Food/Health & Wellness

What does research say about meal frequency ?

Which is better, several small plates, or fewer larger plates?

Would you rather have one large meal, or small portioned ones? Photo by Michal Balog on Unsplash

Most of us believe in three portioned meals a day, breakfast, lunch and dinner, unless of course, you are one of those who believes in OMAD (ONE MEAL A DAY). Some do eat more, while some eat less.

The reason, or myth of portioned small meals a day is to balance the blood sugar level throughout the day, and aid metabolic health, and prevent over-eating. It is also assumed it is a lot easier to digest small portioned meals than a larger one.

Whatever we practice or believe in, let us look at what research says:

Meal Frequency and Chronic Illness

Studies suggest that small frequent meals increase blood lipids (fats) level, which reduce the risk of heart disease.

American Heart Association Review Journal indicates that studies showed small frequent meals has the effect of reduced risk of diabetes.

Frequent small meals also balance both the sugar level and HDL cholestrol (good cholesterol) level, according to 2019 studies of Polish population. The studies show no indication in LDL (bad cholesterol level), signifying the causal effect of frequent small meals.