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Introduction: Demystifying "eat small, eat more".
"Eat small, eat more, keep healthy", this phrase seems to be familiar in our daily life, and many health and wellness programs and articles recommend this dietary pattern, believing that it can help control weight, stabilize blood sugar, and even prevent diseases.
Is that really the case? Today, let's demystify "eating smaller, more often" and see if it is really as flawless as rumored, or can it inadvertently put a burden on the body, especially the worrying "high blood sugar after multiple meals".
1. The origin and spread of eating small meals and eating more often
The eating pattern of eating smaller, more frequent meals is not unfounded, and its origins can be traced back to ancient health wisdom. In traditional Chinese culture, there is a saying that "eat sparingly, don't eat from time to time", emphasizing that the diet should be in accordance with the time of day and in moderation.
With the acceleration of the pace of modern life, this concept has gradually been misinterpreted as "eat less and eat more often", especially among some people who pursue rapid weight loss or health management.
2. The misconception and truth of eating less and eating more
Myth 1: Eating smaller, more frequent meals can stabilize blood sugar
Many people believe that by eating frequently, eating only a small amount of food at a time, they can avoid large fluctuations in blood sugar and thus benefit their health. It's not that simple. The increase in postprandial blood sugar is not only related to food intake, but also closely related to the type of food and the speed of digestion and absorption.
If you choose foods with a high GI (glycemic index) every time you eat, such as refined rice noodles and sweets, even if the amount is small, it may cause a rapid rise in blood sugar, and in the long run, it will increase the burden on pancreatic islets and is not conducive to blood sugar control.
Scientific analysis: The stability of blood sugar needs to comprehensively consider the balance of diet and the combination of nutrients. Low-GI foods, such as whole grains, legumes, and vegetables, release sugar slowly and help keep blood sugar stable. Therefore, the key to eating smaller, more frequent meals is the choice of food, rather than simply reducing the amount of food you eat at a time.
Myth 2: Eating smaller, more frequent meals can help you lose weight
Many people who are losing weight see eating smaller, more frequent meals as a way to control their weight, believing that this can reduce hunger and avoid overeating. But in fact, if the total calorie intake is not effectively controlled, whether it is three meals a day or five or six meals, the goal of weight loss cannot be achieved.
Scientific analysis: The root of weight loss lies in the balance between energy intake and consumption. If you don't pay attention to total control, it is easy to eat too many calories due to frequent eating. In addition, frequent eating may also stimulate insulin secretion and promote fat synthesis, which is not conducive to weight loss.
Myth 3: Eating smaller, more frequent meals is right for everyone
Everyone's physical condition, lifestyle habits, and work intensity are different, so dietary patterns should also vary from person to person. For some people, eating smaller, more frequent meals may indeed help regulate bodily functions, but for others, especially people with diabetes or digestive disorders, this dietary pattern may not be suitable.
Scientific analysis: Diabetic patients need to strictly control postprandial blood sugar, and eating small and frequent meals may lead to increased blood sugar fluctuations, which is not conducive to disease control. For people with digestive diseases such as gastritis and gastric ulcers, frequent eating may increase the burden on the stomach and is not conducive to recovery.
3. The harm of hyperglycemia after multiple meals
Excessive blood sugar after multiple meals, although the magnitude of each increase may not be large, can accumulate over a long period of time and cause damage to the body in many ways.
1. Impaired pancreatic islet function: Frequent hyperglycemic stimulation will lead to the gradual decline of pancreatic β cell function, accelerating the occurrence and progression of diabetes.
2. Increased risk of cardiovascular disease: Hyperglycemia can damage the vascular endothelium, promote atherosclerosis, and increase the risk of cardiovascular and cerebrovascular diseases.
3. Nervous system damage: Long-term hyperglycemia may also affect the nervous system, leading to peripheral neuropathy, autonomic dysfunction, etc.
4. Increased burden on liver and kidney function: In a state of hyperglycemia, the liver and kidneys need to work overtime to process excess sugar, which will lead to a decline in liver and kidney function in the long run.
4. How to correctly practice "eating less and eating more"
Since there are many misconceptions about eating smaller, more frequent meals, how can we properly practice this eating pattern to avoid multiple postprandial hyperglycemia?
1. Control the total amount and distribute it reasonably: First of all, you should clarify the total amount of calories you need every day, and then allocate the total amount to each meal reasonably according to your personal situation. Generally speaking, breakfast should account for 30%-40% of total calories, lunch should account for 40%, dinner should account for 20%-30%, if you do need to add food, you should choose low-calorie, high-fiber foods such as fruits, nuts, yogurt, etc.
2. Choose low GI foods: As mentioned earlier, the choice of food is crucial. Try to choose low-GI foods and avoid foods that are high in sugar and fat. Whole grains, vegetables, fruits, legumes, lean meats, fish, etc. are all good choices.
3. Pay attention to mealtimes: Try to keep regular mealtimes and avoid eating too late. Dinner should not be too full, so as not to affect blood sugar and sleep quality at night.
4. Moderate exercise: Exercise is one of the most effective ways to control blood sugar. Moderate exercise after meals, such as walking, jogging, yoga, etc., can help lower blood sugar and promote good health.
5. Monitor your blood sugar regularly: Regular monitoring of blood sugar is essential for people with diabetes or those at risk of abnormal blood sugar. Through monitoring, it is possible to keep abreast of changes in blood sugar and adjust diet and treatment options.
5. Food wisdom in traditional Chinese culture
In traditional Chinese culture, diet and health have always occupied an important position. The ancients paid attention to "eating and drinking sparingly, and living regularly", emphasizing that diet should conform to nature and be at the same frequency as heaven and earth. In modern society, we can also draw wisdom from traditional culture to guide our food life.
1. Five grains for nourishment, five fruits for help: "The Yellow Emperor's Neijing" mentions, "Five grains for nourishment, five fruits for help, five animals for benefit, five vegetables for filling". This means that our diet should be based on grains, supplemented by fruits, meat, and vegetables, to maintain a balanced nutrition.
2. Don't eat from time to time: Confucius said, "Don't eat from time to time." It means eating according to the season and not eating food that is out of season. This not only contributes to good health, but also respects nature and adapts to the times.
3. Chew slowly and swallow slowly: Ancient health practitioners emphasized that "eating should be slow", believing that chewing slowly and slowly is conducive to digestion and absorption, and reducing the burden on the stomach and intestines. Modern medicine has also proven that chewing slowly can stimulate saliva secretion, which helps control appetite and blood sugar.
6. Conclusion: Rationally look at eating less and eating more often, and eat scientifically to ensure health
Eating smaller, more frequent meals, as a dietary pattern, is not for everyone. In the process of practice, we need to reasonably adjust the diet structure and meal time according to our physical condition, living habits and nutritional needs.
At the same time, it is necessary to abandon the blind worship of "eating less and eating more", look at its pros and cons scientifically, and avoid falling into health misunderstandings.
Remember, the key to a healthy diet is balance and moderation. Whether it is eating small meals or eating three meals a day, as long as we can achieve a reasonable combination and scientific eating, we can keep the body in the best condition and enjoy a healthy and beautiful life.
I hope that every reader can benefit from this article, get out of the dietary misunderstandings, and embrace a healthy life.
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.
References:
Bad stomach and vegetarian food? Can eating smaller, more frequent meals nourish the stomach?
2023-08-30 08:55 · Yishui released