Eating Food in the Right Order: Glucose Level Hack

Starting meals with vegetables, then proteins, fats, and carbs reduces glucose spikes, improving health and preventing diabetes.

### The Power of Food Order: Transforming Glucose Levels and Health
* 🥦 Eating veggies first, then proteins and fats, and carbs last can reduce post-meal glucose spikes by **73%**.
* 🔬 A 2015 study by Alana Shulka showed this effect in people with **type 2 diabetes**.
* 🍚 In a follow-up study, this food order led to an **18 mg/dL reduction in fasting glucose levels** in 8 weeks.
* 🍽 The order of food affects gastric emptying, with **fiber from veggies creating a protective barrier**.
* 🍽 A 2018 study found this food order **reduced postprandial glucose and insulin excursions** in non-diabetic subjects.
* 🥗 If a meal doesn't easily fit into the veggie-protein-fat-carb categories, a "**veggie starter**" can be added before the main dish.
* 🏥 This simple hack can help manage and even potentially reverse type 2 diabetes, making it a **powerful tool for long-term health**.
* 👩 "Food is medicine. There is power. We can do simple things that are going to help us so much in situations where we feel **stuck and we feel powerless**."

Eat your food in the RIGHT ORDER: 75% healthier with this small trick | Episode 6 of 18

By Jessie Inchauspé, NYT bestselling author of The Glucose Goddess Method and Glucose Revolution. 


Glucose Revolution

The Impact of Food Order on Glucose Levels

Eating food in the right order can significantly reduce glucose spikes after meals, leading to improved health and energy levels.

A 2015 study published in Diabetes Care showed that the specific order in which ingredients are eaten can have a significant impact on postprandial glucose and insulin levels, with the potential to help prevent diseases like type 2 diabetes.

The study, which divided participants into two groups, both eating the same meal but in different orders, demonstrated the powerful effect of food sequence on controlling blood sugar levels.

The Impact of Vegetable Consumption Order on Glucose Levels

Eating vegetables before other food groups can reduce the glucose spike after a meal by 73%.

This eating order also leads to less inflammation, insulin release, and impact on overall health.

The simple trick of starting with vegetables can improve energy levels and overall well-being, regardless of health status.

The Importance of Food Order for Managing Glucose Levels

High-fiber vegetables like artichokes, broccoli, and tomatoes should be eaten first to help with glucose levels.

Protein from animal and plant foods, and then fats, should be consumed next, followed by carbs, including starches and sugars, which should be eaten last to minimize glucose spikes.

The order of food consumption is crucial for managing the impact on glucose levels after a meal, as carbs significantly affect blood sugar levels.

The Impact of Food Order on Glucose Spikes

Eating high-carb food first causes a rapid increase in glucose levels, while starting with vegetables creates a protective barrier of fiber in the stomach, slowing down the arrival of glucose into the bloodstream.

Consuming proteins and fats after carbs further slows the passage of molecules from the stomach to the intestine, reducing the glucose spike.

This food order not only affects glucose levels but also has an impact on gastric emptying and feelings of hunger.

The Impact of Food Order on Hunger Hormones and Type 2 Diabetes

Eating food in the right order can suppress the hunger hormone, ghrelin, for 4 to 5 hours, keeping you fuller for longer.

This can reduce the constant urge to snack and lead to better time management and productivity.

A study showed that eating food in the correct order led to weight loss and a significant reduction in fasting glucose levels, promoting the remission of type 2 diabetes in the long term.

The Power of Food Order in Managing Type 2 Diabetes

Changing the order of food consumption can significantly reduce fasting glucose levels in just eight weeks, potentially taking someone from diabetic to pre-diabetic levels.

A 2018 study showed that consuming carbs after meat or vegetables can lower glucose and insulin levels in non-diabetic individuals, helping prevent diabetes and improve overall well-being.

Food order is a simple yet powerful way to manage type 2 diabetes, showing that diet alone may not be the only solution, and that lifestyle and eating habits play a crucial role in the development and remission of the condition.

The Power of the Veggie Starter for Meal Optimization

There is no need to wait between meal elements to gain benefits, as the timing of consumption is not crucial.

Having a veggie starter before the main dish can significantly reduce the impact on glucose levels and improve overall well-being.

The veggie starter is a simple yet powerful way to transform the way you feel after meals, reduce inflammation, and even help prevent or manage diabetes.

Eating bread before a meal can cause a quick spike and then a crash in glucose levels, leading to increased food cravings.

Restaurants strategically serve bread at the beginning of the meal to encourage customers to eat more.

Delaying the consumption of bread until after the main meal can help stabilize glucose levels and reduce food cravings.