How to eat carbohydrates, proteins, fats and fibers in a specific order of regular blood sugar

A simple change in the order you eat food can reduce blood sugar tips after stay and help you feel more energetic throughout the day. For more stable blood sugar, start with fibers, then add proteins, include healthy fats and save carbohydrates for the end.

Why is the meal order important?

When carbohydrates are consumed first, they are digested quickly and cause a rapid increase in blood sugar (sugar). Eating fibers, proteins and fats before carbohydrates slows digestion, creating a softer increase in glucose and insulin (a hormone that signals the cells to be taken in glucose).

Here is what is happening:

• Carbohydrates alone: Quick glucose spike
• Carbohydrates after protein, fat or fiber: Slower and more stable release
• Lower pink: Improved energy and satiety (feel satisfied you have eaten)

What is the science behind the meals sequencing?

Clinical studies have confirmed that the consumption of non -congratulations food before carbohydrates can considerably improve the response to blood sugar:

• A 2015 study revealed that people with type 2 diabetes had 29% of the lower glucose levels when they ate proteins and vegetables before carbohydrates.
• Healthy adults have shown similar advantages in a 2019 trial, with glucose and lower insulin when carbohydrates were consumed last.
• A systematic journal has concluded that this method can help in acutely reduce post-repas glucose (short-term). However, long -term results such as HBA1C (a blood test which measures the average blood sugar level in the last 2 to 3 months) remain vague.
• Another meta-analysis confirms that food interventions designed to reduce postprandial points (after-mine) can modestly reduce HBA1C by approximately 0.2%, supporting the value of acute glycemic control strategies.

The conclusions include:

• The sequencing of meals with vegetables rich in fiber and carbohydrates have first reduced post-repas glucose levels.
• Effects have been observed in people with type 2 diabetes and prediabetes, as well as healthy adults.
• Meta-analyzes support the link between the reduction of short-term postprandial blood sugar and the improvement of long-term glycemic.

Step 1: Start with fiber

Eating fibers first creates a physical barrier in the stomach and slows the absorption of glucose. Non -federal vegetables are an ideal choice and it has been shown that it improves considerably And the populations of gestational diabetes (people who develop diabetes during pregnancy).

What to do:

• Start meals with a salad, steamed vegetables or vegetarian soup.
• Aim at least half an assignment of non-starchy vegetables.
• Think of broccoli, spinach, zucchini, cucumbers, tomatoes, lettuce, peppers, asparagus or cauliflower.

Step 2: Add protein

Proteins help stabilize blood sugar and reduce hunger hormones. It also increases satiety, which can prevent overeating later in the meal. Research suggests that protein -rich meals can provide greater glycemic and hormonal advantages than meals focused solely on fibers.

What to do:

• Include lean proteins such as chicken, turkey, fish or tofu.
• Eggs, Greek yogurt and cottage cheese are good breakfast options.
• Vegetable proteins such as beans, lenses and edamame are excellent choices.

Step 3: Include healthy fats

Food fats are slower and promote fullness. They also help the absorption of liposoluble vitamins. The suite of proteins with healthy fats remains logical to minimize the heights of blood sugar.

What to do:

• Add lawyer, olives, nuts or seeds.
• Cook with healthy oils instead of butter or shortening.
• Sprinkle the seeds or sprinkle olive oil on salads or vegetables.

Step 4: Finish with carbohydrates

By eating carbohydrates last, your body treats them more gradually. In gestational diabetes, this sequence has considerably reduced both blood sugar and insulin by around 6% out of 60 and 120 minutes.

What to do:

• Choose whole carbohydrates such as quinoa, oats, brown rice or whole fruits.
• If you eat bread or pasta, opt for whole grain versions and associate with vegetables and proteins.
• Limit refined carbohydrates such as white bread or sugary drinks when possible.

Examples of practical meals

This meal sequence works in everyday meals. You don’t need a special diet to follow it:

• Breakfast: Omelet full of vegetables (fiber and protein), avocado (fat), then toast with whole grains (carbohydrates).
• Lunch: Green salad (fiber) grilled chicken (protein), vinaigrette based on olive oil (grease), sweet grilled potatoes (carbohydrates).
• Dinner: Steam broccoli (fiber), salmon baked in the oven (protein), olive oil (fat), brown rice (carbohydrates).
• Snack: Raw vegetables (fiber) with houmous (protein and fat), followed by an orange mandarin (carbohydrate).
• Healthy dessert: Berries (fibers), Greek yogurt (protein), chopped nuts (fat), honey bruine (carbohydrates).

Who can benefit?

This strategy of consumption of fibers, proteins, fats and carbohydrates in a certain order can be particularly beneficial for people with diabetes or insulin resistance, although anyone can benefit from more stable energy levels. These include:

• People with type 2 diabetes or prediased.
• People with gestational diabetes.
• Anyone prone to fatigue or energy crashes after heavy carbohydrate meals

Limitations to consider

Meal sequencing is a useful tool, but not a remedy. Recent systematic journals emphasize that if sequencing lowers postprandial tips, it should complement, do not replaceOverall healthy habits and medical treatment. The conclusions include:

• Meal sequencing works better alongside a balanced diet and other healthy life habits.
• Does not replace diabetes drugs when necessary.
• Coherence and global food scheme count more than perfection with each meal.

Additional food advice to help manage blood sugar

The meal control is a piece of the puzzle, but other eating habits can also make a big difference. These simple practices complete the sequencing of meals for better results.

• Practice control of portions. Even with optimal sequencing, very large portions of carbohydrates can further increase blood sugar.
• Include balanced snacks. Combine fruit with nuts or cheese for regular energy.
• Stay hydrated. Water supports metabolism And helps the body to treat glucose more effectively.
• Eat at regular intervals. Backing meals can lead to dip in blood sugar and larger tips when you finally eat.