Meal frequency is related to health, which is why there is always a debate about whether to eat small meals frequently or small meals more often. Let’s talk about whether eating several small meals is healthier than three meals a day.
When it comes to food and health, the focus is often on what’s on your plate rather than how often you eat. When it comes to frequency of eating, most people believe that you should eat three large meals a day. However, the idea of several small meals is now gaining greater support. Eating five to six times a day is thought to be healthier than small, large meals. Those who believe that you should eat small, frequent meals believe that this habit can help with weight loss and support heart health. So should you eat several small meals instead of three large meals to be healthier?
Why eat small meals multiple times?
Eating several small meals means eating several small meals throughout the day instead of the traditional three large meals, says nutritionist Ekta Singhwal. This typically means eating five to six meals a day, with two to three hours between meals. Eating frequent meals may improve blood lipid (fat) levels and reduce the risk of heart disease, according to a 2019 study published in the journal Nutrients.
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Experts say eating small, frequent meals can help stabilize blood sugar levels and reduce the risk of blood sugar spikes and crashes, which is especially beneficial for people with diabetes. Eating more frequently can help prevent extreme hunger, give you better portion control, and prevent you from overeating. Some people choose to eat small meals because they can improve digestion and nutrient absorption. Essentially, your digestive system won’t be overwhelmed by eating a large amount of food at once.
Eat 3 large meals
The concept of three big meals a day – breakfast, lunch and dinner – is based on a structured approach to eating that fits into a traditional daily schedule. This pattern involves eating large meals spaced apart to keep you feeling full until the next meal. Experts say larger meals can make you feel fuller and reduce the temptation to snack on unhealthy foods. A predictable eating schedule helps regulate your body clock, which improves digestion and supports overall health.
Would you rather eat several small meals or a few large meals?
Scientific evidence shows that eating fewer meals can help you feel fuller; eating more meals can also reduce hunger, according to a 2012 study in Plos One. And the common belief that eating small, frequent meals helps you lose weight isn’t scientifically supported; a 2010 study in The British Journal of Nutrition found that eating more frequent meals doesn’t improve weight loss.
The optimal eating pattern depends on your personal preferences, health, and lifestyle, says Sinwar: Eating small, frequent meals may be beneficial for people who need stable blood sugar and consistent energy, while eating more small meals at set times may suit people who prefer to eat more small meals.
There are a few things to keep in mind when eating small meals several times a day.
- People who tend to overeat or have difficulty controlling their food portions may struggle with frequent meals as they can lead to increased calorie intake.
- People with certain digestive issues may find that eating frequently makes their symptoms worse.
Here are some things to keep in mind regarding your three meals:
- For people with certain medical conditions, such as diabetes, large meals can cause significant fluctuations in blood sugar levels.
- People who suffer from gastrointestinal discomfort or indigestion may benefit from eating small, frequent meals to reduce symptoms.
There are benefits to eating multiple small meals and larger meals, and both can be healthy when balanced with nutritious foods and conscious eating habits.
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