The order in which you eat your food can help reduce blood sugar spikes after meals, increase feelings of fullness, and provide sustained energy. This is beneficial for people with type 2 diabetes and prediabetes.
When carbohydrates (carbs) are eaten first, they are digested quickly, causing a rapid rise in blood sugar. Consuming fiber, protein, and fats before carbs slows down digestion, leading to fewer blood sugar fluctuations. Here's an eating order beneficial for people with diabetes.
Step 1: Start with fiber.
Eating fiber first slows down glucose absorption. People with diabetes should choose non-starchy vegetables to improve blood sugar control after meals. Begin meals with a salad, steamed vegetables, or vegetable soup. Aim for at least half a plate of non-starchy vegetables such as kale, broccoli, carrots, chayote, spinach, zucchini, cucumbers, tomatoes, lettuce, bell peppers, and asparagus. Avoid battered or deep-fried vegetables, or those sauteed in excessive oil, as these can cause blood sugar fluctuations.
Step 2: Add protein.
Protein helps stabilize blood sugar and reduce hunger hormones. It also increases satiety, preventing overeating later. Protein-rich foods, such as lean pork, chicken, fatty fish, eggs, and tofu, can offer numerous blood sugar benefits and provide essential nutrients for bodily functions. For breakfast, people with diabetes can choose eggs, Greek yogurt, and fresh cheese for a protein boost.
Step 3: Incorporate healthy fats.
Dietary fats slow digestion and promote feelings of fullness. They also aid in the absorption of fat-soluble vitamins. Eating protein along with healthy fats is one way to help reduce blood sugar spikes. Consider adding avocados, olives, nuts, and cooking with healthy oils instead of butter or unhealthy fats.
Step 4: Finish with carbs.
When carbs are eaten last, the body processes them more slowly, contributing to lower blood sugar levels and improved insulin sensitivity. People with diabetes should choose complex carbs such as whole-grain bread made from quinoa, oats, or brown rice, or whole fruits. They should limit white rice, noodles, white bread, and sugary drinks. Here are some meal suggestions:
: For breakfast, have a vegetable omelet (fiber and protein), avocado (fat), followed by whole-wheat toast (carbs).
: Lunch could be a green salad (fiber), grilled chicken (protein), olive oil dressing (fat), and baked sweet potato (carbs).
: Dinner might include steamed broccoli (fiber), baked salmon (protein), olive oil (fat), and brown rice (carbs).
: A snack could start with raw vegetables (fiber), followed by tofu or Greek yogurt (protein), and then a mandarin orange (carbs).
This eating order supports blood sugar control but is not a cure for diabetes. Therefore, individuals with diabetes should continue taking their medications as prescribed by their doctor, stay hydrated to support metabolism, exercise regularly, and manage stress.
Anh Chi (Very Well Health)
