6 small meals a day OR 3 big ones?


One of these can fix blood sugar problems, while the other just makes you fatter – here’s how it all works

—-Important Message—-

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6 small meals a day OR 3 big ones?

A new study shows that meal frequency can improve blood sugar regulation – and make us thinner.

These researchers coordinated their study at the Agricultural University of Athens. They published their results in the Journal of Diabetes and Metabolism.

The study involved men and women between the ages of 19 and 65.

The participants ate either three times per day or six times per day.

After 12 weeks, the participants swapped places: Those who were eating three meals per day switched to six and vice versa.

Both diets contained the same amount of calories – 1,900 kcal.

“In this randomized crossover study, subjects with impaired glucose tolerance followed a similar diet of 3 or 6 meals/day.”

The study found that participants with type 2 diabetes had improved blood sugar levels when they ate more frequently.

Two hours after eating, blood sugar levels were decreased in the group eating six meals per day.

“In type 2 diabetes, HbA1c and plasma glucose were lower at 2 hrs post-oral glucose tolerance test with 6 vs 3 meals.”

HbA1c is a test used in diabetes. It is a marker of blood sugar levels over a longer time period.

Lower HbA1c in the six-meal group indicates that blood sugar levels are more stable over the long term with more frequent meals.

Eating six meals per day also decreased hyper-insulinemia – showing that more frequent meals can help regulate insulin.

“The 6-meal intervention improved hyperinsulinemia in IGT-A subjects and hyperglycemia in IGT-B subjects.”

(IGT means impaired glucose tolerance.)

People in the IGT-B group also have impaired glucose tolerance – but their blood glucose levels are higher at 30-90 minutes after the glucose tolerance test.

The study did not find any significant changes in body weight or physical activity during the experiment.

So the results are very likely due to meal frequency.

“Body weight and physical activity levels remained stable throughout the study.”

Eating six meals per day was also associated with decreased hunger.

This was independent of how impaired the blood glucose levels were at the beginning of the study.

Everyone ate the same total amount of food.

“In all three groups, subjective hunger and desire to eat were reduced with 6 vs 3 meals/day.”

The researchers saw the effect of higher meal frequency on blood sugar control for obese participants in the study with type 2 diabetes.

“Our study shows that 6 vs 3 meals a day can increase glycemic control in obese patients with early-stage type 2 diabetes.”

The results also show benefits for people with prediabetes or type 2 diabetes.

“6 vs 3 meals a day can increase glycemic control and may perhaps stabilize postprandial glucose regulation in prediabetes subjects.”

The improvement in HbA1c is an indicator that there may be long-term benefits from this meal frequency…

However, another test, the HOMA-IR, did not show improvements.

“There were no differences in HOMA-IR or plasma lipids between interventions.”

The HOMA-IR calculates multiple factors relating to blood sugar and insulin regulation.

Doctors and researchers use this to assess insulin resistance and the health of the beta cells. (Beta cells produce insulin in the pancreas.)

Increasing meal frequency may not turn out to be a cure for diabetes.

But this study shows that altering meal frequency while consuming the same amount of calories can help regulate blood sugar and insulin.

The fact that increasing meal frequency also decreases appetite means that this is a useful strategy for dealing with symptoms of type 2 diabetes – or pre-diabetes.

You should see a healthcare professional about diagnosing and treating blood sugar and insulin dysregulation.

—-Important Message—-

Men with diabetes: How to restore your erections

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Here is the simple 30-cent remedy that reverses diabetes symptoms





Effects of 6 vs 3 eucaloric meal patterns on glycaemic control and satiety in people with impaired glucose tolerance or overt type 2 diabetes: A randomized trial https://www.sciencedirect.com/science/article/pii/S1262363618300776