Eat your food in the RIGHT ORDER: 75% healthier with this small trick | Episode 6 of 18
Glucose Revolution・2 minutes read
Eating vegetables first, followed by proteins, fats, and then carbs, can significantly reduce glucose spikes by 73%, leading to better overall health and reduced cravings. This specific food order creates a protective barrier of fiber, slowing down the absorption of glucose and impacting hunger hormones like ghrelin.
Insights
- Eating vegetables first in a meal can create a protective fiber barrier that significantly reduces glucose spikes by 73%, impacting overall health and preventing issues like fatigue and type 2 diabetes.
- Following a specific food order of vegetables, proteins, fats, and then carbs can lead to improved glucose levels, reduced cravings, and weight loss, as it affects the release of the hunger hormone ghrelin, slows down digestion, and impacts both glucose and insulin levels in non-diabetic individuals.
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Recent questions
How can food order impact glucose levels?
The order in which you eat food, starting with vegetables, followed by proteins, fats, and then carbs, can significantly reduce glucose spikes. This specific food order creates a protective barrier of fiber from veggies, slowing down the absorption of glucose and preventing spikes that can lead to health issues like fatigue and type 2 diabetes.
What are the benefits of starting a meal with vegetables?
Starting a meal with vegetables creates a protective barrier of fiber that slows down the entry of glucose molecules into the bloodstream. This can prevent quick glucose spikes, reduce cravings, and improve overall health by regulating glucose levels and promoting better digestion.
How does fiber impact glucose absorption?
Fiber, found in vegetables, creates a mesh that delays the entry of glucose molecules into the bloodstream. By slowing down the absorption of glucose, fiber helps prevent spikes in blood sugar levels, reducing the risk of health issues like fatigue, cravings, and type 2 diabetes.
What role do proteins and fats play in regulating glucose levels?
Proteins and fats also play a crucial role in regulating glucose levels by slowing down the passage of molecules from the stomach to the intestine. Including protein sources like eggs, meat, nuts, and beans, as well as fats from avocado, butter, and olive oil in your meal can help stabilize blood sugar levels and prevent glucose spikes.
How can following the correct food order impact overall health?
Following the correct food order, starting with vegetables, then proteins, fats, and finally carbs, can lead to improved glucose levels, reduced cravings, and better overall health. This specific food order can help regulate glucose levels, suppress hunger hormones, and even lead to weight loss and the beginning of remission for type 2 diabetes.
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Summary
00:00
Optimal Food Order Reduces Glucose Spikes
- Glucose levels can be significantly reduced by 73% by eating food in a specific order.
- The order of eating should start with vegetables, followed by proteins, fats, and then carbs.
- A study in 2015 showed that this specific food order led to a 73% reduction in glucose spikes.
- Glucose spikes can lead to various health issues like fatigue, cravings, and even type 2 diabetes.
- Eating veggies first creates a protective barrier of fiber, slowing down the absorption of glucose.
- Fiber, found in vegetables, creates a mesh that delays the entry of glucose molecules into the bloodstream.
- Protein sources include animal foods like eggs, meat, and cheese, as well as plant sources like nuts and beans.
- Fats can be obtained from sources like avocado, butter, coconut milk, and olive oil.
- Carbs should be divided into starches (bread, pasta) and sugars (fruit juice, sweets), to be eaten last in a meal.
- Following the correct food order can lead to improved glucose levels, reduced cravings, and better overall health.
15:15
Optimal Food Order for Glucose Control
- Fiber in a meal slows down the arrival of glucose molecules into the bloodstream.
- Eating fiber first protects against quick glucose spikes.
- Proteins and fats also slow down the passage of molecules from the stomach to the intestine.
- Veggies first in a meal further slow down digestion and prevent glucose spikes.
- Eating in the right order impacts the hormone ghrelin, which affects hunger levels.
- Eating in the right order suppresses ghrelin for a longer period, reducing hunger.
- Eating in the right order can lead to weight loss and the beginning of remission for type 2 diabetes.
- Fasting glucose levels can be reduced by 18 mg/dL in two months by changing food order.
- Food order impacts glucose and insulin levels in non-diabetic individuals as well.
- Starting with a veggie starter before a mixed meal can help regulate glucose levels and reduce cravings.
