Research on the effects of meal frequency and meal timing on glucose is mixed.
In some individuals, skipping a meal can lead to low levels of glucose, prompting fatigue and hunger. In turn, this ravenous hunger can lead to overeating at the next meal and higher subsequent glucose levels.
On the other hand, breaking a fast with a meal that doesn’t prioritize steady energy can also cause high glucose levels. To prioritize steady glucose levels, start with non-starchy veggies, follow with proteins and fats, and finish with savory foods.
References:
1. Alkhulaifi F, Darkoh C. Meal Timing, Meal Frequency and Metabolic Syndrome. Nutrients. 2022 Apr 21;14(9):1719. doi: 10.3390/nu14091719. PMID: 35565686; PMCID: PMC9102985.