We all know that we must eat a balanced diet that includes all food groups. But did you know that the order in which you eat different types of foods can have a big impact on your post-meal blood sugar levels? insulin levelYes you read that right.?Research published in diabetes care We found that the order in which different types of food were consumed had a significant effect on postprandial glucose and insulin levels in obese people. Repeatedly, nutritionist Pooja Makhija said that when vegetables and protein were consumed before carbohydrates, the researchers found that “at 30, 60 and 120 minute checks, glucose levels were 29%, 37%, We found a 17% drop.” Insulin was also found to be significantly lower when participants ate vegetables and protein first compared to when they ate carbohydrates first.
So should carbs always be eaten last? it is!
Explaining this in detail, Sushma PS, a nutritionist at the Jindal Institute of Naturopathy in Bangalore, told indianexpress.com: protein and/or fat before carbohydrates stimulates the secretion of glucagon-like peptide-1 (GLP-1). This is a hormone that reduces the secretion of insulin and glucagon. Fiber, fat and protein help delay the digestion and absorption of glucose from carbohydrate foods. increase.
Benefits of eating protein and vegetables before carbohydrates.
Makhija also listed many health benefits of introducing this small tweak to our diet.
*Hormonal balance
*Increased fertility
*Less cravings
* better skin
* Reducing inflammation
* slow aging
*reduce the risk of disease
Swati Bhushan, Chief Clinical Dietician, Hiranandani Hospital, Navi Mumbai – A Fortis Network Hospital, further added that the order of consumption of macronutrients in a meal containing protein, fat, or fiber from vegetables was prior to the main meal. to the carb load“Reduces postprandial glucose and plasma insulin levels”.
“In doing so, it delays and prevents stimulation of gastric emptying, glucose absorption and insulin release. blood sugar fluctuationPlant polyphenols with strong antioxidant activity play a role in providing such effects. Following this principle will reduce glucose peaks compared to all foods mixed together. There have been improvements in glycemic response and insulin sensitivity in diabetic patients, and this approach can be considered to stabilize the patient’s clinical status,” she added.
Experts also stressed that protein foods give you a feeling of satiety, lower levels of the hunger hormone ghrelin, reduce cravings, boost your metabolism by burning more calories, and help with weight loss. Fiber from fiber also prevents overeating, so taking it before a meal can also help satisfy hunger, rid the body of excess fat, and help maintain a healthy weight.
A simple way to teach this sequence
Sushma PS shares some easy ways to incorporate this diet. they are:
• Start the meal with soup. Soups are a great way to get multiple veggies in at once.
• Always include a salad with your meal.
• Don’t start your day with coffee, tea, or protein shakes. Have a smoothie instead.
• Make a healthy breakfast and include oatmeal and grains.
• Include as many vegetables as possible when eating noodles or pasta.
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