Are Small, Frequent Meals Really Healthier? Insulin Researcher Dr. Benjamin Bikman Weighs In
Insulin researcher Dr. Benjamin Bikman suggests eating two to three meals a day and cutting back on constant snacking, so insulin has time to return to lower levels.
Is “Small, Frequent Meals” Really Healthier?
“Don’t eat too much at once — just have a little whenever you’re hungry. Small, frequent meals are good for you.” Almost everyone in Chinese families has heard this advice, and many wellness articles recommend it too.
However, an American researcher who has spent years studying insulin and metabolic disease takes a different view of this common belief. He argues that how often and when we eat may also affect how the body regulates its metabolism.
Who Is He? Meet Insulin Researcher Benjamin Bikman
Dr. Benjamin Bikman is a professor of cell biology and physiology at Brigham Young University (BYU), where he has long studied insulin and metabolic disease. In 2020, he published Why We Get Sick, which proposes that many chronic diseases may be closely linked to insulin resistance.
Insulin Needs Time “Off the Clock,” Too
When we eat, especially starches and sweets, the body typically releases insulin to help regulate blood sugar and how nutrients are used.
Bikman explains it this way: when cells receive the same signal repeatedly over long periods, they may gradually become less responsive to it. In the case of insulin, he believes that eating constantly throughout the day may keep insulin frequently elevated, which over time may be linked to reduced insulin sensitivity in the cells. As the body responds less well to insulin, it may need to produce even more insulin to keep things in balance, creating a vicious cycle of insulin resistance.
For this reason, Bikman does not agree that everyone should eat small, frequent meals. He advocates eating less often, recommending two to three meals a day and avoiding constant snacking between meals, so insulin has a chance to return to lower levels.
When You Eat Matters, Too
Bikman has used a continuous glucose monitor to observe his own body’s responses, paying particular attention to the effects of eating carbohydrates in the evening. He notes that eating carbohydrates before bed may disrupt the body’s natural wind-down toward rest, and may even interfere with sleep.
He therefore suggests that if you plan to eat more starch at a given meal, consider having it at lunch or an early dinner rather than late at night.
Sleep quality itself is also tied to metabolic regulation. Bikman points out that lack of sleep may raise stress hormones and affect insulin sensitivity the next day. Regularly staying up late, eating late-night snacks, and not getting enough rest may place multiple metabolic stresses on the body.
Bikman’s Own Eating Principles
Bikman’s personal eating principles fall into three main areas:
- Limit refined carbohydrates: He particularly cautions against cookies, packaged snacks, desserts, and other highly processed carbohydrate foods.
- Get enough protein at every meal: Such as eggs, fish, and meat, to help supply the nutrients the body needs.
- Don’t be overly afraid of natural fats: He believes the fat naturally found in meat and eggs generally stimulates insulin less than carbohydrates do, and may also help you feel full.
These reflect Bikman’s personal dietary philosophy and research perspective; they do not mean everyone needs to follow a low-carb or high-fat diet. Actual eating plans should take into account each person’s health status, activity level, and nutritional needs.
Who Shouldn’t Rush to Switch to Two Meals a Day
Small, frequent meals aren’t wrong for everyone. Some people may genuinely need to eat smaller amounts more often, such as:
- People with stomach discomfort who can’t eat much at one time.
- Older adults with small appetites who need to pay attention to their nutritional intake.
- Pregnant women with special dietary needs.
- People taking insulin or other blood-sugar-lowering medications.
For those on blood-sugar-lowering medications in particular, suddenly cutting back on meals or drastically changing carbohydrate intake may increase the risk of hypoglycemia (low blood sugar). Talk with a doctor or dietitian before changing your diet, and do not stop or adjust your medication on your own.
In addition, Bikman leans toward limiting carbohydrate intake — this is his research position. From the perspective of traditional Chinese medicine dietary thinking, the principle that “the five grains provide nourishment” reminds us that grains are an important part of the daily diet. A more balanced approach is to cut back on excess refined starches, cookies, pastries, and sweet breads while maintaining a balanced diet, rather than rejecting all staple foods.
“Moderation in Eating and Drinking, Regularity in Daily Life”: The Wisdom of TCM Wellness
In the Yellow Emperor’s Inner Classic (Huangdi Neijing), in the chapter “Plain Questions: On Primordial Truth in Ancient Times,” the way of life of long-lived people is described as: “They followed the principles of yin and yang, lived in harmony with the arts of self-cultivation, ate and drank with moderation, kept regular daily routines, and did not overexert themselves recklessly.”
“Eating and drinking with moderation” is not only a reminder not to overeat; it also encompasses meal timing and an orderly lifestyle. Rather than eating whenever the thought strikes or constantly reaching for snacks when hungry, it means establishing a proper eating rhythm.
“Keeping regular daily routines” emphasizes a consistent schedule — resting when it’s time to rest, so the body has enough time to recover.
The ancients of over two thousand years ago had no glucose monitors and knew nothing of insulin, yet the principle of “eating with moderation and living with regularity” shares common ground with some of the ideas valued in modern metabolic health.
Where to Start? No Need to Switch to Two Meals a Day Overnight
If you’re used to eating small, frequent meals, there’s no need to change your eating habits drastically all at once. Start by observing your own eating patterns, and try adjusting two small things:
- Afternoon snacks: Check whether you’re truly hungry, or just snacking out of habit.
- Late-night snacks: If you don’t have special health needs, try to avoid eating too late, and notice whether your sleep quality changes.
Everyone’s metabolism, lifestyle, and nutritional needs are different. Rather than fixating on how many meals to eat each day, it’s better to build an eating rhythm that suits you and pay attention to how your body actually responds.
If your blood sugar is normal but you’re still concerned about insulin resistance, you may also want to read our earlier feature on Dr. Peter Attia to learn more about metabolic health, relevant health screenings, and testing options you can discuss with your doctor.
For more on nutrition, metabolism, and TCM wellness, stay tuned to Healthcare 520.
Health Reminder
This article summarizes Dr. Benjamin Bikman’s research perspectives and dietary recommendations and is provided for general health information only. It does not constitute a diagnosis or medical advice. Individual needs for meal frequency and nutritional intake may vary. People with diabetes, stomach conditions, or other chronic illnesses, or those taking blood-sugar-lowering medications, should consult a doctor or qualified dietitian before changing their diet. Dr. Benjamin Bikman has no affiliation with Healthcare 520.
