Should You Skip Meals for Better Blood Sugar Control? Here’s What the Research Says
With busy schedules and popular diet trends, many people skip meals—some unintentionally, others to lose weight or improve health. But is skipping meals actually helpful for blood sugar control, or could it do more harm than good?
Let’s break it down.
How Food Affects Blood Sugar
Every time you eat, your body processes macronutrients like carbohydrates, proteins, and fats. Carbohydrates have the most direct impact on blood sugar, as they’re quickly broken down into glucose (sugar), which enters the bloodstream. In response, the pancreas releases insulin, a hormone that helps move glucose into cells for energy or storage.
Skipping meals can interfere with this natural balance.
Why Skipping Breakfast May Be Risky
According to a 2019 study involving healthy young men, those who skipped breakfast experienced higher blood sugar spikes after lunch, compared to those who ate breakfast. This suggests that missing your morning meal may disrupt insulin function, making it harder for your body to manage blood sugar later in the day.
Another 2020 study focused on people with type 2 diabetes found that skipping breakfast resulted in worse overall blood sugar control throughout the day.
What About Skipping Lunch or Dinner?
While skipping lunch or dinner can also affect blood sugar levels, research indicates the impact is not as significant as missing breakfast. Still, irregular eating patterns may increase the risk of blood sugar imbalances, fatigue, and overeating later on.
Key Takeaway
Skipping meals—especially breakfast—can make it harder for your body to manage blood sugar, potentially increasing the risk of prediabetes or type 2 diabetes. For better blood sugar control and sustained energy, it’s recommended to eat balanced meals at regular intervals, including a nutritious breakfast.
