Many people skip breakfast despite advice from nutritionists, doctors, and parents that it is essential for a healthy lifestyle. A review published in The Journal of Nutrition in November 2018 found that skipping breakfast just one day a week can increase the risk of developing type 2 diabetes by 6 percent. Missing breakfast four to five days a week raises that risk to 55 percent. Researchers analyzed health data from over 90,000 individuals and found that the risk of diabetes increased with each day breakfast was skipped, up to the fifth day. The study also found that this increased risk was not solely due to higher body weight, as even people with normal weight who skipped breakfast had a higher risk of developing diabetes. Skipping breakfast is often associated with other unhealthy behaviors such as smoking, lack of exercise, and higher alcohol consumption. People who skip breakfast may also consume more calories throughout the day, contributing to weight gain and increased diabetes risk. Eating regular meals helps maintain blood sugar control. A healthy breakfast for people with diabetes should include moderate amounts of carbs, lean protein, and vegetables. Examples include a vegetable scramble with an egg and whole-grain toast or plain Greek yogurt with blueberries, nuts, and chia seeds. Avoid highly processed foods and refined grains, which can cause blood sugar spikes. While some studies suggest intermittent fasting may have health benefits, more research is needed to understand its effects on diabetes risk. Overall, a regular and balanced breakfast is recommended for everyone, with or without diabetes.