Rethinking Meal Frequency

Dr Robert Hrisak head shot

For years I have recommended eating smaller meals more frequently to help reduce spikes in blood glucose levels.  Researchers in the Czech Republic found that eating a larger breakfast and lunch was better than eating six small meals.  All participants had Type II diabetes and were on oral diabetes medication.  Each participant consumed reduced-calorie, high-fiber meals:  two meals a day for 12 weeks and 6 meals a day for 12 weeks.  All participants showed weight loss, deceased blood glucose, and increase insulin sensitivity but those on the two-meal program had better results.  (Some participants had to have their medication dosages adjusted due to hypoglycemia.)

Nicholas Bakalar quotes the lead author, Dr. Hana Kahleova, “Not only our study, but others too, show that it may be more beneficial to eat a larger breakfast and lunch with a small dinner.  We confirmed the ancient proverb—eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

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