Food Order Matters: Eat Carbs Last at Meals to Manage Glucose
Have you heard? Low carbs, no carbs, all the hype about carbs. A plethora of "this is the perfect diet" plans can be confusing when looking to manage diabetes, lose weight or simply keep to healthy eating.
Please be aware, our bodies need carbs (in addition to protein and healthy fats). But many of us can easily over do it because carbs are, well, so tasty.
Eat This, Then That
New research has indicated what carb lovers can cheer about -- you don't have to ditch all carbs. What? Simply change the order you eat specific foods at meals.
Now, I won't get into types of carbs or ratios in comparison to protein and fats because this post and research is about setting yourself up for success in your healthy eating journey. If you take enough baby steps, you'll end up walking into a huge life change. Slowly but surely.
In a small study, researchers concluded participants were able to successfully manage insulin spikes at three time intervals by:
1. Eating vegetables and proteins BEFORE eating carbs.
What does this mean? Save that steamy roll for last.
Researchers compared findings of the two-week study, which included having participants eat carbs first and then everything else after 15 minutes during the first week. The second week, participants ate protein and veggies first, then carbs 15 minutes later. Glucose measurements were taken at 30, 60 and 120 minutes post meal.
"Glucose levels proved to be much lower at the 30-, 60- and 120-minute checks, by 29 percent, 37 percent and 17 percent, when vegetables and protein were eaten before the carbohydrates, researchers said."
Now, I don't know about you, but I can't think of many people who wait 15 minutes before continuing with the rest of their meal. I'd like to see research where normal eating habits, such as eliminating the 15 mintue wait between consuming carbs and protein with veggies. I wonder if the results would differ, and by how much, if so.
Are you up for a food challenge? If so, try changing the order you eat your food. Oh yes, portion sizes still matter. *Wink*