The order in which food is eaten during meals It affects your healthaccording to some nutrition experts.
Concept – “Meal sequence“- First, eat fiber-rich, non-flexible vegetables, then eat protein, then fat, before eating carbohydrates on a plate.
According to nutrition experts who spoke to Fox News Digital, this orderly eating method may help prevent blood sugar spikes, increase your sense of fullness, and help you lose weight.
According to nutritionists, the popular “fibermaxing” diet trends are not suitable for everyone.
“Before you eat vegetables, protein and sugar, you might start with healthy fats before eating foods like starch or sugar,” Caroline Susie, a registered dietitian based in Dallas, Texas, told Fox News Digital.
“This effect is insulin resistance, prediabetics, or Type 2 diabetes” said Susie, who is also a spokesman for the Academy of Nutrition and Nutrition.
However, experts pointed out that diabetics should receive personalized guidance from healthcare professionals.
According to a report by the UCLA, elevated blood glucose levels after meals (known as hyperglycemia) can increase the risk of individuals against type 2 diabetes. Controlling blood sugar levels is Diabetes and obesity.
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Previous studies published in the Journal Nutrients found that patients who followed diet sequencing methods – eating vegetables before refined carbohydrates – showed significant improvements in glycemic control and blood glucose levels after 5 years, but the group who did not follow the approach showed no improvements.
“The reason for sugar spikes is that there are too many carbohydrates,” Sandra J. Arevalo, a New York-based nutrition and nutrition spokesman, told Fox News Digital.
“Eating alone can make it even worse,” she warned. “When we eat together Protein and Fiberwe are mitigating their effects by slowing their absorption. ”
In addition to lowering blood sugar levels, the dietary sequence is also available. Weight loss.
Studies have shown that feeding protein before refined carbohydrates promotes the secretion of the hormone glucagon-like peptide-1 (GLP-1) from the intestine, creating stomach content and suppressing appetite.
“When you first eat other foods – primarily fiber-rich foods – and you Drinking waterfood fiber helps you feel satisfied, which reduces your appetite,” Arevalo told Fox News Digital.
“And don’t forget that fiber also helps reduce the absorption of sugar in the blood, helping to alleviate sugar levels.”
According to a report by UCLA, complex carbohydrates such as most vegetables, beans and legumes are rich in fiber, slow digestion, slow digestion and slow digestion.
Refined carbohydrates (such as sugar, white rice, white flour) have higher blood sugar levels, are more likely to break, and contribute to faster blood sugar spikes.
As nutrition experts have pointed out, eating fiber before refined carbohydrates slows down carbohydrate absorption. Digestion.
To help you choose healthier foods and monitor your blood glucose levels after meals, experts recommend using a food rating system called the Glycemic Index.
According to a report by UCLA, this rating scale determines how quickly a particular food causes blood sugar levels up and down.
For those who want to try it Meal sequenceSusie laid out the following steps:
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Arebero has different reactions to different dietary plans.
Both dietitians emphasized the importance of working with licensed registered dietitian nutritionists who can assist with planning A balanced diet Monitoring blood sugar levels.
