Some people skip meals because they’re short on time, others do it on purpose, hoping to lose weight or boost their health by improving things like blood sugar control.
But how does skipping meals really impact blood sugar control? Is it helpful or harmful?
Keep reading to learn more about how food impacts blood sugar, plus how your blood sugar responds to skipping meals and fasting—or skip to the bottom line.
When you eat food, your body breaks down macronutrients into smaller, digestible parts. Carbohydrates, which impact blood sugar the most, are broken down into sugars, primarily glucose, which is absorbed into your bloodstream. This increases your blood sugar.
This increase in blood sugar triggers your pancreas to secrete insulin. Insulin regulates blood sugar by shuttling glucose into cells where it can immediately be used for energy or stored for later use.
When glucose enters your cells, blood glucose concentrations decrease, and you produce less insulin. If your blood sugar becomes too low, the pancreas releases another hormone called glucagon, which signals the liver to release stored glucose into the bloodstream, which increases blood sugar.
Many factors, including your diet, activity levels, illness, and medication, impact your blood sugar.
Fluctuations in blood sugar can affect your energy levels, mood, and food cravings, and can also increase your risk of developing health conditions like type 2 diabetes.
This is why maintaining stable blood sugar is so important.
Skipping breakfast can make it harder for your body to regulate blood sugar throughout the day.
For example, a 2019 study in healthy young men found that skipping breakfast resulted in significantly higher blood sugar levels after lunch compared to when breakfast was consumed.
Skipping breakfast may impair glucose metabolism and cause abnormal blood sugar fluctuations, and has been shown to increase the risk of prediabetes and type 2 diabetes.
A 2020 study also found that skipping breakfast was associated with poor blood sugar control in people with type 2 diabetes.
Skipping lunch or dinner also impacts blood sugar levels, but it doesn’t seem to have as significant an effect as skipping breakfast does.
Intentional fasting is different from skipping meals, since it’s a structured regimen that involves abstaining from calorie intake for a set period of time. When done properly, intermittent fasting can lead to improvements in blood sugar.
Some research suggests that aligning mealtime with your body’s natural circadian rhythm can improve your blood sugar regulation.
Using an early time-restricted feeding (TRF) regimen, which involves eating within a specific period of time and then fasting for the rest of the day, may improve blood sugar.
Though some studies show that fasting regimens in general may be more effective than standard diets for lowering blood sugar, other studies have found that standard diets are just as effective.
More research is needed to understand how different fasting regimens impact blood sugar levels and glycemic control.
If you’re concerned about blood sugar management, it’s best to speak with your healthcare provider to develop a treatment plan based on your specific health needs.
While skipping meals occasionally won’t significantly impact blood sugar, it’s best to stick with a consistent eating schedule if possible, especially if you have diabetes.
Here are a few tips that can help:
- Have a high-protein, high-fiber breakfast: Starting your day with a filling, blood sugar-friendly breakfast can help support healthy blood sugar control.
- Pair carbs with protein and fiber: Protein and fiber help slow digestion, which can keep blood sugar levels stable throughout the day.
- Have a consistent daily eating pattern: Some research suggests that an eating window of fewer than 12 hours per day is best for overall health, including blood sugar regulation.
- Avoid food intake close to bedtime: Late-night eating is linked with poor blood sugar control and an increased risk of health issues, like diabetes.
If you’re interested in trying an intermittent fasting regimen to improve blood sugar, speak with your healthcare provider.
Blood sugar regulation issues can result in low blood sugar (hypoglycemia) and high blood sugar (hyperglycemia), which can trigger a number of symptoms, some of which can be serious.
Here are some symptoms to look out for:
- Shakiness and weakness
- Heart palpitations
- Cold sweats or excessive sweating
- Feeling very hungry
- Nervousness or anxiety
- Confusion or unusual behavior
- Headache or dizziness
- Blurred vision
- Slurred speech
- Drowsiness
- Extreme thirst and urination
In severe cases, very low blood sugar can lead to seizures, loss of consciousness, coma, and death.
If you’re experiencing any of these symptoms or are concerned that you have blood sugar regulation issues, it’s important to make an appointment with a healthcare provider right away.
Skipping meals, especially breakfast, may negatively impact blood sugar control.
Though some research shows that intentional fasting, such as TRF, may have beneficial effects on blood sugar, skipping meals isn’t generally recommended for improving blood sugar levels.
If you have questions about meal timing to optimize blood sugar control, get personalized advice from a healthcare provider.
