To control blood sugar, it is better to have three meals or eat less and more meals

      To control blood sugar, is it better to have three meals or eat less and more meals?

　　It is believed that diabetics have heard a saying that controlling blood glucose management requires "eating less, eating more" and "eating more", that is, the amount of food consumed each time should be small, especially that carbohydrates can be consumed multiple times throughout the day. It is believed that only in this way, they will not have a large impact on blood glucose fluctuations after meals because they eat more food at a time.

　　But the latest important research results show that three meals a day may be more conducive to controlling blood sugar than eating fewer meals.

　　What the hell is going on?

　　Dietary rules can affect health by affecting the biological clock

　　A diet of six times a day is called a 6M diet.

　　Specifically, there are three small meals a day, plus three snacks or supplements, including bedtime snacks.

　　Why do you do this?

　　Because diabetic patients are prone to hypoglycemia before meals, and also prone to low blood glucose levels at night.

　　When your blood sugar is low at night, your blood sugar level will not only rise the next day, but you will feel worse.

　　However, more and more research results show that diet will affect the biological clock, and then affect health and disease.

　　It has also been found that a high calorie and high carbohydrate diet in the morning can improve insulin sensitivity and reduce the overall blood sugar level of obese and diabetic patients.

　　A recent clinical application study found that the 3M diet management model is more conducive to improving glucose metabolism than the 6M diet model with equal calories.

　　Research shows that 3M diet can effectively control fasting blood glucose and nocturnal blood glucose levels

　　Its main feature is to eat only three meals a day.

　　Eat a high carbohydrate breakfast, a relatively low carbohydrate dinner, and lunch.

　　During the hours between getting up in the morning and lunch, most of the carbohydrates in the day are supplied.

　　This clinical study included 28 subjects who were diagnosed with type 2 diabetes mellitus, and they were followed up with 3m diet and 6m diet for 12 weeks.

　　In the 6M diet model group, the distribution of six meals is as follows:

　　Breakfast, lunch and dinner can supply 20%, 25% and 25% of the total calories of a day, which may add up to 70%; The carbohydrate content accounts for 23% respectively, which is about 70% of our daily total; 10% of the total heat of a day is supplied at a.m., p.m. and midnight snack respectively, which should add up to 30%; Carbohydrates account for 10% of the total, which is about 30% of a day.

　　In the 3M diet model group, the distribution of three meals is as follows:

　　Breakfast energy accounts for 47% of the day, and carbohydrate intake accounts for 50% of the day. It contains more bread, fruit and candy; Lunch energy accounts for 40% of the day, carbohydrate also accounts for 40% of the day, and food is rich and diverse; Dinner energy accounts for only 13% of the day, and carbohydrate accounts for 10% of the day.

　　This diet emphasizes low carbohydrate and does not eat fruit or candy.

　　Of course, the total calories in the two diets are exactly the same.

　　The results show that 3m diet can promote the production of insulin, improve the transport of blood sugar to muscle, and balance the glucose metabolism day and night by regulating the expression of the biological clock gene in type 2 diabetes patients.

　　As a result, weight and appetite decreased, fasting and nocturnal blood glucose levels were effectively controlled, and the level of glycosylated hemoglobin decreased.

　　In the long run, the traditional 6M diet is not conducive to the prevention of cardiovascular diseases and other related complications

　　The continuous blood glucose monitoring data showed that the time of abnormal blood glucose increase in 3M group subjects was not significantly reduced, and the total daily insulin dose was reduced by 26 ± 7 units on average. Some subjects could even stop using insulin completely.

　　If this trend of improving blood glucose metabolism continues, it can also help prevent many other related complications, such as cardiovascular disease, aging and cancer.

　　Compared with 3M diet model, the traditional 6M diet model cannot effectively control the blood glucose level.

　　Patients still need to take medicine or inject insulin.

　　Injecting insulin four times a day, the gradual decrease of insulin resistance and islet cell function will lead to the gradual increase of insulin dose, leading to continuous weight gain, which further leads to the increase of blood glucose level, which is not conducive to long-term prevention of cardiovascular disease and other complications.

　　The researchers believe that this 3M glycemic control diet model has a good effect on improving blood glucose metabolism.

　　It is hopeful that some patients will reduce or even stop insulin injection, and reduce or even stop most antidiabetic drugs.

　　As long as the blood sugar level can be controlled stably, it will also help to lose weight and prevent cardiovascular and cerebrovascular diseases and other complications.

　　Studies have shown that the metabolism, physiology and behavior of the human body will be affected by internal factors such as hypothalamic neuroendocrine hormones, as well as external factors (such as diet, exercise, etc.) through 24-hour circadian rhythm. The interaction of the two will also affect the metabolism and blood sugar level of the human body.

　　For example, some studies have found that the same meal containing carbohydrates, eaten in the morning, has a relatively low blood sugar response; Eating in the evening will be higher, and insulin sensitivity will be lower than in the morning.

　　Even if you eat the staple food with medium and low glycemic index, your blood glucose response is not so low at night.

　　Early intermittent fasting helps to reduce the technical level of glucose and insulin production

　　A study further revealed the impact of biological rhythm and behavior patterns on body metabolism, indicating that paying attention to one-and-a-half days of intermittent fasting may have a good impact on blood glucose control and body metabolism.

　　Intermittent fasting, also known as light fasting, has different methods.

　　The two most common types are:

　　One is to eat casually most of the time, but eat very little several times, such as 5+2 light weaning, and light weaning on January 3.

　　You can only eat about a quarter of the normal amount on the day of fasting.

　　The other is to fast during the day, that is, to keep food for a certain time every day (>12 hours).

　　For example, the eight hour eating method can only be eaten within eight hours, but there is no limit; No food for the next 16 hours.

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