2024-04-12 15:47:20
Keep a nutrient sequencing can be beneficial for blood sugar levels, especially for people with type 2 diabetes or prediabetes. In a 2023 review of 11 studies, researchers concluded that people who saved carbohydrate-rich foods for the end of a meal, after vegetables and protein, had significantly lower blood sugar levels than when they saved carbohydrate-rich foods for the end of a meal, after vegetables and protein. They consumed first.
The specialist Alpana Shuklaphysician and researcher Weill Cornell Medicine, I carried out a study carried out in 2019 with 15 people with prediabetes. The researchers asked participants to consume grilled skinless chicken, salad, and ciabatta bread in three different orders on three different days: bread first, followed 10 minutes later by chicken and salad; first the chicken and salad, followed by the bread; and first the salad, followed by the chicken and bread.
Doctors measured participants’ blood sugar levels just before eating and every 30 minutes for three hours after each meal. They found that when participants ate the chicken and salad before the bread, their blood sugar spikes were 46 percent lower than when they ate the bread first. However, researchers are not entirely sure why this is.
Barbara Eichorstvice president of health care programs at the American Diabetes Association, said: “It makes sense for people with type 2 diabetes or prediabetes to consume vegetables and proteins first during meals, because unlike carbohydrates, vegetables and proteins do not quickly convert to sugar and cause high glucose spikes. in blood.” On the other hand, in a report in The New York Times, Shukla estimated: “One theory is that eating fats, fiber and protein first delays stomach emptying, which could slow the absorption of carbohydrate sugars into the blood stream. “blood”.
Research has also shown that eating carbohydrates at the end of the meal can reduce blood sugar spikes in people who do not have diabetes. But experts said healthy people usually don’t need to control their blood sugar this way. According to Vijaya Surampudi, endocrinologist UCLA Healtha properly functioning body will normalize blood sugar levels hours after eating.
“However, since proteins, fats, and high-fiber vegetables take longer to digest than simple carbohydrates, leaving carbohydrates for last can help you feel fuller for longer,” he explained. Domenico Tricòassociate professor of internal medicine at University of Pisa, Italy, to the New York environment. The conclusion, according to experts, is that meal sequencing is just one of many healthy eating strategies that can be applied.
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