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 a meal really impact your blood sugar? Some research suggests that intentional fasting may be beneficial, but in general, skipping meals, especially breakfast, can negatively impact blood sugar control.
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.
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 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.
