Changing the order of food can significantly impact blood sugar levels

 Changing the order in which you eat different types of food can significantly impact blood sugar levels, which is particularly important for managing diabetes mellitus. This approach leverages the concept of "food order" or "meal sequencing" to optimise glucose control. Here's how it works and why it can be effective:

Understanding Food Order and Blood Sugar Control

1. Carbohydrates Last: Consuming carbohydrates at the end of a meal can help reduce the spike in blood sugar levels. When eaten first, carbohydrates are quickly broken down into glucose, rapidly increasing blood sugar. By eating proteins, fats, and non-starchy vegetables first, glucose absorption is slowed down.
2. Protein and Fat First: Eating protein and fat can help slow gastric emptying and glucose absorption from carbohydrates consumed later, resulting in a more gradual increase in blood sugar levels.
3. Fiber and Vegetables: Eating high-fibre foods and non-starchy vegetables at the beginning of the meal can create a physical barrier in the stomach and intestines, further slowing down the digestion and absorption of carbohydrates.

Practical Steps to Implement Food Order Strategy

1. Begin with Vegetables and Protein:
• Start your meal with a salad or a serving of non-starchy vegetables such as leafy greens, broccoli, or bell peppers.
• Follow up with a portion of protein such as chicken, fish, tofu, or legumes.
2. Add Healthy Fats:
• Include healthy fats like avocados, nuts, seeds, or olive oil. These can be part of the salad dressing or a topping on your protein.
3. End with Carbohydrates:
• Finally, consume carbohydrates, such as whole grains, fruits, or starchy vegetables like sweet potatoes. This helps moderate the blood sugar response.

Scientific Support

Several studies have demonstrated the benefits of altering food order for blood glucose control:

• A study published in Diabetes Care (2015) found that consuming vegetables and protein before carbohydrates significantly reduced post-meal blood glucose levels in individuals with type 2 diabetes.
• Research in the journal BMJ Open Diabetes Research & Care (2020) showed that altering the food sequence in a meal could improve glycemic control and insulin sensitivity in people with type 2 diabetes.

Additional Tips for Managing Diabetes

1. Consistent Meal Timing: Eating at regular intervals can help maintain steady blood sugar levels.
2. Portion Control: Be mindful of portion sizes to avoid overeating, which can lead to blood sugar spikes.
3. Balanced Diet: Ensure your diet is well-balanced with various nutrients from different food groups.
4. Monitor Blood Sugar Levels: Regularly check your blood sugar levels to understand how different foods and meal sequences affect your glucose levels.
5. Consult a Healthcare Professional: Before making significant changes to your diet, it's advisable to consult with a healthcare provider or a registered dietitian, especially for personalised advice and monitoring.

Conclusion

Changing the order in which you consume different foods during a meal can be a practical and effective strategy to manage blood sugar levels in diabetes mellitus. By starting with vegetables and proteins and ending with carbohydrates, you can slow down glucose absorption and reduce post-meal blood sugar spikes, thereby aiding in better diabetes control.

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References:

1. Diabetes Care 2015;38: E12-E14
2. BMJ Open Diabetes Research & Care 2020;8:e000896