Eating Order to Stabilize Blood Sugar: Change the Way You Eat for Better Glucose Control

2023-10-08 04:03:11

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 vegetables and meat. However, current research shows that if you adjust the order of eating and eat low-glycemic index foods first, it will help to reduce blood sugar fluctuations. In terms of food digestion speed, “vegetables, beans, fish, eggs and meat” raise blood sugar more slowly than “whole grains, fruits”, so you can try to change your eating habits to make your blood sugar more stable following 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 ate the same food at the same meal, but in a different order. In the first week, they were given People with diabetes should eat “whole grains and fruits” and then, fifteen minutes later, “vegetables, beans, fish, eggs and meat”. After a week, reverse the order of eating and eat “vegetables, beans and beans” first. Eat “fish, eggs, meat” foods, and then eat “whole grains and fruits” fifteen minutes later. Measure blood sugar before the meal and blood sugar changes at 30, 60, and 120 minutes following the meal. Also analyze the relationship between glucose and Insulin concentration, the results found that if you eat “vegetables, beans, fish, eggs, meat” first, then “whole grains, fruits”, the rise in blood sugar following meals will be smaller 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 crossover observational study on patients with type 2 diabetes. One group “ate vegetables first and then carbohydrates” and the other group ate In the opposite order of “eating carbohydrates first and then vegetables”, the blood sugar changes before the meal and at 30, 60 and 120 minutes following the meal were measured. It was found that the group “eating vegetables first and then carbohydrates” had significantly lower The blood sugar level following a meal is lower, and the secretion of insulin is also relatively stable, which can improve the fluctuation of blood sugar following a meal and is beneficial to long-term blood sugar control. In addition, ordinary people with normal blood sugar levels also find that eating vegetables first and then eating carbohydrates results in 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 down the rise in blood sugar following a meal. “Bean, fish, egg and meat” protein foods 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 high-oil fried foods, processed meats, etc. High-fat foods can also affect blood sugar fluctuations.

■Eat “whole grains and fruits” foods once more

“Whole grains” (starch) raise blood sugar faster than vegetables, beans, fish, eggs, and meat, but you cannot avoid eating starch, so it is important to choose good starch. Mainly unrefined whole grains, and eat fruits last. Fruits contain fructose, sucrose, and glucose, which raise blood sugar quickly, so they should be eaten last. Some fruits have digestive enzymes that can promote digestion.

Tips from nutritionists

Portion control is more important than the order of eating. If you change the order of eating but fail to control the amount you eat, your blood sugar will spike!

This article is excerpted from “Choose Food: A Nutritionist’s Sugar-Reducing Plate for Three Meals a Day”, published by Times Culture.

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