Many of us have heard that eating several small meals daily can help improve metabolism and achieve optimal health. However, the evidence supporting this claim is mixed.
It is widely accepted in modern culture that people should divide their daily diet into three large meals – breakfast, lunch and dinner – for optimal health. This belief stems primarily from early culture and epidemiological studies.
In recent years, experts have begun to shift their perspective, suggesting that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss. As a result, more people are changing their eating patterns in favor of eating several small meals throughout the day.
Proponents of eating small and frequent meals suggest that this type of eating:
· improves satiety or the feeling of satiety after a meal
· increases metabolism and body composition
· preventing energy drops
· stabilizes blood sugar
· prevents overfeeding.
While a few studies support these recommendations, others show no significant benefit. In fact, some research suggests that it may be more beneficial to stick with three larger meals.
Frequency of meals and chronic diseases:
Early epidemiological studies suggest that increased meal frequency may improve blood lipid (fat) levels and reduce the risk of heart disease. As a result, many experts recommend not eating fewer, larger meals a day.
Over the years, some studies have supported these findings, suggesting that people who report eating small, frequent meals have better cholesterol levels than those who eat fewer than three meals a day.
A review published in the American Heart Association’s journal CirculationTrusted Source concluded that a higher frequency of eating is associated with a reduced risk of diabetes and cardiovascular disease, according to epidemiological studies.
Who should eat small, frequent meals?
A review published in Nutrition in Clinical Practice Trusted Source shows that certain populations may benefit from six to 10 small, frequent meals. These include people who:
· experience early satiety
· tries to gain weight
· have gastroparesis
· have gastrointestinal symptoms such as nausea, vomiting or bloating.
If your goal is to lose weight, it’s important to pay attention to portion sizes. Make sure you stay within your allotted daily calorie requirements and divide them between the number of meals you eat.
Who should eat fewer, larger meals?
People who can benefit from three larger meals a day include:
· those who have difficulties in practicing portion control
· those who tend not to eat carefully
· people who lead busy lives and may not have time to plan and prepare several nutritious mini-meals a day.
The best diet for optimal health
Although we do not have strong evidence to support the importance of meal frequency, substantial evidence supports the overall health benefits of eating a well-balanced, nutrient-dense diet.
According to the Dietary Guidelines for Americans 2020–2025, a healthy diet should:
· emphasize fruits, vegetables, whole grains and low-fat or fat-free milk or dairy products
· includes protein from various sources, including seafood, lean meat and poultry, eggs, nuts, seeds, soy products and legumes
· establishing a limit of the allocated calorie requirement (individual)
· limiting added sugars, cholesterol and trans fats/saturated fats.
Source: The reality of the Medical Reality
