Many people skip meals—whether due to a packed schedule or as a deliberate attempt to lose weight and improve health. One common belief is that avoiding meals, especially breakfast, can help regulate blood sugar and promote weight loss. But does science support this idea?

The Role of Food in Blood Sugar Regulation

When we eat, our bodies digest macronutrients—carbohydrates, proteins, and fats. Carbohydrates have the most immediate effect on blood sugar because they’re quickly broken down into glucose, which enters the bloodstream. This rise in blood sugar triggers the pancreas to release insulin, a hormone that helps cells absorb glucose for energy or store it for later use.

What Happens When You Skip Meals?

Skipping meals disrupts this finely tuned process. Research has shown that missing meals, especially breakfast, can have negative effects on blood sugar regulation.

For example, a 2019 study involving healthy young men found that skipping breakfast caused significantly higher blood sugar spikes after lunch. This suggests that omitting breakfast may reduce the body’s efficiency in managing glucose, potentially increasing the risk of developing insulin resistance or type 2 diabetes over time.

Similarly, a 2020 study focusing on individuals with type 2 diabetes revealed that those who skipped breakfast had poorer blood sugar control compared to those who ate it regularly.

While missing lunch or dinner can also influence blood sugar, the effect isn’t usually as dramatic as when breakfast is skipped.

The Bottom Line

Skipping meals may seem like a quick fix for weight loss, but it can backfire—especially when it comes to blood sugar stability. Breakfast, in particular, appears to play a crucial role in metabolic health. Instead of skipping meals, focusing on balanced, nutrient-dense eating patterns is a healthier and more sustainable approach to weight management and overall well-being.