After reviewing all of the evidence published in the media sources and in the research, it seems like the nibbling diet has some great benefits, especially if this is the type of diet patten that would suit your lifestyle (like mine- a busy college student with a varying schedule).
In a paper written by Lea Countryman and Brian Morgan, the authors point out that one of the major benefits of the nibble eating pattern is that eating smaller meals does help regulate appetite and you are less likely to overindulge at a certain meal. In the article, Countryman and Morgan cite that those who eat four or more meals a day are 45 percent less likely to be obese.
Some of the new evidence that Countryman and Morgan mention in their article is that eating more frequently increases the risk for colorectal cancer. By eating more often, this exposes the colon to higher amounts of bile and stomach acid, which can make the colon more vulnerable to develop cancer. I found this interesting, because through all of my research this was the first time that I came across a negative side effect of increasing meal frequency. This effect was also only found among men. However, there are still other studies out there that claim otherwise. For example, in Eating Frequency and risk of Colorectal Cancer, the researchers found that there was a weak inverse association between meal frequency and risk of colorectal cancer. This is not the first instance of conflicting evidence I have come across in this project (remember the study on obesity and thermogenesis?). This second inconsistency made me start to question some of the other research that I had come across, and the strength of their associations, and if gender would have a role in all of this research.
Based on my investigation into this "myth", I would want to highlight the following points about this diet:
- Pack snacks or meals in proper portions so you do not end up overeating.
- Try to avoid packaged snacks, stick to fresh fruits and vegetables (This is a great way to add nutrients to the diet while managing appetite.
-Try to schedule meals or stick to a routine everyday, if you tell yourself that you can snack whenever this could lead to overeating.
I believe that the nibbling diet could improve your overall health if it is managed properly and meals are planned in advance, then this could be a good technique to help manage health.
One of my main reasons behind choosing meal frequency as my topic was that I wanted to find out more health benefits with this type of meal pattern. It seemed that everything in the media was focused on the weight loss benefit, while most of the scientific research found other health benefits. I personally feel that the pop-medicine publishers are focusing on the wrong benefits, and need to incorporate more of the health benefits into their articles. I am disappointed that these sources that the majority of the population turn to fail to provide more discussion on other health benefits besides weight loss.
References:
Countryman, Lea, and Brian Morgan. Nibbling versus Gorging: More Meals May Mean More Health. N.p.: n.p., 2005. DOC.
"Healthy Bedtime Snack Choices for Kids." WJHG RSS. NBC News, 15 Sept. 2015. Web. 10 Apr. 2016.
Perrigue, M. M., Kantor, E. D., Hastert, T. A., Patterson, R. E., Potter, J. D., Neuhouser, M. L., & White, E. (2013). Eating frequency and risk of colorectal cancer. Cancer Causes & Control : CCC, 24(12), 10.1007/s10552–013–0288–8. http://doi.org/10.1007/s10552-013-0288-8
Super interesting stuff, Paige! This nibbling diet seems pretty opposite from intermittent fasting, which I did my group presentation on, and so it's very interesting to me that research suggests that both are beneficial and have health benefits. Makes me wonder. Given that they are pretty opposite ways of eating, I would've imagined that if one way of eating was found to be beneficial, the other would be harmful. However, besides too much acid that you suggest in this post, it seems that both eating styles have health benefits and it makes me further confused about how I should be eating. Should I be eating several small meals throughout the day, or is it better for me to take time fasting between meals, or maybe I should eat several meals throughout the day and then fast in between days or every other day... WHO KNOWS!? theres so many combinations and different ways to eat, I find it all very fascinating and interesting that there appear to be health benefits in all of them.
ReplyDeleteThis was really informative! I unintentionally follow the nibbling diet on most days because of my schedule and I have a small appetite so I eat small meals/ snacks throughout the day. I think the points that you have chosen to focus on sum up the data really well. Eating fresh food as opposed to packaged foods has various health benefits and planning the snacks out to ensure that one doesn't overeat will help maintain/ lose weight. Through this class, we have seen that many diets have potential health benefits and depending on a person's unique physiology and metabolism, certain diets could work better.
ReplyDeleteThis was interesting! I agree completely that the media focuses on the wrong benefits and doesn't address the full reason of why something might be healthy. I agree completely that in addition to when you eat, it is what and how much you eat. The rule about limiting packaged food is both healthy for our bodies and the environment. I also like the tip of setting a schedule of when you eat so that your body can expected it and it limits the amounts of times you will snack because you are bored. I think that the nibbling diet can be a success because it causes people to be aware of what they are putting in their bodies and it encourages them to plan ahead.
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