Q: I heard that eating salad before dinner is good for your health. But when it comes to eating vegetables regardless, does the order really matter?
Internet’s favorite health hack: eat your food in the “correct” order — Vegetables first, proteins and fats second, and carbohydrates last — this will significantly reduce blood sugar spikes and, as a result, reduce appetite, fatigue, and health risks such as type 2 diabetes. , supporters say.
past the study upon of topicconcluded that nutrient or meal sequencing, also known as nutrient or meal sequencing, may actually benefit blood sugar levels, especially for people with type 2 diabetes or prediabetes.
For others, it’s not so simple, says Dr. Alpana Shukla, an internist and researcher at Weill Cornell Medical College in New York City who studies meal order. There are several reasons to consider giving it a try, she said.
What does the research suggest?
Experts say existing research on the benefits of meal sequencing is small, but the results are consistent.
in one 2023 review of 11 studiesFor example, researchers concluded that people who stored carbohydrate-rich foods after consuming vegetables and protein at the end of a meal had significantly lower blood sugar levels than when they first consumed them. Ta.
in one 2019 survey In a study of 15 prediabetic patients, Dr. Shukla and colleagues asked participants to eat three different orders of meals of skinless grilled chicken, salad, and ciabatta on three different days. First came the ciabatta, followed by the chicken and salad 10 minutes later. ; chicken and salad first, then ciabatta. First the salad, then the chicken and ciabatta.
The researchers measured the participants’ blood sugar levels immediately before the meal and every 30 minutes for three hours after the meal. The researchers found that when participants ate the chicken and salad before the bread, their post-meal blood sugar spike was about 46 percent lower than when they ate the bread first.
Researchers aren’t entirely sure why this happens. One theory is that you eat fat, fiber, and protein first. delay stomach emptyingThis can slow the absorption of sugar from carbohydrates into the bloodstream, Dr. Shukla said.
Barbara Eichorst, vice president of health care programs at the American Diabetes Association, said it makes sense for people with type 2 diabetes or prediabetes to start their meals with vegetables and protein. This is because vegetables and proteins, unlike carbohydrates, are not consumed rapidly. It turns into sugar and causes high blood sugar spikes.
For type 2 diabetic patients, some limited studies Nicola Guess, a clinical nutritionist and researcher at the University of Oxford in the UK, said this suggests the blood sugar-lowering effect may even be comparable to that of certain diabetes drugs. However, further research is needed on this topic.
Should everyone eat like this?
Research has also shown that eating carbohydrates at the end of a meal can reduce the rise in blood sugar levels. For people without diabetes. But experts said healthy people usually don’t need to closely manage their blood sugar levels this way.
If your body is functioning properly, your blood sugar levels will return to normal within a few hours after eating, says Dr. Vijaya Surampudi, an endocrinologist at UCLA Health.
However, since vegetables are rich in protein, fat, and dietary fiber, It takes time to digest Dr. Domenico Torico, an assistant professor of internal medicine at the University of Pisa in Italy who studies meal order, said saving carbohydrates for last rather than simple carbohydrates may help you feel fuller longer.
Research shows that eating this way stimulates the intestines, Produce more satiety hormones It’s called glucagon-like peptide 1, or GLP-1. (The diabetes drug Ozempic is designed to mimic this hormone.)
“GLP-1 slows down digestion and tells your brain that you’re not hungry,” Dr. Thrumpdi says. But some experts are wondering whether the small increase in this hormone that comes from simply ordering your meals (compared to the large increases you get with drugs like Ozempic) will make a big difference in how full you feel. said it was unclear.
If you tend to feel sluggish after meals, Dr. Shukla and Dr. Surampudi said it may be helpful to pre-eat vegetables and protein.
Several the study Also suggest Dr. Shukla said that by saving carbohydrates at the end of a meal, you’re more likely to feel full on vegetables and protein, and you can reduce your intake of simple carbohydrates, which tend to be low in nutrients and high in calories.
Ultimately, experts say, while meal ordering is one of many healthy eating strategies, there’s no need to stress about it. These dietary trends can sometimes make people anxious and lead to eating disorders.
“If it’s easy for you, you should do it,” Dr. Toriko said. But if not, aim for high-quality food that you enjoy. Rather than being too particular about the order of your meals, Dr. Guess said it’s more important to eat plenty of vegetables at every meal.
Nikki Campo is a freelance writer living in North Carolina.
