How many meals a day are healthy? Many nutrition experts differ on this question. Ayurveda has a crystal clear position on this.
The fact is:
In Ayurveda, food is only considered beneficial if it a) has an optimal nutrient composition according to individual needs and b) is easily digestible.
The seemingly „healthiest“ foods can harm us if they are not digested properly - instead of nourishing essence, ama (undigested intermediate stages) is produced, which in the long term is the starting point for the development of many diseases.
Ayurvedic nutritional medicine distinguishes between eight specific factors - one of them is called Upayogasamstha and describes the general nutritional guidelines. According to these, food should be predominantly warm and sufficiently oily, should not have any mutually disruptive properties and should be consumed in the right quantity, at the right speed and in the right place in the right concentration.
A key point of this set of rules is the recommendation that food should only be consumed after the previous meal has been digested. In the oldest Ayurveda text, the Caraka Samhita, it says:
„If food is consumed before the last meal is digested, it mixes with the unripe Rasa (nutrient juice), which leads to an agitation of all Dosha (Vata, Pitta, Kapha); after digestion of the last meal, however, Agni (the body fire) is stimulated, the appetite is stimulated, the entrances of the body channels are opened, the heart functions unhindered, wind moves downwards, the excretory urges of faeces, urine and wind are present and the digestive product of the food does not disturb any Dhatu (tissue) - it promotes longevity.“
Now the crucial question arises: How long does it take for the last meal to be digested?
From an Ayurvedic point of view, 3-6 hours, depending on the content and quantity of food consumed. From a Western perspective, this is the time required for the stomach to empty after a full meal. Carbohydrate-rich and vegetarian foods are digested more quickly than protein-rich and meaty foods.
The Ayurvedic rule of thumb is therefore:
Eat three meals a day about 5 hours apart.
An ideal time schedule for this would be 8.00 - 13.00 - 18.00 or as early as possible in the evening.
If you suffer from metabolic diseases such as diabetes mellitus or are severely underweight, you can and must deviate from this general rule - both from an Ayurvedic and a Western point of view.
My 20 years of experience have shown me that simply cutting out unnecessary snacks can prevent many disorders. The most important ones are Obesity, bloating, flatulence, tiredness, problems with defecation, allergies and musculoskeletal problems.
What's more, the meal tastes much better when you are well drained and looking forward to it with all your senses. Give it a try!
With best wishes for your health,
Ralph Steuernagel
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