Controlling blood sugar levels is extremely important for people with diabetes. Most people eat healthy foods, avoid sugar, and try to follow a balanced diet. But sometimes, even healthy foods can cause sugar spikes if eaten in the wrong order. Actor Samantha Ruth Prabhu recently opened up about her experience in managing her blood sugar levels and the incredible tricks she worked for her. In a recent media interaction, she shared how changing the order in which she eats her meals can help reduce blood sugar spikes, even when her diet is healthy.
Samantha explained that she was tracking glucose levels with a continuous glucose monitor. She noticed a sudden surge in her blood sugar levels, even after eating a clean, healthy and balanced diet.
“I was wearing a glucose monitor just to check for spikes. I noticed that even though my diet is very healthy, there are some rare spikes,” she said. “So I started eating vegetables first, protein second, carbohydrates continued. It really helped me reduce the spikes,” she added.
This method is known as food sequencing and is currently popular among diabetics and those trying to manage their blood glucose levels.
What is a food sequence?
Food sequences are simple dietary techniques that allow you to eat different types of food in a specific order. Experts recommend starting your diet with fiber-rich vegetables, eating protein and healthy fats, and finishing it off with carbohydrates like rice and bread.
According to researchers at UCLA Health, eating protein-rich foods with fiber initially slows down digestion, helping your body absorb sugar more slowly. This will reduce sugar spikes after meals.
Why is the order of food important?
After we eat, our blood sugar rises naturally. However, if you rise too quickly, especially after eating refined carbohydrates such as white rice and sweets, it can lead to health issues such as type 2 diabetes.
On the other hand, eating vegetables and protein slows down digestion, which causes sugar to enter the blood more slowly. This will help to stabilize your blood sugar levels.
A 2022 study found that people with type 2 diabetes who followed this method had better long-term glycemic control than those who did not. Their HBA1C levels (mean blood glucose measure) were low over 5 years.
Other benefits of food sequencing
- It helps you fill up
- Eating protein before carbohydrates increases the hormone GLP-1.
- Manage weight
- Feeling full helps reduce snacks and support weight control, which is important for people with diabetes.
- Reduces inflammation
- High sugar levels can cause inflammation in the body. Food sequences help to reduce this by limiting sharp sugar spikes.
- Better digestion and energy
- Slow digestion leads to more stable energy levels, preventing fatigue after eating.
Simple tips for trying food sequences
- Start your diet with vegetables such as spinach, carrots and okra.
- Follow proteins such as eggs, dal, chicken, tofu, and paneer.
- Finish with carbohydrates. Whole grains like brown rice and millet.
- Avoid sweet drinks with meals.
- Choose a protein or plant-based option that’s more lean than lean meat to reduce inflammation.
For those living with diabetes or looking to better manage their blood sugar levels, food sequencing is a simple and effective strategy. However, always check with your doctor or nutritionist before changing your major diet.
