Eat Your Veggies First to Become 73% Healthier

Could it be this easy to unlock the secrets of meal sequencing? Insights from a 2015 study on postprandial glucose and insulin levels says yes!

In our quest for better health and optimized dietary habits, one 2015 study stands out for its intriguing findings on how the order in which we eat our food can significantly impact our postprandial glucose and insulin levels.

Published in Diabetes Care, the study titled "Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels" sheds light on an often-overlooked aspect of momentary meal sequencing that could have profound implications for managing diabetes and overall metabolic health.

Before we get into this eye-opening study, I suggest you to check out Blueprint to nourish your body inside out because holistic wellness is not just about eating our veggies.

The Study: A Game-Changer in Nutritional Science

The 2015 research by Dr. S. C. Leung and colleagues aimed to explore the relationship between the sequence of food consumption and postprandial glucose and insulin responses. Their hypothesis was based on growing evidence suggesting that not just the type and amount of food, but also the order in which foods are eaten, can influence blood sugar levels.

Key Findings

1. Impact of Food Sequence: The study demonstrated that consuming carbohydrates after protein and vegetables, rather than before, significantly reduced postprandial glucose levels. This simple change in eating order led to a notable decrease in insulin levels as well.

2. Mechanism Behind the Results: The researchers proposed that eating protein and fiber-rich foods first slows down the digestion and absorption of carbohydrates. This delayed carbohydrate absorption prevents spikes in blood glucose and insulin levels, which is particularly beneficial for individuals with insulin resistance or diabetes.

3. Practical Implications: The findings suggest that meal planning strategies should incorporate the timing of food consumption to help manage blood sugar levels more effectively. For instance, starting with a salad or a protein source before moving on to carbohydrate-rich foods could be a practical approach to minimizing postprandial glucose spikes.

The findings therefore translate into this: When we have a plate in front of us that has steamed veggies or salad, meat and pasta, if we consume each group with this order (veggies first, protein/meat second, pasta/carbs last), it reduces insulin spikes by a staggering 73%!

Why This Study Matters

For those managing diabetes or metabolic syndrome, understanding how meal timing affects glucose and insulin responses can be a game-changer. The study provides actionable insights that go beyond traditional dietary recommendations and open new avenues for dietary interventions.

Practical Tips for Implementing the Findings

1. Start with Protein and Vegetables: When planning your meals, consider starting with a serving of a generous portion of vegetables and lean protein (like chicken or tofu). This can help stabilize your blood sugar levels throughout the meal.

2. Save Carbohydrates for Last: Enjoy your carbohydrates, such as bread, rice or pasta, at the end of your meal. This can help mitigate the potential glucose spike that often follows carbohydrate consumption.

3. Monitor Your Response: Since individual responses to food can vary, keep track of how different meal sequences affect your glucose levels.

I've been personally eating my meals consciously following this order for about three months now. I do not have diabetes and I do not consume refined sugar but call it placebo, my digestion and overall vibe is much better!

It is still a good idea not to just rely on these trick and go all in on the Blueprint stack.

The 2015 study highlights a compelling aspect of dietary management that could revolutionize how we approach our meals. By simply adjusting the order in which we eat our foods, we can make significant strides in controlling our blood sugar and improving metabolic health. As always, consult with a healthcare provider or a registered dietitian before making any significant changes to your dietary habits.

What if, eating in the right order helped staying healthy?

Ref:

Leung, S. C., et al. (2015). Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care, 38(e98–e99). (https://care.diabetesjournals.org/content/38/1/e98)

American Diabetes Association. (2024). Standards of Medical Care in Diabetes—2024. Diabetes Care, 47(Supplement 1), S1–S100. (https://care.diabetesjournals.org/content/47/Supplement_1/S1)