This “food sequence” can really help with your glucose levels. Here’s what the science says about eating salad before carbs

Biochemist and author glucose Revolution Jessie Inchauspé says tweaking your diet can change your life.

Among her recommendations in the mainstream media and on Instagram, the founder of the Glucose Goddess Movement says eating your food in a certain order is key.

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by eating Salad First, before you eat the proteins, and after you finish the meal with starchy carbs, she says your blood glucose spikes will flatten, which is better for you.

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Scientifically speaking, does this make sense? It turns out, yes, in part.

A sudden rise in the level of glucose in the bloodstream occurs about 30-60 minutes after eating carbohydrates. Many things determine how high and how long a peak lasts. This includes what you ate with or before the carbs, the amount of fiber in the carbs, and your body’s ability to make and use the hormone insulin.

For people with certain medical conditions, any flattening tactic peak glucose very important. These conditions include: diabetic reactive hypoglycaemia (a certain type of frequent sugar crash) postprandial hypotension (postprandial hypotension) or if you have had bariatric surgery.

This is because high and prolonged glucose elevations have lasting and detrimental effects on many hormones and proteins, including those that cause inflammation. Inflammation is associated with a range of conditions including diabetic and heart disease.

Does eating different types of foods before carbohydrates affect glucose rise? Turns out, yes. This isn’t new evidence either.

Scientists have known for a long time that high-fiber foods like SaladSlow gastric emptying (the rate at which food leaves the stomach). So high-fiber foods slow down the delivery of glucose and other nutrients to the small intestine for absorption into the blood.

Proteins The fat also slows down the emptying of the stomach. The protein has the added advantage of stimulating a hormone called glucagon-like peptide-1 (or GLP1). When the protein in your food hits cells in your intestines, this hormone is released, slowing stomach emptying even further. The hormone also affects the pancreas as it helps secrete the hormone insulin, which removes glucose from the blood.

In fact, drugs that mimic the way GLP1 works (known as GLP1 receptor agonists) are a new and very effective class of drugs for people with type 2 diabetes. They make a real difference to improving the profiles of people with type 2 diabetes. Control of blood sugar.

Scientists have long known that high-fiber foods, such as salads, slow gastric emptying (Source: Pixabay)

Most of the scientific research on whether eating in a particular order makes a difference for high glucose involves giving fiber, fat, or protein a “preload” before a meal.

The preload is usually liquid and given about 30 minutes before the carbs.

In one study, drinking whey Protein drink A meal of mashed potatoes 30 minutes before (not with) was better at slowing stomach emptying. Either option was better at reducing a glucose spike than drinking water before a meal.

While this evidence shows that eating protein before carbohydrates helps reduce glucose spikes, the evidence for eating other food groups separately and in sequence during the average meal is not very strong.

Inchauspé says fiber, fats, and protein don’t mix in the stomach—they do. But nutrients don’t leave the stomach until they are reduced to a precise molecular size.

Meat takes longer than puree to turn into fine particles. Given the additional fact that liquids empty faster than solids, people tend to complete them completely Dinner At about 15 minutes, is there any real evidence that eating a meal within a certain sequence would be more beneficial than eating the foods, as you like, all mixed into the plate?

Yes, but it is not very strong.

One small study tested five different meal sequences in 16 people without diabetes. Participants had to eat their meal within 15 minutes.

There was no overall difference in glucose elevation between the groups that ate their vegetables before meat and rice versus the other sequences.

Watching for high glucose is especially important if you have diabetes or a host of other medical conditions. If so, your attending physician or dietitian will advise you on how to adjust your meals or food intake to avoid a glucose spike. Part of that advice might be ordering food.

For the rest of us, don’t tie yourself up in knots trying to eat your meal in a certain order. But consider removing sugary drinks and adding fiber, protein or fat to your carbs to slow stomach emptying and flatten glucose.

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