Meal Reduction May Protect You Against Type 2 Diabetes

One of the most critical aspects of our health may be improved via healthy eating. Therefore, many people were dubious about intermittent fasting when it gained popularity in the media.

However, the University of Georgia's latest study makes it seem like intermittent fasting may be helpful. According to the research, a limited diet may lower your risk of acquiring type 2 diabetes and enhance your general health.

This style of fasting, often referred to as time-restricted eating, entails eating regular but fewer meals, skipping late-night snacks, and going without food for 12 to 14 hours. Following a thorough analysis of peer-reviewed publications, the researchers discovered a link between the frequency of meals and type 2 diabetes and obesity.


Across the nation, approximately 41.9% of individuals in the United States were considered obese from 2017 to March 2020.

"What we've been taught for many decades is that we should eat three meals a day plus snacking in between," says co-author Krzysztof Czaja. "Unfortunately, this appears to be one of the causes of obesity."

With the number of calories and sweets Americans consume on average, the three meals and two snacks eating pattern keeps insulin levels from falling throughout the day, which might overload the body's insulin receptors. This can result in type 2 diabetes and frequent insulin resistance.

"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," says Czaja.

According to the study's findings, time-restricted eating enables the body to unwind while lowering insulin and glucose levels, which can help with insulin resistance, brain health, and glycemic management. Without the strain of calorie tracking, it can also lower daily caloric consumption by about 550 calories.

Previous research has shown that irregular eating and sleeping patterns can alter the types and numbers of bacteria and other microbes in the digestive system. However, fasting may have a good impact on the gut flora, which may help prevent inflammation and several metabolic diseases.

The analysis also makes the case that time-restricted eating can assist in regulating the hormones that control energy and appetite. Obesity and type 2 diabetes can be prevented by following a regular meal schedule, eating breakfast, and consuming fewer meals and snacks.

Additionally, only some breakfasts are made equal. It is advised to avoid sugar-filled morning cereals and pastries and opt for lean protein and healthy fats like eggs. Even though time-restricted looked healthier, the researchers discovered that other forms of restricted eating, such as prolonged fasting, had no positive impact on well-being.


Czaja continues that obesity is an epidemic in the U.S. "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 [to] not needing food every day."

It's hard to disrupt the present eating pattern of three meals and two snacks when it became popular decades ago. But, according to Czaja, "This type of eating is not intended for our gut-brain signaling."

The researchers stress that there is no one size fits all approach to eating. On average, more minor, less active individuals require fewer calories than taller athletes. Therefore, whereas some people only need one nutrient-rich meal daily, others require more.

But one thing that became very evident from the research they read was that people at risk of type 2 diabetes and obesity should consume fewer meals consisting of high-quality food.

Czaja concludes: "Also definitely avoid late-night eating. 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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