Does Skipping Breakfast Cause Diabetes & Weight Gain? – Dr. Berg [ff564b]
Post Time: 2025-07-29
Understanding blood sugar levels, also known as blood glucose levels, is crucial for maintaining overall health and preventing long-term complications. Whether you’re managing diabetes or simply interested in wellness, this guide will provide essential knowledge and practical insights. We'll break down what blood sugar is, why it's important, what normal levels are, and how to manage them effectively. This knowledge isn't just for those diagnosed with diabetes, it's relevant to everyone who seeks better health.
What is Blood Sugar and Why Does it Matter?
Blood sugar refers to the concentration of glucose in your bloodstream. Glucose is the primary source of energy for your cells, and it comes from the food you eat. When you consume carbohydrates, they are broken down into glucose, which is then absorbed into the bloodstream.
Why does this matter? Well, maintaining balanced blood sugar levels is fundamental to proper bodily function. If blood sugar is too high (hyperglycemia), it can lead to a range of problems, including:
- Increased thirst and urination
- Fatigue and weakness
- Blurred vision
- Headaches
On the other hand, if blood sugar levels drop too low (hypoglycemia), you might experience:
- Shakiness or tremors
- Sweating
- Confusion or disorientation
- Dizziness
Over time, consistently high or low blood sugar can lead to serious long-term health issues like nerve damage, kidney problems, and heart disease. Therefore, a healthy balance is essential.
Importance of Monitoring
| Area of Impact | Consequences of Imbalance |
|---|---|
| Nervous system | Nerve damage and potential Neuropathy |
| Kidney | Kidney damage and renal failure |
| Heart | Increased risks of Heart disease and Stroke |
| Vision | Blurred vision and even Blindness |
| Energy | Severe fatigue and lack of energy |
Normal Blood Sugar Levels: What You Need to Know
Normal blood sugar levels vary throughout the day and depending on factors like whether you've eaten recently. The following ranges are generally considered normal for adults who don't have diabetes, measured in milligrams per deciliter (mg/dL):
- Fasting blood sugar: (measured after at least 8 hours of not eating): 70-99 mg/dL is considered normal.
- Postprandial blood sugar: (measured 2 hours after eating): Less than 140 mg/dL is generally considered normal.
| Category | Fasting (mg/dL) | 2-Hours Post Meal (mg/dL) |
|---|---|---|
| Normal | 70 - 99 | <140 |
| Prediabetes | 100 - 125 | 140 - 199 |
| Diabetes | ≥126 | ≥200 |
- For people with diabetes, these target ranges might be slightly different and tailored to the individual by a healthcare professional. This can involve more complex management including insulin levels, and medication intake and timing.
Risk Factors for Abnormal Blood Sugar Levels
Several factors can increase your risk of developing imbalanced blood sugar levels including:
- Family history of diabetes
- Obesity or being overweight
- Lack of physical activity
- Unhealthy diet, high in processed food and sugars
- Age (particularly over 45)
- Certain ethnic backgrounds have a higher risk
Strategies for Managing Blood Sugar Levels
Managing your blood sugar levels involves a holistic approach focusing on lifestyle modifications, especially if you're not in the target range. Here’s a practical guide:
1. Focus on Your Diet
- Balanced Meals: Emphasize complex carbohydrates (like whole grains), lean proteins, and healthy fats. The key here is to slow down glucose release which stabilizes levels.
- Fiber-rich Foods: Incorporate plenty of fiber through fruits, vegetables, and whole grains, this will help in stabilizing the digestive process
- Avoid sugary drinks and processed foods: Limit sugary snacks, soda, juices, and fast foods, as these cause rapid spikes in blood glucose levels.
2. Regular Exercise
- Physical Activity: Engage in regular exercise, aiming for at least 30 minutes of moderate-intensity activity most days of the week. Consistent physical activity increases insulin sensitivity and helps regulate blood glucose more effectively
- Types of Exercise: Mix cardiovascular activities (walking, swimming, running) with strength training for optimal results.
3. Monitor Regularly
- Self Monitoring: If you have pre-diabetes or diabetes, monitor your blood glucose levels as advised by your doctor. This can involve finger prick testing several times a day.
- Professional Check Ups: Get regular blood check ups from your physician for professional guidance and tracking of your levels
4. Stress Management
- Stress Reduction: Practice techniques like meditation, deep breathing, and yoga to manage stress. High-stress levels can impact blood glucose.
5. Adequate Sleep
- Sleep Hygiene: Aim for 7-8 hours of quality sleep each night. Sleep deprivation can negatively impact your insulin sensitivity and blood sugar levels.
6. Medication
- Prescriptions: In cases where lifestyle adjustments aren't sufficient, work closely with your doctor to manage blood sugar through prescription medication, insulin, or other therapeutic intervention
Practical Ways to Keep Blood Sugar Levels Stable
| Action | Why it works |
|---|---|
| Eat at regular intervals | Avoid extreme highs and lows by providing the body with a constant source of glucose |
| Choose Low GI foods | These are released slowly, meaning gradual rises rather than spikes |
| Hydrate often | Water assists in glucose regulation |
| Control Portions | Smaller portions mean less glucose intake from meals |
| Practice mindfulness | helps control cortisol levels, reducing its impact on glucose |
Understanding Your Numbers: A Proactive Approach
By taking an active approach to managing your blood sugar levels, you can significantly improve your overall health and well-being. Knowing your numbers and taking proactive steps such as dietary modification, regular exercise, regular check ups and stress management, can help in avoiding long term complications related to blood sugar management.
Remember, this is not medical advice, always consult your healthcare provider for personalized guidance and monitoring. Stay informed and stay proactive in managing your health!
Get My FREE PDF: How Does Intermittent Fasting Work? 👉 Does skipping breakfast cause type 2 diabetes ? Timestamps: 0:00 Can type 2 diabetes be caused by skipping breakfast? 0:30 Most studies showing a link between skipping breakfast and type 2 diabetes are sponsored by the food industry 3:05 There was stated evidence that data was cherry-picked 4:10 Whether you do or don’t consume breakfast has nothing to do with whether you’re going to get diabetes I explain whether skipping breakfast causes type 2 diabetes, or even weight gain. There have been quite a few studies that show a link between worsening blood sugars and skipping breakfast, increasing your risk of diabetes and weight gain. Here’s an important point: most studies that show a link between skipping breakfast and type 2 diabetes are sponsored by the food industry. Studies not sponsored by the food industry don’t does natural sugar raise blood sugar show this correlation. For example, a study published in November 2018 in the Journal of Nutrition concluded that there is an association between breakfast skipping and type 2 diabetes. But the key word is “association”. Association isn’t a cause, it simply means, well, there’s an association. Plus, the data was only from people living in the US and Asia. If you live anywhere else, this is pretty much meaningless. It was also based on a questionnaire with and without validation. In other words, it relies on people’s memories and honesty, not scientific assessment. As well, the combination of skipping breakfast and eating a standard American diet full of refined and processed foods was most closely associated with risk for type 2 diabetes. No kidding! And there was clear evidence that the data was cherry-picked. Data is easily manipulated, and when you understand how, you can more clearly assess information. The independent studies that weren’t sponsored by the food industry clearly show that skipping breakfast doesn’t cause type 2 diabetes. Whether you do or don’t consume breakfast is irrelevant. Type 2 diabetes is a disease of what you eat. These food industry-sponsored studies only studied skipping breakfast, not the content of the breakfast.You simply can’t know if someone is going to gain weight or get diabetes unless you know what they’re eating. Diabetes is a disease of too much sugar in the blood. If you eat lots of sugar, you’ll raise your blood sugar. Skipping breakfast doesn’t cause type 2 diabetes! Dr Eric Berg DC Bio: Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow us on FACEBOOK: fb.me/DrEricBerg ABOUT DR. BERG: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College can fat raise blood sugar of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a 326 blood sugar physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Thanks for watching! Now you can see how absurd the idea is that skipping breakfast causes type 2 diabetes .