Is eating more than three meals a day a good idea? We thought long and hard, and we reached out to experts to gain a deeper understanding of the science of nutrition. Experts advise that when done “mindfully and with balanced nutrition,” eating more than three meals can offer both benefits and drawbacks, depending on the individual’s health status, activity level, and metabolic needs.
Dr Bhavana P, chief dietitian, Gleneagles Hospital, Lakdi Ka Pul, Hyderabad, said frequent meals may help stabilise blood sugar levels, particularly in individuals with diabetes or insulin sensitivity. Small, frequent meals (SFMs) are a dietary regimen characterised by multiple small eating episodes throughout the day. “Clinical nutrition guidelines recommend SFMs (eg, 6-10 meals) to patients experiencing common symptoms (eg, early satiety) and gastrointestinal-related symptoms,” said Dr Bhavana.
According to Dr Bhavana, smaller, more frequent meals can also improve satiety, curb overeating, and support steady energy levels throughout the day. “This approach is often beneficial for people with gastrointestinal issues like acid reflux, as it reduces the pressure on the digestive system compared to large, heavy meals,” said Dr Bhavana.
Story continues below this ad
This approach will help prevent overeating during the most important meals, stressed Dr. Manjusha Agarwal, senior consultant in internal medicine at Gleneagles Hospital Parel, Mumbai.
However, constantly eating without allowing your body time to digest can lead to weight gain, especially if the meals are high in calories, sugars, or fats. “Frequent eating may also disrupt your natural hunger cues and put added strain on your digestive system, and also cause problems like acidity, bloating, gas, and indigestion. Various studies have also proven that grazing all day can increase the risk of metabolic disorders if not managed properly,” said Dr Agarwal.
Here’s what to note (Photo: Getty Images/Thinkstock)
“Eating too frequently without accounting for portion control or caloric balance can strain the pancreas, affect hormonal responses like leptin and ghrelin, and disrupt natural hunger cues,” said Dr Bhavana.
For optimal health, it’s essential to focus on nutrient density, maintain portion control, and allow adequate time for digestion between meals. “Meal frequency should align with an individual’s lifestyle, medical conditions, and fitness goals,” said Dr Bhavana.
Story continues below this ad
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.