Vegetables, proteins or carbohydrates – what should you eat first to avoid spikes in glucose and insulin levels?

The fact that we should eat a well-balanced meal that includes all food groups is a well-known fact. But, did you know that the sequence in which you consume different types of foods can greatly affect post-meal glucose and insulin levels? Yes, you read that correctly. Research published in Diabetic care It was found that the order in which different types of food are consumed has a significant effect on post-meal glucose and insulin levels in obese subjects. The same was repeated, Pooja Makhija, a registered dietitian, said that when vegetables and protein were eaten before carbohydrates, the researchers found that “glucose levels were 29 percent lower, 37 percent lower, and 17 percent lower in the 30-, 60- and 120-hour scans.” minutes, compared to when they ate the carbohydrates first. It was also found that insulin was significantly lower when the participants ate vegetables and protein first.”

So, should you always eat carbs last? Turns out, yes!

Explaining this in detail, Sushma BS, Dietitian at Jindal NatureCure Institute, Bangalore Tell Indianexpress.comMeal sequence, and consumption specifically protein And/or pre-carbohydrate fats, promote the release of glucagon-like peptide-1 (GLP-1) – a hormone that reduces insulin and glucagon secretion. Fiber, fat and protein help slow the digestion and absorption of glucose from carbohydrate foods. Hence, foods that are high in fat and protein when eaten before carbohydrates in a meal help slow glucose absorption.”

Benefits of eating proteins and vegetables before carbohydrates

Mujah also mentioned the many health benefits of making this small tweak to our diets. They are:

Better hormonal balance
*Fertility improvement
* Decreased cravings
* Better complexion
* Reduce inflammation
* Slowing down aging
*Reducing the risk of disease

Swati Bhushan, Senior Clinical Dietician, Hiranandani Hospital, Navi Mumbai – Fortis Network Hospital further said that the order of consumption of macronutrients in a meal that includes protein, fat or fiber from vegetables, before eating the main food Carb loadingReduces postprandial glucose levels and plasma insulin levels.

Doing so delays gastric emptying and glucose uptake and stimulates insulin secretion, thus preventing blood glucose fluctuations. Plant polyphenols, which have strong antioxidant activity, play a role in providing such effects. When this principle is followed, a decrease in glucose peaks occurs, compared to mixing all foods together. She added that there is an improvement in the response to blood sugar and insulin sensitivity in patients with diabetes, and this approach can be considered to stabilize their clinical condition.

The expert also emphasized that protein foods also provide a feeling of fullness, reduce the level of the hunger hormone ghrelin, reduce cravings, and enhance metabolism by burning more calories, thus helping to lose weight. “The fiber from vegetables also prevents overeating; as such, when taken before meals, it satisfies hunger, removes excess fat from the body, and thus helps maintain a healthy weight,”

Simple ways to inculcate this sequence

Sushma PS shares some quick ways to get into this eating habit. They are:

• Start the meal with soup. Soups are an excellent way to consume multiple servings of vegetables at once.
• Always include salads in your diet.
• Don’t start your day with coffee, tea or a protein drink. Drink smoothies instead.
• Prepare a healthy breakfast that includes oatmeal and cereal.
• When eating pasta or noodles, include as many vegetables as possible.

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