Have you been confused between eating several small meals and eating fewer larger ones? This debate over meal frequency and portion size has been a long-debated topic. The answer isn't the same for everyone and depends on various factors. Whether to eat several small meals or fewer larger ones is a matter of personal preference, lifestyle, and health goals. Neither one size fits all nor does what works for one person work for everyone. We spoke to our expert Simrat Kathuria, CEO and Head Dietitian, The Diet Xperts, who shared insights on the same.
Several Small Meals Vs Fewer Larger Meals
Metabolic Effects
- Small Meals: Eating smaller, frequent meals purportedly keeps your metabolism revved up, preventing it from slowing down.
- Larger Meals: “Some studies suggest that consuming larger meals might lead to a temporary spike in metabolism due to the thermic effect of food,” added Kathuria.
Blood Sugar Regulation
- Small Meals: For individuals with diabetes or insulin sensitivity, eating smaller, balanced meals throughout the day can help stabilise blood sugar levels.
- Larger Meals: Conversely, larger meals may cause a rapid rise in blood sugar, followed by a crash, especially if they're high in refined carbohydrates.
A 2019 cross-sectional study found that eating more than four meals per day, compared to fewer than three, was more effective at increasing HDL (High-Density Lipoprotein) cholesterol and lowering fasting triglycerides. Elevated HDL levels are linked to a decreased risk of heart disease.
Appetite Control
- Small Meals: Grazing on smaller meals may help keep hunger at bay, preventing overeating during main meals, said Kathuria.
- Larger Meals: Eating substantial portions might leave you feeling fuller for longer, potentially reducing overall calorie consumption.
Digestive Health
- Small Meals: Frequent, smaller meals may be gentler on the digestive system, reducing the likelihood of discomfort, such as bloating or indigestion.
- Larger Meals: Eating fewer, larger meals gives your digestive system more time to rest between bouts of processing food.
Nutrient Absorption
- Small Meals: Spacing out meals allows for better absorption of nutrients, as your body isn't overwhelmed with a large influx of food all at once.
- Larger Meals: Consuming larger portions might provide a more significant nutrient load in one sitting, potentially aiding nutrient absorption.
A study published in 2020 in the British Journal of Nutrition found that having around three meals per day is linked to improved diet quality.
Also Read: Lying Down After Meals And More: Expert Lists Things To Avoid After Eating
Weight Management
- Small Meals: Some individuals find that eating small, frequent meals helps control appetite and prevent overeating, potentially aiding in weight management efforts.
- Larger Meals: Others argue that consuming larger, balanced meals can lead to better satiety, making it easier to stick to a calorie-controlled diet.
Lifestyle Factors
- Small Meals: People with busy schedules or those who prefer snacking throughout the day may find smaller, more frequent meals to be a convenient option.
- Larger Meals: Those with more structured routines or who enjoy hearty meals may prefer sticking to fewer, larger meals.
Individual Preferences
Ultimately, the best approach to meal frequency and portion size varies from person to person. Experimentation and listening to your body's cues are key to finding what works best.
Bottomline
Kathuria concluded, “The most important thing is to focus on balanced nutrition, mindful eating, and how different meal patterns affect your body and overall well-being. So, go ahead, explore, experiment, and find the meal plan that leaves you feeling nourished, satisfied, and energised.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional before making any dietary changes, especially if you are dealing with any health issues to avoid complications.]