, some dieters who ate a large, balanced breakfast that included dessert, like a slice of cake, actually lost more weight than those who followed a low-calorie plan. But does this mean it's better to eat cake in the morning?

Quick Summary

This article examines the scientific claims that eating a controlled portion of cake in the morning can assist with weight management and curb cravings. It contrasts these findings with the potential pitfalls of starting your day with high-sugar, refined carbohydrate foods, emphasizing metabolic health, portion control, and overall diet quality.

Key Points

Moderate Indulgence: The scientific claims about eating cake for breakfast are based on a controlled, calorie-restrictive diet, not a free pass to eat dessert regularly.
Blood Sugar Rollercoaster: Eating a large portion of cake on an empty stomach can cause significant blood sugar spikes and subsequent energy crashes, leading to more cravings.
Prioritize Balance: A balanced breakfast rich in protein, fiber, and healthy fats is the most reliable way to achieve stable energy and sustained satiety.
Psychological Factor: Including a small dessert as part of a larger, balanced breakfast can curb cravings and reduce feelings of deprivation, which can aid in long-term diet adherence.
Metabolism and Timing: While metabolism is higher in the morning, consistently consuming refined sugars can still pose long-term health risks if not part of a carefully managed diet.

The 'Big Breakfast' Study and its Findings

The idea that it's better to eat cake in the morning originated largely from research conducted at Tel Aviv University by Professor Daniela Jakubowicz. In a 32-week study involving nearly 200 obese adults, one group was given a low-calorie, low-carbohydrate diet, while the other received a higher-calorie, high-protein, and high-carb diet that included a dessert with breakfast. Both groups had the same total daily calorie intake. The results showed that participants in the larger breakfast group not only maintained their weight loss but continued to lose more weight than the low-carb group, who often regained weight.

The rationale behind these findings rests on several key points:

Metabolic Timing: The body's metabolism is believed to be most active in the morning. A larger meal early in the day provides fuel when the body is most efficient at burning calories.
Hunger Hormone Regulation: The large breakfast, particularly when it includes protein and carbs, helps suppress ghrelin, the 'hunger hormone', more effectively than smaller meals.
Curbing Cravings: Allowing for a small dessert in the morning can decrease cravings for sweets later in the day, reducing the likelihood of impulsive, high-calorie snacking.
Psychological Satisfaction: The psychological freedom of not having to completely restrict a favorite treat can improve adherence to a diet over the long term, preventing feelings of deprivation that lead to binge eating.

The Risks of a Sugary Start

While the Tel Aviv study offers an interesting perspective, most conventional nutritional advice cautions against starting the day with refined sugars. A typical slice of cake is high in calories, refined carbohydrates, and often unhealthy processed fats, with little to no protein or fiber to balance the load. Eating such a food, especially on an empty stomach, can lead to several negative health outcomes.

The Sugar Rollercoaster

Consuming a high-sugar food like cake first thing in the morning causes a rapid spike in blood sugar levels. Your body responds by releasing a large amount of insulin to bring the sugar down, which can lead to a sharp crash about 90 minutes later. This 'sugar crash' can leave you feeling tired, irritable, and even shaky. It also perpetuates a cycle of cravings for more sugar to regain the lost energy, which can derail healthy eating for the rest of the day.

Impact on Long-Term Health

Regularly consuming high amounts of sugar is linked to a number of long-term health risks, including an increased risk of heart disease, type 2 diabetes, and certain cancers. While the 'big breakfast' study was calorie-controlled and part of a specific weight-loss regimen, simply adding a slice of cake to an already unbalanced breakfast without controlling total daily intake can lead to weight gain. A healthy breakfast, rich in fiber, protein, and healthy fats, promotes more stable energy levels and sustained satiety throughout the day.

Finding a Balanced Perspective

Ultimately, whether eating cake in the morning is a good idea depends heavily on the context, portion size, and overall dietary pattern. It is not a green light to replace nutritious whole foods with dessert. The key takeaway from the supporting research is not that cake is a 'health food', but that planned, moderate indulgence can sometimes be a sustainable part of a larger, well-balanced diet.

A Comparison: Cake vs. Balanced Breakfast


Feature	Cake-Centric Breakfast	Balanced Breakfast (e.g., Oatmeal, Eggs)
Macronutrient Profile	High in sugar and refined carbs; often low in protein and fiber.	Balanced with protein, fiber, healthy fats, and complex carbohydrates.
Energy & Satiety	Rapid energy spike followed by a crash and increased cravings.	Sustained energy release and long-lasting feeling of fullness.
Metabolic Impact	Can cause large insulin spikes, potentially leading to insulin resistance over time.	Promotes stable blood sugar levels and consistent energy.
Weight Management	Only beneficial in a carefully controlled, calorie-restrictive diet with strict portion control.	Helps manage weight by controlling appetite and preventing overeating.
Overall Health	Associated with increased risk of chronic diseases if consumed regularly.	Provides essential nutrients and supports overall health and well-being.

Making a Smarter Choice

If the idea of a morning treat appeals to you, the most prudent approach is to incorporate a small, well-planned portion alongside a nutritious meal. A healthy breakfast that includes a source of whole grains, protein, and fiber will provide the stable energy and satiety needed to start the day right. For example, you could have a small cookie or half a slice of cake with your oatmeal and eggs, rather than eating cake as the entire meal. This strategy helps mitigate the negative effects of the sugar while still satisfying a craving, potentially aligning with the principles of the 'big breakfast' study in a safer way.

Conclusion

The question, "Is it better to eat cake in the morning?" does not have a simple yes or no answer. The research suggesting benefits is largely tied to a specific, calorie-controlled dietary regimen that included a balanced, large breakfast. However, for most people, replacing a healthy breakfast with cake can lead to detrimental metabolic effects, including blood sugar spikes, energy crashes, and increased cravings. The best strategy for a balanced diet is to focus on a nutritious, well-rounded breakfast and save the cake for a small, mindful indulgence, rather than making it a morning habit. Moderation and context are the ultimate determinants of this dietary choice. For more details on diet management, consider reviewing comprehensive guidelines from reputable sources, such as the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Some studies suggest that having a small, planned dessert as part of a large, high-protein, and high-carb breakfast within a calorie-controlled diet may help with weight loss by curbing cravings later in the day. However, this is not a universal rule and depends on the overall dietary pattern.

The main downsides include blood sugar spikes and subsequent crashes, which can cause fatigue and increased cravings for more sugar. A typical slice of cake is also high in refined carbs and unhealthy fats, with little nutritional value.

Yes, eating a high-sugar food like cake in the morning can cause a rapid, short-lived energy boost followed by a sharp drop, often referred to as a 'sugar crash.' This can leave you feeling tired and less focused.

A balanced breakfast that includes protein (e.g., eggs, Greek yogurt), fiber (e.g., oatmeal, fruits), and complex carbohydrates (e.g., whole-grain toast) is a healthier option. This combination provides sustained energy and keeps you feeling full longer.

From a metabolic standpoint, some experts suggest that the body is better equipped to process sugars earlier in the day when metabolism is more active. However, the key is always moderation and context, as a healthy, balanced diet is the most important factor.

For many people, starting the day with a high-sugar food can kickstart a cycle of cravings that lasts throughout the day. However, the Tel Aviv study found that for some dieters, a planned morning dessert could actually reduce later cravings by preventing feelings of deprivation.

A breakfast that combines protein, fiber, and healthy fats helps slow the absorption of sugar into the bloodstream. Examples include scrambled eggs with spinach, Greek yogurt with berries and nuts, or oatmeal with seeds.