While many people are still stuck to the traditional three-meal diet, more and more people are choosing to divide their portions into more meals per day to support health and control weight. So is it really good to eat more than three meals?
Nutritionists say that eating more than three meals a day can be beneficial if done consciously and balanced.
However, the effectiveness depends on each individual, including health status, level of exercise, and metabolic needs.
A small-scale, multi-meal (SFM) diet helps maintain stable blood sugar levels, especially helpful for people with diabetes or high insulin sensitivity, says Dr. Bhavana P, a leading nutritionist at Gleneagles Hospital (Hyderabad).
She also believes that a small-scale diet also improves satiety, limits overeating and helps maintain stable energy levels throughout the day.
In addition, regular small meals can reduce pressure on the digestive system, supporting people with acid reflux or indigestion.
Dr. Manjusha Agarwal, senior consultant in internal medicine at Gleneagles Parel Hospital (Mumbai), added: Eating a lot of meals helps limit overeating during main meals.
However, the downside of eating too often cannot be ignored. If you can't control your portion sizes or eat foods rich in calories, sugar and fat, you can gain weight quickly.
Eating continuously without giving the digestive system a break will disrupt hunger signals, overwork the pancreas and affect the hormones that regulate satiety such as leptin and ghrelin, warns Dr. Bhavana.
Whether choosing to eat three meals or divide it into many meals, the most important thing is to ensure high nutritional density, control the portion sizes properly, and give the body time to digest between meals. Each person should choose a diet that is suitable for their lifestyle, health status and physical goals.
