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Is Grazing Preferred to Eating Three Squares Per Day?

October 10, 2012

A study conducted by David Jenkins, MD, PhD,  showed that eating smaller food portions (more frequently) throughout the day (2-3 hour intervals)  improves an individuals health in a number ways.  The study consisted of two groups,  both of which  ate the same foods with the same exact number of calories.

The only difference… Group 1 ate their food divided into three (3) larger meals per day,  while Group 2 ate more often, consuming  several more smaller meals. Group that ate more frequent  smaller meals lost more weight than  Group 2 who ate 3 squares per day. This weight loss occurs  because eating more frequently (every 2-3 hours) assists in maintaining maintains a more consistent – lower blood sugar levels, creating an healthy  “Glucose-Insulin Response”. Whereas eating larger meals (3x’s per day) causes larger (inconsistent) spikes in blood sugar levels, causing an unhealthy Glucose-Insulin Response”.

After 2 weeks,  the study found further evidence that people who eat every three hours reduce blood cholesterol by 15% and blood insulin by nearly 28%.  Insulin plays a critical role in in fat metabolism, reducing inflammatory response and the progression of metabolic Syndrome.

Nibbling versus gorging: metabolic advantages o… [N Engl J Med. 1989] – PubMed – NCBI.

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