The second-meal effect, in simple terms, refers to how one meal can positively influence blood sugar levels after an earlier meal. When you eat foods that are high in fibre, protein, and healthy fats at breakfast, they slow down digestion and improve how your body responds to glucose later in the day. “This means a thoughtfully planned earlier meal can help control hunger, reduce sudden sugar spikes after the latter meal, and support better energy levels and weight management,” explained Dt Deepali Sharma, clinical nutritionist, CK Birla Hospital, Delhi.
Calling it one of the “most overlooked tools for steady energy and metabolic health”, Dr Amreen Sheikh, chief dietitian, KIMS Hospitals, Thane, said that when your first meal is high in fibre and protein, your gut releases helpful hormones that improve insulin sensitivity. “This effect lasts for several hours and prepares your body to handle the next meal more smoothly. It’s like giving your metabolism a boost. This is why an unbalanced breakfast often leads to overeating or sugar cravings later in the day,” said Sheikh.
What common mistakes blunt the second meal effect?
Skipping meals, eating only carbs (like bread, biscuits, poha, or idlis without protein), and drinking sugary beverages between meals all disrupt this effect, said Sheikh. “Long gaps without food also weaken insulin response, causing the next meal to result in a sharper sugar spike. The problem isn’t just the single meal, it’s the chain reaction it starts,” said Sheikh.
How can people use this idea while planning their meals?
Start by prioritising the first meal of the day. “Make sure breakfast includes fibre (vegetables, fruit, oats), protein (eggs, yoghurt, paneer, lentils, chickpeas), and healthy fats (nuts, seeds). This sets the stage for the rest of the day. If your next meal is heavier or higher in carbs, a good first meal helps lessen its impact,” said Sheikh.
Here’s why it matters for your gut health (Photo: Getty Images/Thinkstock)
– Meals rich in soluble fibre (oats, millets, beans, vegetables), proteins (eggs, lentils, paneer, lean meat), and healthy fats (nuts, seeds, olive oil) create a slow and steady release of glucose, said Sharma.
– Highly processed foods or sugar-heavy breakfasts can result in quicker spikes and poor control over blood sugar.
– Eating a balanced first meal leads to reduced cravings, improved satiety, and better metabolic health.
What to note?
– Don’t skip meals—consistency matters.
– Add a protein source each time you eat.
– Include at least one high-fibre food in every meal.
– Keep long gaps under control; aim for 3 to 4 hours.
– Avoid sugary snacks between meals. They reset the glucose response.
How to get started?
Begin with small swaps: add vegetables to breakfast, pair carbs with protein, include nuts as snacks between meals, and avoid sugary drinks. These simple changes enhance the second meal effect and help maintain blood sugar stability throughout the day.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.