Meal sequencing can prevent blood sugar tips and improve health

The order in which you eat food during meals can affect your health, according to some nutrition experts.

The concept – known as the “meals sequencing” – first involves consumption of fiber and non -starchy vegetables, followed by proteins and then fats, before eating carbohydrates on your plate.

This ordered way of eating can help prevent blood sugar points, increase feelings of fullness and help lose weight, according to nutrition experts who spoke to Fox News Digital.

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“Starting with healthy vegetables, proteins and fats – before eating starch or sweet foods – can help ply on post -repas glucose tips,” said Caroline Susie, a recorded dietitian based in Dallas, Texas ,, in Fox News Digital.

“This effect is particularly beneficial for people with resistance to insulin, prediabetes or type 2 diabetes,” said Susie, who is also a spokesperson for the Academy of Nutrition and Dietetics.

The order in which you eat food during meals can affect your health, according to some nutrition experts. (istock)

The expert, however, noted that people with diabetes should receive personalized advice from a medical expert.

High blood sugar (known as hyperglycemia) after meals can increase the risk of type 2 diabetes of an individual, according to a UCLA report. Corporation of blood sugar can help benefit from the treatment of diabetes and obesity.

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Previous research published in the journal Nutrients revealed that patients who followed the method of sequencing meals – eating vegetables before refined carbohydrates – showed a significant improvement in glycemic control and blood sugar after a period of five years, while the group that has not followed the approach did not show any improvement.

“What causes sugar tips is eating too much carbohydrates.”

“What causes sugar points is to eat too much carbohydrates,” Fox News Digital Sandra J. Areval, a dietitian and spokesperson for the Academy of Nutrition and Dietetics at Fox News Digital, told Fox News.

“Eating them alone aggravates things again,” she warned. “By eating them with proteins and fibers, we absorb their effect by slowing down their absorption.”

Meal sequencing and weight loss

In addition to reducing blood sugar, sequencing meals can also contribute to weight loss.

Studies have shown that the consumption of proteins before refined carbohydrates promotes the secretion of peptide-1 of the hormone type (GLP-1) of the intestine, which delays gastric emptying and suppresses appetite.

In addition to reducing blood sugar, sequencing meals can also contribute to weight loss. (istock)

“When you eat other foods first – mainly fiber -rich foods – then you drink water, food fiber helps you feel satisfied, reducing your appetite,” Arevalo to Fox News Digital.

“And let’s not forget that the fibers also help reduce the absorption of blood sugar, helping to amortize your sugar level.”

All equal not created carbohydrates

Complex carbohydrates – such as most vegetables, beans and legumes – are rich in fiber and slow to digest, which causes a gradual increase in blood sugar, according to the UCLA report.

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Refined carbohydrates – such as sugar, white rice and white flour – have higher glycemic levels, which are easier to decompose and contribute to faster blood sugar peaks.

As experts in nutrition pointed out, eating fibers before refined carbohydrates can help slow the absorption of carbohydrates, which helps blood sugar to remain lower during digestion.

Eating fibers before refined carbohydrates can help slow the absorption of carbohydrates, which helps blood sugar to remain lower during digestion. (istock)

To help healthier food choices and to monitor blood sugar after a meal, experts recommend using a food rating system called glycemic index.

This rating scale determines the speed with which certain foods can cause an increase and a decrease in blood sugar, according to the UCLA ratio.

To start

For those who wish to try the sequencing of meals, Susie presented the following steps.

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1. Start by eating non -starchy vegetables first, because fiber slows digestion.
2. Eat proteins and healthy fats. This will promote feelings of fullness and the slow absorption of glucose.
3. Eat the carbohydrates last, as it can lead to “lower glucose excursions,” said Susie.

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Everyone reacts differently to different meal plans, noted Arevelo.

The two dietitists highlighted the importance of working with an approved Authorized dietitian nutritionist who can help plan balanced meals and monitor blood sugar.