A New Study Suggests Men and Women Should Be Consuming Different Breakfasts — Here’s Why

Science has repeatedly shown over the years that men and women can have different responses to a slew of things, including alcohol, pain, and stress. And now, new research out of the University of Waterloo in Ontario, Canada suggests that something as simple as the best breakfast for you may be dictated by your sex. 

That’s the major takeaway from the study, which was published in the journal Computers in Biology and Medicine in October. For the study, researchers used mathematical models to try to see who might have the best response to certain breakfast foods. 

As a whole, research showed that men’s metabolisms responded better to meals that were high in carbohydrates, while women’s metabolisms responded better to breakfasts that contained higher levels of fat. Why does this matter? The researchers noted that the differences in metabolism can influence weight gain, along with disease risk. 

It’s important to point out that these findings were based on mathematical calculations. Meaning that the researchers didn’t have men and women follow certain diets and then track their metabolism over time. But the findings are raising plenty of questions about breakfast foods, including whether it’s an area that should be gendered if you’re looking to maximize your nutrional intake and metabolic function. 

We tapped two dietitians for more information. 

Which breakfasts are ideal for women?

At baseline, the study found that women’s metabolisms responded better to breakfasts that contained higher levels of fat. That can mean focusing on foods like omelets, avocado toast, yogurt, and nut butters.

Which breakfasts are ideal for men?

The study discovered that men’s metabolisms responded better to foods that were higher in carbohydrates. That can include things like oatmeal, quinoa, bananas, and cereals — as well as other whole grain breakfast foods like granola.

What’s behind this difference?

It’s not entirely clear, but there are some theories. “Genetic factors likely drive men’s efficiency in burning carbs and women’s efficiency in burning fat,” says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. Those genetic differences can influence a range of factors, including hormone receptors in the body, fat regulation, and how carbs are broken down. 

Genes related to estrogen, a hormone that plays a key role in the female body, can enhance the breakdown of fat in women, while men’s higher testosterone levels may help better break down carbs. “These genetic adaptations support different energy demands historically experienced by men and women,” Keatley says. 

Jessica Cording, RD, author of The Little Book of Game-Changers, stresses that more data is needed. “But generally speaking — and this is very general — men tend to have more muscle mass than women,” she says. “That could play a part in these metabolic differences.”

Should this sway your choice of breakfast?

Not really. This is just one study and Cording stresses that a range of factors dictate the best foods for your metabolism, including your age, activity level, and any underlying health conditions you may have. Keatley agrees. “Meal composition should be tailored to individual needs, goals, and health conditions,” he says. 

If you want to focus on having healthy breakfasts, Cording suggests having a good mix of protein (20–30 grams would be ideal), along with fiber and a healthy fat. That could mean having an omelet with vegetables and cheese, yogurt with nuts and berries, or avocado toast on whole grain bread with a side of vegetables. Just focus on protein, fiber, and fat. “I find that these are the nutrients that people need to be the most intentional about — regardless of their sex,” Cording says.