Afraid of gaining weight, avoiding breakfast: What do the experts say?

Busy lives often lead many people to skip breakfast, while some do so to lose weight. So, should you eat or skip breakfast? Experts will clarify this below.

Skipping breakfast may seem harmless, but doctors warn it can cause blood sugar spikes, increase cravings, and lead to unstable energy levels.

Dr. Vijay Negalur, Head of Endocrinology at KIMS Hospital (India), explains the harmful effects of skipping breakfast on metabolism and shares a simple breakfast menu that helps stabilize glucose levels naturally.

Why can skipping breakfast silently harm your blood sugar?

Many people believe that skipping breakfast helps with weight loss, but when it comes to metabolism, especially blood sugar levels, this small habit can have big consequences.

Dr. Negalur explains: Breakfast helps stabilize blood sugar levels, supports mood, and prevents sharp fluctuations that can deplete your energy in the afternoon. He states: Skipping breakfast not only delays eating but also disrupts the body's natural circadian rhythm.

Breakfast helps stabilize blood sugar levels, supports mood, and prevents sharp fluctuations that can drain your energy in the afternoon.

Photo: AI

Why does skipping breakfast affect blood sugar levels?

When you wake up after an 8-10 hour overnight fast, your blood sugar naturally drops to its lowest point. Your body needs energy.

If you skip breakfast, your body releases stress hormones like cortisol and adrenaline to maintain activity. These hormones cause the liver to release stored glucose into the bloodstream. By lunchtime, hunger is much stronger, and most people opt for ready-to-eat carbohydrates: bread, biscuits, pre-packaged snacks, or a large portion of rice. These foods break down quickly and cause a spike in blood sugar, according to Indian TV.

This then leads to the following consequences:

• Increased appetite
• Eating too much at lunch
• Blood sugar levels fluctuated throughout the day.
• Over time, this habit also puts pressure on insulin function.

Dr. Negalur explained that people who skip breakfast often snack late at night, further destabilizing blood sugar control and affecting sleep, hunger signals, and metabolism.

Breakfast menu that helps maintain stable blood sugar levels.

An ideal breakfast shouldn't be too much, just balanced.

A smart combination of protein, fiber, and healthy fats helps keep blood sugar levels stable.

Great options include:

• Eggs with vegetables
• Plain yogurt and nuts
• Whole grain bread with cheese
• A bowl of fruit served with almonds or walnuts.
• Oatmeal with flax seeds.

These foods release energy slowly, preventing mid-morning fatigue and reducing cravings.

Source: https://thanhnien.vn/so-map-khong-dam-an-sang-chuyen-gia-noi-gi-185251219002303636.htm