Forget calories that count for a moment; New advice from Nutrition Experts suggests that the order in which you eat your food can be a game changer for your health.
This approach, called “meal sequencing”, priority first gives fiber -rich vegetables, followed by proteins and fats, with carbohydrates last.
According to experts, this simple shift in eating habits can lead to considerable benefits, including reduced blood sugar peaks, increased saturation and even support for weight management, Fox News reported.
“Starting with vegetables, proteins and healthy fats for eating starch or sugary food can help to check the post-meal glucosepikes,” they explain …
This method is particularly favorable for persons who struggle with insulin resistance, prediabetes or type 2 diabetes, and its effectiveness is supported by scientific research.
Research published in the magazine Nutrients showed that people who followed this order for five years saw remarkable improvements in blood sugar control, while those who have not made much or no progress.
Carbohydrates alone eating, especially refined, such as white bread or sugar, tends to quickly increase blood sugar levels. But when they are eaten in addition to proteins and fiber, the impact is reduced.
Fiber slows digestion, while proteins and healthy fats increase the feelings of fullness and support the release of GLP-1, a hormone that suppresses appetite and slows the stomach emptying.
Experts advise meals to start with non-starchy vegetables (such as leafy vegetables or broccoli), then go to low-fat proteins (such as chicken or beans) and healthy fats (such as olive oil or nuts), and eating refined carbohydrates such as rice or bread. This order can help keep blood sugar levels more stable and reduce overeating.
Nutritionists, however, emphasize that everyone’s body responds differently. Those with diabetes or specific health problems must consult a registered dietitian for personalized guidance.
For people who want to improve their blood sugar levels or lose weight naturally, changing the order of food on your plate can be a simple and effective first step.
