DIABETICS, HERE’S WHAT HAPPENS TO THE BODY IF YOU SKIP BREAKFAST

Skipping breakfast can set off a cascade of physiological and psychological effects, complicating blood sugar management and increasing the risk of long-term complications. (Source: Pexels)

For those with diabetes, breakfast isn't just the most essential meal. It’s critical to maintaining balanced blood sugar levels and supporting overall health. Skipping breakfast can create a cascade of physiological and psychological effects, complicating blood sugar management and increasing the risk of long-term complications.

Despite the morning rush or fasting trends, understanding the significant impact of missing breakfast is crucial for long-term health and well-being, said Kanikka Malhotra, consultant dietician and diabetes educator.

1. Blood sugar control disruption

Skipping breakfast can cause elevated blood sugar levels, or hyperglycemia, later in the day. This is because the body undergoes prolonged fasting overnight. When the morning meal is missed, subsequent meals can provoke a more robust glucose response, leading to spiked postprandial (after-meal) blood sugar levels. Over time, this pattern exacerbates glycaemic variability, a challenge for individuals aiming to stabilise their blood sugar.

2. Worsened insulin resistance

Insulin resistance, a hallmark of type 2 diabetes, hinders the body’s ability to use insulin effectively. Studies suggest that skipping breakfast can aggravate insulin resistance, making glucose regulation even more challenging, Malhotra said.

This condition, if persistent, can accelerate diabetes progression and elevate the risk of associated complications like heart disease.

To optimise blood sugar control, individuals with diabetes should prioritise a well-balanced breakfast (Photo: Getty Images/Thinkstock)

3. Long-term health risks

Regularly missing breakfast has broader implications, according to Malhotra. Chronic high blood sugar levels increase the risk of:

  • Type 2 diabetes development: For prediabetic individuals, skipping breakfast may fast-track the progression to type 2 diabetes.
  • Organ damage: Prolonged hyperglycemia is linked to complications such as neuropathy (nerve damage), nephropathy (kidney damage), and retinopathy (vision issues).

4. Nutritional and metabolic imbalance

Breakfast provides a vital opportunity to consume nutrients like fibre, protein, and healthy fats, which stabilise blood sugar levels, Malhotra explained.

Skipping this meal often leads to more significant meal portions or poor food choices later in the day, disrupting metabolic function and contributing to weight gain—an additional risk factor for diabetes-related complications.

5. Psychological impact

The effects aren’t just physical. According to Malhotra, missing breakfast can cause:

  • Increased hunger: Leading to overeating or poor snack choices.
  • Mood swings and irritability: Resulting from unstable blood sugar levels.
  • Reduced focus and productivity: Due to a lack of consistent energy supply.

Healthy breakfast tips for diabetics

To optimise blood sugar control, individuals with diabetes should prioritise a well-balanced breakfast, Malhotra said. Here’s what to include:

  • Low glycaemic index (GI) carbs, such as whole grains or oats, release energy steadily.
  • Lean proteins: Eggs, Greek yogurt, or tofu to stabilize blood sugar.
  • Healthy fats: Avocado, nuts, or seeds to provide sustained energy.
  • Fibre-rich foods: Vegetables or chia seeds to promote digestion and satiety.

Avoid processed or sugary items that can cause rapid glucose spikes and disrupt metabolism.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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2025-01-17T03:38:45Z