In the forum we often talk about the importance of people's health with diabetes, but does it really matter how many times we eat a day?And what relationship does that with our metabolic health and chronic inflammation, which affects us so much?
In a recent episode ofThe podcast formula, the renowned nutritionist Ismael Galacho - who works with elite athletes such as Leo Messi or Enzo Fernández - shared ideas that we should all take into account, whether we live with diabetes and if we want to prevent metabolic health problems.
🧬 The silent inflammation that changes everything
Galacho reminds us that there is a very dangerous type of inflammation:low -grade chronic systemic inflammation, a condition without visible symptoms, but that is at the base of diseases such as diabetes, cardiovascular diseases and even some types of cancer.
"It's like the whole body is inflamed, but softly," he explains."It arises when we have bad life habits: non -healthy food, sedentary lifestyle, excess abdominal fat ..."
And the most disturbing:It does not show.It does not hurt.It is not seen.But it's there.
The only way to detect it with certainty is through specific blood analysis (cytokines such as interleuquina 6 or TNF-alpha), that's why they call it"The silent murderer".
⚠️ Abdominal distension?No, that's something else
Ismael also clarifies something we confuse:
"People think that if you swell their stomach it is because it has chronic inflammation. But it has nothing to do. Abdominal distension may be due to food intolerances, gluten sensitivity, etc., but it is not that deep inflammation we are talking about."
That is, you can have a flat belly ... and yet be inflamed inside.This is especially relevant to those who live with diabetes, since this sustained inflammation aggravates insulin resistance and complicates metabolic control.
🍽️ And how many times you have to eat up to date?
Here comes the big question.Five times a day as they said before?A single meal like some who practice extreme fasting?
“Today we know that the number of meals is secondary. The important thing isthatYou eat andhow muchYou eat.I recommend between two and four meals a day, adapted to your lifestyle, ”says Galacho.
Therefore, it is not about being pecking all day, but about nourishing yourself well.And if you make a single daily meal, be careful: it is very difficult to cover the needs of micronutrients with a single intake.
For people with diabetes, this is key.If we do not eat enough in quality (vegetables, fruit, legumes, healthy fats ...), we can fall short of essential vitamins and minerals that help regulate glucose and reduce inflammation.
⏰ Does it make sense to make intermittent fasting?
Fasting can be a useful tool, but without magical effects:
"Fasting helps because many times we eat less calories, and that improves metabolic health. But if you eat the same as a fast as distributed, the result is the same. There is no magic," says Galacho.
Therefore, if you fast and do well, go ahead.But if you generate anxiety, binge or worse glycemic control, it is not the right strategy for you.Each person with diabetes is different, and the important thing isadhesion and balance.
⚽ And what do we learn from Messi?
Although not all are elite players, there is something that we can apply from the care given to athletes as Messi:
"Elite athletes are subject to a lot of stress and misinformation. One of our main work is nutritional education," says Galacho.
And add something that is worth everyone:
"I try to understand how each person lives, what he feels, how he manages his emotions ... and from there, build a nutritional plan that works for her."
🎯That personalized approach is exactly what we need in the community of people with diabetes.It is not about following the latest fashion, but about finding what really works for you.
💙 The community helps.Share this post if you think you can inspire someone.
And tell us, how many meals do you make up?Has the intermittent fasting worked for you?
