Change Your Meal Order for Stable Blood Sugar Levels
A new study challenges the traditional eating habit of consuming vegetables and meat after a main meal. The latest research suggests that changing the order of your meals can help stabilize blood sugar levels and reduce fluctuations.
The speed of food digestion plays a crucial role in blood sugar levels. Low glycemic index foods such as vegetables, beans, fish, eggs, and meats are found to raise blood sugar levels at a slower pace compared to whole grains and fruits. By incorporating this knowledge into your eating habits, you can ensure a more stable blood sugar response. However, it is important to note that controlling food intake is still essential, and simply changing the order of your meals will not prevent blood sugar spikes.
A clinical study published in “Diabetes Care” examined overweight patients with type 2 diabetes. The study compared two different eating orders within the same group. During the first week, the participants consumed whole grains and fruit followed by vegetables, beans, fish, eggs, and meat after fifteen minutes. The following week, the order was reversed. By measuring blood sugar levels before the meal and at 30, 60, and 120 minutes after the meal, researchers found that consuming vegetables, beans, fish, eggs, and meat first led to lower blood sugar levels and more stable insulin secretion.
In another study published in the “Journal of Clinical Biochemistry and Nutrition,” Japanese researchers conducted a two and a half year randomized observational study on type 2 diabetes patients. One group ate vegetables first and then carbohydrates, while the other group consumed carbohydrates first and then vegetables. The group that started with vegetables had significantly lower blood sugar levels after meals and more stable insulin secretion. This order of eating also led to smoother blood sugar fluctuations in individuals with normal blood sugar levels.
■ Start with Vegetables, Beans, Fish, Eggs, and Meat
Vegetables, rich in dietary fiber, increase satiety and slow the rise in blood sugar. Protein-rich foods such as beans, fish, eggs, and meat are digested slowly, providing a prolonged feeling of fullness. It is important to choose healthier cooking methods and avoid high-fat and processed sources of these foods to maintain stable blood sugar levels.
■ Consume Whole Grains and Fruits Afterwards
Whole grains, although raising blood sugar faster than low glycemic index foods, are still an essential part of a balanced diet. Opting for unrefined whole grains is crucial. Fruits, which contain fructose, sucrose, and glucose, can lead to a quick rise in blood sugar. Therefore, it is advisable to consume them after the main meal. Some fruits also contain digestive enzymes that aid in digestion.
Tips from Nutritionists
While changing your meal order can have a positive impact on blood sugar levels, it is important to remember that portion control plays a significant role. Controlling the amount you eat is crucial to prevent blood sugar spikes. Incorporating these dietary changes alongside portion control can contribute to long-term blood sugar control and overall health.
This article is based on “Choosing Food: A Nutritionist’s Sugar-Reducing Plate for Three Meals a Day,” published by Times Culture.
Change the order of meals and eat them last to help stabilize blood sugar
Generally speaking, the traditional eating habit is to eat first, then eat vegetables and meat. However, current research shows that if you adjust your eating order and eat low glycemic index foods first, it will help to reduce blood sugar fluctuations. in terms of speed of food digestion, “vegetables, beans, fish, eggs and meats” raise blood sugar more slowly than “whole grains, fruit,” so you can try changing your eating habits to make your blood sugar more stable after meals, but you still need to pay attention Food intake, just change the order of eating, without controlling the intake, blood sugar will still spike!
An American clinical study in the book “Diabetes Care” was conducted on overweight patients with type 2 diabetes in a cross-over study within a group. They eat the same food at the same time, but in a different order. During the first week, they were given People with diabetes should eat “whole grains and fruit” and then, fifteen minutes later, “vegetables, beans, fish, eggs and meat” After a week, reverse the eating order and eat “vegetables, beans and beans” first. Eat “fish, eggs, meat” foods, and then eat “whole grains and fruit” fifteen minutes later Measure blood sugar before the meal and blood sugar changes at 30, 60, and 120 minutes after the meal. Also analyzing the relationship between glucose concentration and Insulin, the results found that if you eat “vegetables, beans, fish, eggs, meat” first, then “whole grains, fruits”, the increase in blood sugar will after meals less and the secretion of insulin will be more stable.
A Japanese clinical report in the “Journal of Clinical Biochemistry and Nutrition” conducted a two and a half year randomized observational study on patients with type 2 diabetes. One group “ate vegetables first and then carbohydrates” and the other group ate The order reversed, “eat carbohydrates first and then vegetables.” The blood sugar changes before the meal and 30, 60, and 120 minutes after the meal are measured. They found that the group “eat vegetables first, then carbohydrates” had significantly lower blood sugar levels. The blood sugar level after a meal is lower, and insulin secretion is also relatively stable, which can improve the fluctuation of blood sugar after a meal and is beneficial for long-term blood sugar control. In addition, ordinary people with normal blood sugar levels also find that eating vegetables first and then carbohydrates leads to smoother blood sugar fluctuations.
■Eat “vegetables, beans, fish, eggs and meat” first
Vegetables rich in dietary fiber can increase satiety, delay gastric emptying, and effectively slow the rise in blood sugar after a meal. Protein foods “Beans, fish, egg and meat” are digested slowly and stay in the stomach for a longer time, making them feel full. When choosing this type of food, be careful to avoid foods fried with high oil, processed meats, etc. ■ High fat foods can also affect blood sugar fluctuations.
■Eat “whole grain and fruit” foods again
“Whole grains” (starches) raise blood sugar faster than vegetables, beans, fish, eggs and meat, but you can’t avoid eating starch, so it’s important to choose a good starch. Mainly unrefined whole grains, and eating fruit lasts. Fruit contains fructose, sucrose, and glucose, which raise blood sugar quickly, so should be eaten last. Some fruit has digestive enzymes that can promote digestion.
Tips from nutritionists
Portion control is more important than eating routine. If you change your eating routine but can’t control how much you eat, your blood sugar will increase!
This article is from “Choosing Food: A Nutritionist’s Sugar-Reducing Plate for Three Meals a Day”, published by Times Culture.
#Experts #study #eat #vegetables #carbohydrates #Eating #rice #stabilize #blood #sugar #Lifestyle #QUANTITY
