De meilleur taux de glucose sanguin avec moins de repas

http://www.leangains.com/2011/01/better-blood-glucose-with-lower-meal.html

comme on le voit dans le texte:
3 repas par jour est > à 6 repas par jour hyperprotéine > 6 repas par jour répartition classique
pour les niveaux de glucose sanguin
et d'insuline

l'insuline exerçant l'inverse de l'action de la leptine, leptine qui ne peux exercer son rôle en présence de niveau d'insuline élevée constant avec 6 repas par jour

l'insuline permet le stockage du gras

Citation :

Summary

The authors of the paper sums up the results:

The present study is one of the first to investigate glucose and insulin excursions in response to altered meal frequency and macronutrient composition in healthy young adults over a 12 h period. Our primary finding is that consumption of 6 frequent meals in 12 h resulted in higher blood glucose levels over the course of the day than the consumption of 3 meals, although there was no difference in the insulin response between these two conditions.


The implication here is that it seems insulin was able to do its job better, that of lowering blood sugar, with less meals.

There has been considerable promotion both by the medical community and the lay press to consume 6 meals per day for weight loss or for glycemic control but our data indicate that the glucose AUC is 30% higher over the course of the day with a frequent high carbohydrate feeding than when consuming 3 meals per day.


This is just a nice way to say that mainstream diet advice is a bunch of bullshit.

This could potentially have profound implications for individuals with glucose intolerance or those with type 2 diabetes, and should be studied further in this population.


Not only is it bullshit, but it might even be counterproductive for some individuals.


My Thoughts


A few remarks:


1. The subjects were lean, healthy and young; 18-35 year old males and females with an average of 12% and 30% body fat respectively. Thus they were metabolically healthy and representative of the health-conscious crowd. If they saw a negative effect of high-frequent feedings, one can speculate about what someone in worse metabolic condition, i.e. poor glucose tolerance or insulin resistance, might experience.


2. Ironically, eating six meals a day is pretty much the norm among the fitness crowd - partly due to the belief that it will help be beneficial for blood sugar control...when it does the exact opposite.


3. While the study design was excellent, it can be argued that the sample size was fairly small (8 subjects). This makes the results less definitive than if the sample size were larger. However, this is still a larger sample size than some studies that have been cited when questionable claims of benefits of high meal frequency has been brought up (e.g, this widely cited study by Speechly, et al that used 7 subjects). Furthermore, a sample size of 7-10 subjects is quite typical in these kinds of studies.


4. There was considerable variance in the average BG values of subjects in response to the 6 CHO-diet; a whopping +-251 mmol/l*min compared to the +-99 mmol/l*min for the 3 CHO-diet. The implication of this is that it seems some subjects handled 6 meals very poorly while everyone handled 3 meals well, relatively speaking.


5. It's unfortunate that the researchers did not compare six high-protein meals to three high-protein meals by including a 3 PRO-experiment in the study. However, I'd be surprised if the results of such an experiment would differ much from those of the 6 CHO vs 3 CHO-experiments.


6. Another conclusion by the authors, or shall we say affirmation of fact, is that of the benefit of increasing protein intake relative to carb intake as an effective preventative measure against the metabolic syndrome and Diabetes Type 2. I've talked about the benefits of high-protein diets numerous times in the past, but usually as an effective diet strategy for maintaining low body fat and minimizing fat gain during overfeeding.

However, despite the fact that there is overwhelming scientific support for the positive effects of high-protein diets on fat loss, weight management and health markers, many medical professionals and dietitians are still hesitant to recommend high-protein diets. In the bizarre world of public health professionals, a high-carb (45-65%), low-protein diet (15-20%) is still recommended. Most recently, such dietary advice was given in this shameful publication: "The Dietary Guidelines for Americans, 2010."

It's strange to see such ignorance given the growing waistlines of the American population (and elsewhere). When scientific evidence for the effectiveness of high-protein diets are discussed, it is lamely stated that "further research is warranted" - but this has been said for the last 30-40 years, ever since the beneficial effects of high-protein diets started to surface.

This is all strongly related to findings in dietary epidemiology, which is the cornerstone of public diet and health guidelines. But it's completely worthless. You easily can "prove" that higher protein intakes and meat causes weight gain. But like I've said many times in the past, correlation does not imply causation.

Public health recommendations must be given based on controlled studies - where diets are standardized and compared against each other in a controlled and methodological manner (such as the one discussed in this article). Only then can we draw conclusions based on the collected evidence.

For a thorough explanation of why the results of dietary epidemiology can be highly misleading, read "Top Ten Fasting Myths Debunked" where I discuss this in relation to meal frequency and breakfast. As you will note, results from interventional studies dispute the results found in dietary epidemiology.


7. Lastly, a disclaimer: As with every new finding in nutritional research, more studies are needed to to confirm the results found here. While this study was an improvement over older studies, due to better methodology and greater accuracy, nothing can be said with full certainty before the results are replicated (i.e. with a larger sample size).

There is always a chance, however slim, that some of the participants were significantly different from the Average Joe or Jane with identical characteristics. If that was the case, their results, be it that they were genetically wired to handle three meals better, not well suited for frequent feedings, or any combination thereof, would skew the average values for the group and perhaps falsely show statistical significance when there is none to be had.

That said, it would be unlikely that the results found in a future study would be in complete opposition to the ones found here. So for now, I think we can safely pronounce the blood sugar myth dead and state that the latest and best scientific research suggests that a lower meal frequency is superior for blood glucose.

sous réserve d'études nouvelles