Type 2 Diabetes Can be Prevented With Fewer Meals

Skeptics objected to the idea of skipping meals when intermittent fasting became popular among Hollywood celebrities. However, recent study from the University of Georgia reveals that the celebrities were not so far off. According to the study, a specific sort of limited diet may lower your risk of getting type 2 diabetes and enhance your general health. This type of fasting, known as time-restricted eating, entails eating regular but fewer meals, foregoing late-night snacks, and not eating for 12 to 14 hours (typically overnight).

Following a thorough analysis of published, peer-reviewed literature, the researchers discovered a link between the number of meals consumed and obesity and type 2 diabetes.

“What we’ve been taught for many decades is that we should eat three meals a day plus snacking in between,” said Krzysztof Czaja, an associate professor of biomedical sciences in UGA’s College of Veterinary Medicine. “Unfortunately, this appears to be one of the causes of obesity.”

The three-meal-and-snacks eating pattern keeps insulin levels from dropping during the day, which might overwhelm the body’s insulin receptors given the quantity of calories and sugars Americans consume on average. This results in insulin resistance and, in many cases, type 2 diabetes.

“That’s why it’s so hard to lose body fat,” Czaja said. “We are not giving our bodies a chance to use it. Having fewer meals a day will allow these fat deposits to be used as an energy source rather than the sugar we keep consuming.”

Modern eating habits interrupt the body’s biological rhythm
The researchers discovered that restricting one’s meal time allows the body to relax and lower insulin and glucose levels, which can enhance insulin resistance, brain health, and glycemic management. It can also cut calorie consumption by about 550 calories per day without putting you under the stress of calorie counting.

Previous research has demonstrated that sleep and meal pattern interruptions can alter the type and quantity of bacteria and other germs in the digestive tract. Fasting, on the other hand, may have a favorable effect on the gut flora, perhaps preventing inflammation and a number of metabolic problems.

Furthermore, the analysis reveals that time-restricted eating can assist manage hormones that control appetite and energy levels.

According to the journal, regular meal schedules, eating breakfast, and reducing meals and snacks can help protect against obesity and type 2 diabetes. Furthermore, not all breakfasts are created equal. Avoid sugary morning cereals and pastries in favor of healthy fats and protein, such as eggs.

Despite the fact that time-limited eating tended to promote health, the researchers discovered that other sorts of restricted eating, such as fasting for days on end, showed few benefits.

Obesity and metabolic diseases can be avoided by eating more frequently but in smaller amounts
More than four out of every ten Americans are clinically obese, which means their weight is above what is considered a safe range for their height. According to the Centers for Disease Control and Prevention, about 10% are seriously obese.

Obesity can cause a number of health problems, including type 2 diabetes, heart disease, and even some malignancies.

“Obesity is an epidemic right now, especially in the United States,” Czaja said. “It is a preventable disease. When we started looking at the research, we found that ancient humans didn’t eat every day. That means our body evolved not needing food every day.”

The present system of three meals plus snacks gained popularity decades ago, and it’s a difficult habit to break.

“But our gut-brain signaling is not designed for this type of eating,” Czaja said.

The researchers emphasize that eating is not a one-size-fits-all scenario. Smaller, less active persons, for example, require fewer calories than taller athletes. So, while one meal of nutrient-rich food may suffice for some, others may require more.

However, one thing was evident from the literature they reviewed: eating fewer high-quality meals is a helpful recommendation for people at risk of developing type 2 diabetes and obesity.

“Also definitely avoid late-night eating,” Czaja said. “Our midnight snacks spike insulin, so instead of us going into a resting state when we sleep, our GI is working on digestion. That’s why we wake up in the morning tired—because we don’t get enough resting sleep.”

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