A research study has suggested eating vegetables and protein before carbohydrates in order to control insulin levels. The hierarchy in which the food plate is consumed has a big role in determining the post-meal glucose and insulin level in obese people, the study published in the Diabetes Care journal says.
A group of researchers from Weill Cornell Medical College in New York City have conducted the study.
The research study emphasizes on order of food eating, and holds that when vegetables and protein were eaten before the carbohydrates glucose levels were much lower at the 30, 60 and 120 minute checks — by about 29 percent, 37 percent and 17 percent, respectively. Insulin was also significantly lower when protein and vegetables were eaten first.
"Based on this finding, instead of saying ‘don't eat that' to their patients, clinicians might instead say, ‘eat this before that,' says senior author Dr. Louis Aronne.
Dr Aronne who is also director of the Comprehensive Weight Control Center at Weill Cornell says that it is difficult to ask someone to cut down carbohydrate consumption and adds, "this study points to an easier way that patients might lower their blood sugar and insulin levels.”
Sharing this information on Instagram, nutritionist Pooja Makhija has said, "eat balanced but eat smart!" by adding "p.s - you don’t have to between the starter and the rest of your meal - eat them right after the other just the order matters."
A normal Indian lunch comprises a portion of rice or roti, another portion of dal and other portions may comprise a vegetable or a non-vegetarian dish.
As per a research study, published in 2020 in the BMC Public Health journal, the average daily calorie consumption in India is below 2503 kcal/capita/day across all groups compared, except for the richest 5% of the population. The study says, the calorie share of whole grains is significantly higher than those of fruits, vegetables, legumes, meat, fish and eggs are significantly lower. In other words, the study found out that Indians tend to consume proteins and vegetables less.
To Pooja Makhija's post, many of her followers have replied that this study needs to shed more light in context with Indian food. The overall tone of the queries is whether one should eat rice and dal after salad or salad before rice and dal.
One of her followers says, "Ur info n source may be ethical dear but this cant be applied to a standard indian meal which comprises of roti and rice . Probably the salad soup n chkn breast/fish fillet diet can follow this order . But eating our carbs in the end sounds bit awkward . A well chewed timely and balanced meal makes more sense to indian diet . May be u can add that to the disclaimer to avoid the above comments .. ur intentions r right as always but msg is getting mislead to ur largely indian audience."
Patients with type 2 diabetes usually do finger prick test to check their glucose levels. If the blood sugar level is consistently high or frequently spikes, such patients risk complications of their disease.
In India there are a total of 74.2 millions diabetes patients in the 20-79 age group. The number of diabetes patients is likely to increase to 124.8 millions in 2045, Health Minister Mansukh Mandaviya had informed the Lok Sabha in December 2021.
Healthy eating habits are considered to be an effective way to keep diabetes on check.
FAQs
Looking at the glucose responses in the three hours after the meal, the standout finding was that eating the carbohydrates last saw a lower and flatter glucose response compared to eating the carbohydrates first. Less insulin was also needed to be secreted as well.
What is the correct order of eating for diabetics? ›
Some experts advise eating vegetables, followed by proteins and healthy fats, then finishing your meal with carbohydrates. Experts recommend patients focus on the ratios of food on their plates before worrying too much about what order they eat it in.
What order should I eat carbs and protein? ›
Eating fiber first, then protein and fat, and finishing with carbohydrates could be beneficial. This order could slow the speed that your stomach empties and help lower your blood sugar levels.
Does the order in which you eat your food matter? ›
Changing the order in which you eat your food is one possible way. Some research suggests that eating fiber, protein and fats before consuming refined carbohydrates (such as sugar, white flour and white rice) may offer some health benefits during the postprandial state.
Should you eat protein or vegetables first? ›
The food order and eating speed in the present study, i.e., “eating vegetables first, then the main dish (protein), and then carbohydrate last for 10 min”, is easier to maintain in real life than other methods of medical nutrition therapy for T2DM.
What is the correct order of eating foods? ›
The researchers found consistent evidence that eating your carbs last will help lower your blood glucose response to the meal. Inchauspé sums up the research by saying that the best order to maintain stable blood glucose levels is: 'Vegetables first, proteins and fats second, starches and sugars last.
Does eating protein with carbs help blood sugar? ›
Dietary proteins and amino acids have an insulino-tropic effect and increase insulin secretion in pancreatic beta cells, ensuring the use of blood glucose by tissues. Co-consumption of carbohydrates and protein stimulates plasma insulin concentrations in healthy individuals (4).
Should I eat vegetables first? ›
Researchers have found that tucking into fibre-rich vegetables before meat, rice or pasta helps to regulate blood sugar levels. It also slows down gastric emptying, which is when food leaves the stomach and moves into the digestive tract. This can help people to feel fuller for longer and reduce the desire for dessert.
What should I eat first for diabetes? ›
Try and eat five portions of fruit and veg a day by incorporating them at mealtimes, and swap low fibre carbs, such as white bread, white rice and highly-processed cereals, for wholegrain varieties. You can check food labels when you're looking for foods high in fibre if you're unsure.
Should you eat your vegetables before your carbs for better blood sugar? ›
Barbara Eichorst, vice president of health care programs at the American Diabetes Association, said it makes sense for people with Type 2 diabetes or pre-diabetes to consume vegetables and proteins first during meals, since, unlike carbohydrates, vegetables and proteins don't rapidly turn into sugar and cause high ...
Even if you don't change the components of a meal—say, pasta, chicken, and vegetables—eating the vegetables first, followed by the protein and finally the carbs—can cut the resulting glucose spike substantially.
Is it better to eat carbs or protein first? ›
A research study has suggested eating vegetables and protein before carbohydrates in order to control insulin levels. The hierarchy in which the food plate is consumed has a big role in determining the post-meal glucose and insulin level in obese people, the study published in the Diabetes Care journal says.
What order to eat food for diabetes? ›
Several studies have found that eating vegetables and protein before consuming simple carbohydrates had a beneficial effect on post-meal blood sugar.
Which foods should not be eaten together? ›
Grains should not be consumed with Tapioca and Fruits. One should not consume fruits and milk with vegetables. Beans are the wrong combination with eggs, milk, fish, fruits, yogurt, and meat. Yogurt is to be avoided with cheese, hot drinks, sour fruits, milk, mangoes, nightshades, beans, eggs, fish.
Should you eat protein first thing in the morning? ›
Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.
Does eating veggies first reduce glucose spikes? ›
A growing number of studies have found that eating fiber-rich vegetables, protein or fat at the start of a meal, and eating refined carbohydrates like rice, bread or pasta last, can improve blood sugar levels and stimulate higher levels of hormones that promote fullness and satiety.
How soon after you eat does it affect your blood sugar? ›
Food takes some time to be broken down into usable energy, but most of the food you consume will be digested and raise your blood glucose in one to two hours. To capture the peak level of your blood glucose, it is best to test one to two hours after you start eating.
Does your blood sugar go up no matter what you eat? ›
Many people think that all high-calorie foods raise blood sugar level, but this is not always the case. In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar.
What order should you eat your food to lose weight? ›
We now know that eating your food in a specific order (veggies first, protein-rich and fat-rich foods second and then carby foods third) can foster fullness. And the feeling of satiety promotes satisfaction and prevents overeating, which are important factors in fat loss and weight loss maintenance, Ayoubi says.
