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The order in which you eat food while dining may Impact your healthAccording to some nutrition experts.
This concept – called “Meal sequencing” – It involves eating non-starch vegetables rich in fiber, then eating protein, then fat, and then eating carbohydrates on the plate.
According to nutrition experts who talked to Fox News, this orderly diet may help prevent blood sugar spikes, increase fullness and help lose weight.
“Starting with vegetables, protein and healthy fats, before eating starch or sugary foods, may help fans with glucose spikes after glucose inflorescence,” Caroline Susie, a registered dietitian based in Dallas, Texas, told Fox News numbers.
“This effect is insulin resistance, prediabetes or Type 2 diabetes”, Susie said, also a spokesperson for the School of Nutrition and Diet.
Some nutrition experts say the order in which foods are eaten in meals may affect your health. (iStock)
However, experts point out that diabetic patients should receive personalized guidance from medical experts.
According to UCLA reports, elevated blood sugar levels after diet, called hyperglycemia, can increase individuals’ risk of developing type 2 diabetes. Controlling blood sugar levels can help you with treatment Diabetes and Obesity.
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A previous study published in the Journal of Nutrition found that patients who followed the meal sequencing method (eating vegetables before refining carbohydrates) showed significant improvements in blood sugar control and blood sugar after five years, while groups that did not follow the method did not show improvement.
“What causes sugar peaks is eating too many carbohydrates.”
Sandra J. Arevalo, spokesperson for the New York-based School of Nutrition and Nutrition, Sandra J.
“Eating them alone can make things worse,” she warned. “When eating them together Protein and fiberWe buffer their effects by slowing down their absorption. ”
Meal sequencing and weight loss
In addition to lowering blood sugar levels, eating may also help lose weight.
Studies have shown that feeding proteins promotes the secretion of glucagon-like peptide-1 (GLP-1) in the intestine before carbohydrates are refined, thereby delaying gastric emptying and suppressing appetite.
In addition to lowering blood sugar levels, meal sequencing may also help with weight loss. (iStock)
“When you eat other foods first (mainly fiber-rich foods), then you Drink waterthe fiber in food can help you feel satisfied, thereby reducing appetite. ” Arevalo told Fox News Digital.
“And, don’t forget that fiber also helps reduce sugar absorption in the blood, which can help relieve sugar levels.”
All carbohydrates are not equal
According to UCLA’s report, complex carbohydrates (such as most vegetables, legumes and legumes) are rich in fiber and are slow to cause a gradual increase in blood sugar levels.
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Refined carbohydrates (such as sugar, white rice, and white flour) have higher blood sugar levels, break down more easily and help with faster blood sugar spikes.
As nutrition experts point out, eating fiber before refining carbohydrates can help slow down carbohydrates absorption, which helps keep blood sugar levels lower During digestion.
Eating fiber before refining carbohydrates can help slow down carbohydrates absorption, which helps keep blood sugar levels low during digestion. (iStock)
To assist with healthier food choices and monitor blood sugar levels after meals, experts recommend using a food rating system called the glycemic index.
According to a UCLA report, this rating scale determines how quickly certain foods can cause blood sugar to rise and fall.
getting Started
For those interested in trying Meal sequencingSusie proposed the following steps.
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- Start by eating non-starch vegetables first when fiber slows down digestion.
- Eat protein and healthy fats. This will promote a fullness and a slow glucose absorption.
- Suzy said ended up eating carbs because it could lead to a “lower glucose tour.”
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Arevelo notes that everyone responds to different meal plans differently.
Both nutritionists stressed the importance of working with licensed registered nutritionists who can help with the program Balanced meals And monitor blood sugar levels.
