- Skipping meals to save up for a special holiday meal can seem like a good strategy.
- It can raise blood sugar by making you overly hungry, which may encourage you to eat more.
- Instead, focus on balanced meals and snacks, and be sure to hydrate throughout the day.
What happens when you have a big holiday party on the calendar for tonight? You know, the one where your neighbor brings the dessert you love? Or a festive meal at your favorite restaurant?
If you try to “save up” for that special meal by skipping meals earlier in the day, you’re not alone. Trouble is, this common habit can destabilize your blood sugar. That can cause all kinds of problems, especially if you’re living with diabetes, says diabetes educator Amy Kimberlain, M.S., RDN, CDCES.
Even for those without diabetes, this strategy can easily backfire, as avoiding food throughout the day can have ill effects on how you feel mentally and physically.
What really happens to your blood sugar when you skip meals, and why should you avoid it? Read on to learn the details—and what to do instead.
How Skipping Meals Makes Blood Sugars Unstable
It Can Drain Your Energy
Regardless of what you’ll be eating later, your body still needs energy now. “Your brain, muscles and organs constantly use glucose for fuel,” says Kimberlain. That glucose comes in the form of carbohydrates from food. But we can also store small amounts of glucose in the liver.
If you aren’t eating enough (or at all), your liver will release stored glucose to help stabilize blood sugar. “If you go too long without eating, those stores can run low, especially in people with diabetes, making it harder to maintain normal blood sugar levels,” Kimberlain says. The result? You may feel shaky and irritable—the last thing you want before a special celebration.
It May Raise Your Blood Sugar
“It’s harder to feel satisfied when you’re not eating regularly,” explains Grace Derocha, M.B.A., RD, CDCES, a spokesperson for the Academy of Nutrition and Dietetics. So, when you go to a dinner, party or potluck feeling ravenous, you are likely to eat more than you had planned. This, in turn, can spike your blood sugar, leading to an up-and-down roller coaster, Derocha says.
That’s not all. “After long periods without eating, appetite hormones can shift,” says Derocha. For instance, research has found that people who skip breakfast are more likely to experience dips in the satiety hormone leptin. Start the day strong with a balanced breakfast to get things going in the right direction.
It May Wreak Havoc on Your Stress Hormones
If you’re accustomed to eating breakfast and lunch and skip one (or both), you may wind up feeling stressed. And not just because your stomach is growling. “Going for many hours without eating can increase stress hormones like cortisol,” says Kimberlain. Cortisol boosts the activity of hormones like epinephrine and glucagon. This response triggers the liver to release stored glucose into the bloodstream—all in an effort to keep blood sugar up so you have energy, Derocha explains.
Higher cortisol can also reduce the amount of insulin your pancreas produces. “When you finally eat, your blood sugar may rise more than usual,” Kimberlain says. If that weren’t trouble enough, high cortisol levels can also reduce the satiety hormone leptin, delivering a double whammy.
It Can Affect Your Food Choices
When you get that overly hungry feeling, you’re unlikely to make a beeline for the veggie tray. Instead, your brain may tell you to grab the chips, crackers and dips.
No one wants anyone to skip the charcuterie board (unless it’s not your thing). But when you’re in this mindset, it can be tough to take the time to construct a balanced plate. “You’re more likely to grab easy, highly palatable foods, often the ones that spike blood sugar the most,” says Kimberlain.
It Could Trigger Hypoglycemia
If you take diabetes medications like insulin, skipping meals can make you more prone to blood sugar lows (hypoglycemia) earlier in the day and highs later when eating the big meal, says Kimberlain. Since hypoglycemia can be dangerous, it’s important to know the signs, such as shakiness, irritability, confusion, hunger, headaches and nausea. That way, you can take appropriate action to raise your blood sugar, like consuming 15 grams of fast-acting carbs. You can get these from glucose tablets, a half-cup of juice or soda, or a few hard candies or jelly beans.
Strategies for Better Blood Sugar
Although it may seem counterintuitive, “the goal isn’t to eat less before a special meal,” says Kimberlain. “Staying nourished and balanced throughout the day supports better choices, less overeating and more stable blood sugars when the celebration finally begins,” she says.
Here’s what to do instead:
- Maintain your usual eating schedule. Eating regular meals throughout the day will provide your body with steady energy, says Kimberlain. If you’re concerned you’ll fill up too much before the big meal, you can always have a slightly smaller breakfast and lunch.
- Consider a small pre-event snack. “This can help reduce overeating and help you enjoy your favorite foods more mindfully,” suggests Derocha.
- Go for balance. Focus on meals and snacks that contain a mix of complex carbohydrates, lean protein, healthy fats and fiber, Kimberlain advises.
- Exercise moderately. Exercise is a cornerstone of blood sugar management. Try to make time for some movement, even if it’s just a 15-minute walk.
- Be intentional with your water intake. People with diabetes are especially prone to dehydration. That doesn’t just make you feel lousy. It can also skew your blood sugar readings. Be sure to drink plenty of water throughout the day and later at the big celebration, Derocha says.
Meal Plan to try
7-Day Easy Diabetes-Friendly Meal Plan for the Busy Holiday Season, Created by a Dietitian
Our Expert Take
Skipping meals to “save up” for a special holiday meal can seem like a smart strategy, but this habit can have harmful effects on your blood sugar. Meal skipping can make you overly hungry, which may lead you to eat more than you would otherwise. That doesn’t just make you more likely to gravitate toward less healthy choices. It can also trigger blood sugar spikes and increase your stress hormones. If you take blood sugar–lowering medication, it could also lead to dangerous hypoglycemia. For better blood sugar this holiday season, try to stick with regular, balanced meals and drink plenty of water. Also, consider eating a small snack before the event so you won’t arrive overly hungry. That way, you can enjoy the company and the food.
