For many people in India, mornings are rushed and breakfast is often skipped. Some believe that skipping breakfast helps with weight loss, while others simply don’t have time. But doctors warn that missing the first meal of the day can hurt your blood sugar and energy levels.
Dr Vijay Negalur, Head of Diabetology at KIMS Hospitals, Thane, explains that breakfast does more than fill your stomach. “Your breakfast keeps your glucose levels steady, supports your mood, and prevents energy crashes in the afternoon,” he says. Skipping breakfast disrupts the body’s natural rhythm and can trigger unhealthy spikes in blood sugar.
When you wake up after 8–10 hours of fasting, your blood sugar is at its lowest. If you skip breakfast, the body releases stress hormones like cortisol and adrenaline to maintain energy. These hormones tell the liver to release stored glucose into the bloodstream, a process called gluconeogenesis.
This leads to bigger spikes in blood sugar when you finally eat. Over time, this pattern can strain insulin function and make your body more prone to cravings and overeating later in the day.
Eating lunch as your first meal is not enough. By lunchtime, hunger is stronger, and people often reach for fast-digesting carbohydrates like bread, biscuits, rice, or snacks. These foods raise blood sugar quickly, causing energy crashes soon after. Skipping breakfast also encourages late-night snacking, which further disrupts glucose control, metabolism, and sleep.
A good breakfast doesn’t have to be heavy, but it should be balanced. Combining protein, fibre, and healthy fats helps release energy slowly, preventing mid-morning crashes and reducing cravings.
Some recommended breakfast options include:
Eggs with vegetables
Curd or Greek yogurt with nuts and seeds
Multigrain roti with paneer
A fruit bowl with almonds or walnuts
Besan chilla, moong dal cheela, or oats with flaxseed
Eating breakfast also benefits the brain. The brain runs on glucose, so steady sugar levels improve focus, mood, and attention, while reducing the need for sugary snacks or extra cups of tea and coffee. People who eat breakfast regularly often report higher energy, better concentration, and fewer irritability episodes.
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Even if mornings are rushed, breakfast doesn’t have to be elaborate. Quick options can include:
A banana with nuts
A peanut butter sandwich
A glass of milk with chia seeds
A protein-rich smoothie
The goal is simple: give your body fuel in the morning so it doesn’t rely on stress hormones and emergency sugar release.
Skipping breakfast may seem harmless, but it affects the body more than most realize. A balanced breakfast stabilizes blood sugar, curbs cravings, maintains energy, and protects long-term metabolic health. For people at risk of diabetes, eating early isn’t a diet rule—it’s a form of daily self-care.
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