now this is absolutely unheard of this kind of reduction 
is just mind-blowing so 73% smaller glucose bike for   the exact same meal. Hello angels and welcome to 
the Glucose Goddess show. I'm Gene Chusp, I'm a  biochemist and I'm obsessed with helping you feel 
better.

I want you to understand your body in and   out so that you can reclaim your health and live the 
life that you want to live. So today we are going to   be discussing a very, very simple hack that doesn't 
cost you anything, isn't restrictive, isn't difficult,   you can start doing it today and it can completely 
transform your health.

So let's do it. Today I want   to share with you an extremely easy trick, I call it 
a hack, that can radically transform your glucose   levels, your body, your brain, so that you can feel 
way better than you currently do.

Now we all know   that food is important for our health but sometimes 
we can get a bit confused about what we should and   should not eat and we get all these marketing 
messages and all these different opinions and it's   it can get quite confusing.

So I'm here to share 
with you something that is scientifically backed   that takes no money, no effort, no restriction and 
that's going to really help you get on the path to   Better Health.

And this hack is called eating your 
food in the right order and eating your food in the   right order is the closest thing to a magic pill 
that I've ever found.

I know we're always all   looking for the one simple, easy, effortless thing 
that's going to transform our body and mind and we   love thinking that there's a silver bullet out 
there that's going to help us.

In most cases that   doesn't actually exist but with the food order 
hack you can really start to get there. So before   we get into it I just want to remind you that most 
of us whether or not we have diabetes most of us   are experiencing glucose spikes on a daily basis 
and a glucose spike is simply when your blood   sugar concentration increases really quickly after 
you eat a meal.

Now small spikes are totally normal   and nothing to fear but most of us actually have 
pretty big spikes on a daily basis and these spikes   lead to cravings, fatigue, needing a lot of coffee 
to get through the day, skin issues, hormonal issues,   sleep issues, feeling sluggish, having brain fog and then long-term glucose spikes lead to the development of diseases like type 2 diabetes.

So essentially flattening your glucose levels and avoiding these glucose spikes is the number one place to start in order to get your health back.

So let's get to the hack. There's a study that was done in 2015 and this study changed the game in terms of food order up until then and you might have learned this in school.

We all used to believe that after we eat, all of our food becomes this big sort of soupy smoothie mess in our stomach and that it all gets mixed together.

Well, this 2015 study showed otherwise. So the study was called food order has a significant impact on postprandial glucose and insulin levels and the main author was Alana Shukla and it was published in Diabetes Care.

So in this study, what they did is that they took people who had type two diabetes and they put these people into two groups. Both groups would eat the exact same meal, okay, for the whole time of the study, the same calories, the same composition, it was the same meal, but one of the groups was instructed to eat the ingredients, the elements of that meal in a specific order, okay, and both groups had their glucose levels continuously monitored to see the impact.

And the meal was as follows. So the meal contained vegetables. In this study, they used lettuce and tomato salad with vinaigrette and steamed broccoli with butter, very specific.

Then they also had protein in the meal. In this case, it was chicken breast, and the meal also contained carbs, bread and orange juice.

So again, both groups ate the exact same meal, but one of the groups ate first the vegetables. So they started with the tomato salad and the broccoli, then the chicken, and then the bread and orange juice, while the other group just ate things however they wanted.

What they found was absolutely revolutionary. They found that in the group that ate their meal in that specific order, the glucose spike of the meal was reduced by 73%.

73% less impact from that meal on the participants glucose levels. Now this is absolutely unheard of. This kind of reduction is just mind-blowing. So 73% smaller glucose spike for the exact same meal.

So as a human, they were just eating that exact same meal, enjoying it, but their body had a much different experience in the group that ate veggies.

then proteins and fats, then the carbs. There was much less inflammation, much less insulin release, much less glycation, much less impact on their mood, their hunger, their skin, their hormones, and their long-term health.

Okay, this was truly mind-boggling. And now, of course, these participants had type 2 diabetes, but this doesn't only matter if you have type 2 diabetes. No matter what your health status is, reducing your glucose spikes is super key to health.

And this very simple trick of, during a meal, eating your veggies first, then your proteins and your fats, and then your carbs can achieve this wonderful result.

So if you're somebody who after a meal gets tired or who struggles with cravings during the day, or maybe when you wake up in the morning, you just don't really feel rested or very well, maybe your body just feels not right, maybe you're just feeling sluggish, you're not really feeling like you used to feel, and you're concerned that as you age, your health is going to get worse, not better, this simple trick can really start to change things from the inside out.

Now, here's an example from my own glucose data illustrating this concept. So in this graph, we have rice, tofu, and broccoli, and I ate this meal in two different orders.

So in the first test, I ate rice, then tofu, then broccoli, so not the correct glucose order. And then in the second experiment, I had the broccoli, then the tofu, then the rice.

And as you can see, even though this was the exact same meal, when I ate my food in the right order, so with the veggies first, proteins and fats, and then carbs last, the glucose peak was significantly smaller.

And this is so easy because you don't have to change how much you're eating, what you're eating, you don't have to count anything. It's not complicated.

Just next time you're faced with a meal, start with the vegetables, very, very simple. Now, if protein, fat, and fiber feel like words that are not very clear to you, I want to get into some detail and explain to you exactly what they are so that you can look at your next meal and understand precisely and quickly which element is which so that you can eat them in the right order.

So here I'm reading from my food classification master list, and you can get this list.

I'm putting a link in the description of, um, of this episode, so just click on that link if you want to get it for free.

Hey, really quickly, if you want to study your glucose levels and feel better than you currently do, but you don't really know where to start and you don't want it to be complicated because you're very busy, well, my recipe club has got your back.

Monthly super easy recipes to keep your glucose level steady, to keep your cravings low, and to keep your motivation super high, because it's fun and new every month.

Check out the link in the description. Okay, back to the episode. So let me give you a few examples. So fiber is vegetables. Okay, fiber, let me go get some broccoli that I have here.

Fiber is basically vegetables. So fiber is a structural molecule that helps these vegetables stay sturdy and stay up. Okay, if you pulverize the fiber in this cauliflower that I'm holding, it's basically the same as making a cauliflower smoothie.

So a cauliflower smoothie has no structure. It's liquid. You could pour it into a glass. Well, the intact fiber in a cauliflower like this one is what is keeping it upright.

Same thing with the broccoli I have here. Same thing with basically every single vegetable under the sun. And yes, that also includes tomatoes because I know tomatoes are a bit contentious because technically they're a fruit, but I put them in the vegetable category for the purposes of our glucose levels.

Don't be mad at me. So let me read you, um, a few of the veggies that are highest in fiber that you can use at the beginning of your meals when you're eating your food in the right order.

So we have artichoke, asparagus, aubergine, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, collard greens, courgette, green beans, kale, kimchi, lettuce, mushrooms, olives.

Yes, olives do count as well, onions, parsnips, peppers, pickles, radishes, rocket, spinach, Swiss chard, and the tomatoes.

So next time you're faced with a meal, if there are any of these in your plate or a new meal, well, eat them first. That way you're going to get the benefits of this food order, and I'm going to explain to you in a second how it actually all works inside of your body and why we get this powerful effect.

Now, protein. So what is protein? Protein exists mostly in animal foods.

So we're talking eggs, meat, cheese, fish, but protein also exists in some plant foods. So nuts, like almonds, Brazil nuts, cashews are a good place to get, um, protein. Oh, eggs also eggs are super good and important and then you can also get protein in beans and pulses, lentils, peas if you're somebody who doesn't eat animal protein.

Okay, so that's the protein, that's what you want to eat second.

And then fats, I think that's a pretty self-explanatory one. I think everybody knows what fat is, but just in case, and I'm reading again from my food classification master list, so you're welcome to download it so you can read through it as well.

Fat: avocado, butter, coconut milk, ghee, olive oil, etc. And then we come to carbs. So in the study, they showed that the carbs should be eaten last.

Now when it comes to carbs, I actually divide carbs into two categories. We have starches, okay, and that's for example, from my list, we have bagels, barley, bread, buckwheat, we have rice, we have pasta, anything that is starchy and comes from flour, that is in the starch category.

And then sugars. So sugars are also carbs and sugars is anything that tastes sweet from a glass of orange juice, like in the to a chocolate cake, for example.

So anything that is starchy or that tastes sweet is a carb and should be eaten at the end of your meal.

So okay, so that's the classification. But now I want to get into how does this actually work? Why is it that these scientists saw such a big impact on our glucose levels when we eat our food in the right order?

Here's why: after we eat food, the food goes from your mouth to your stomach to your small intestine. And as the food travels, it gets broken down into smaller bits.

So for example, a slice of bread is going to be broken down into small pieces of bread and then individual molecules, and the molecules are what make their way from your gut lining to your bloodstream, okay?

And carbs, so starches and sugars, they get broken down into glucose molecules. So every time we eat carbs, glucose molecules from the carbs enter our bloodstream and there they can create a glucose spike.

So when do carbs create a glucose spike and when do they not? Well, all carbs increase our glucose levels in our blood, but in order to see a spike, you need to have eaten a lot of carbs during that meal, enough to cause the glucose concentration in your body to go up significantly, and then we call it a spike when it's pretty significant.

Now these spikes are what we want to avoid and this hack of eating your food in the right order, it actually acts on that process of letting molecules go through to your bloodstream.

So let me explain. Imagine that your stomach is like a sink, and your intestine is like the pipe below the sink.

So food arrives in the sink and then gets broken down and passes through to the pipe, through to the intestine. Now, if you eat during a meal the carbs first, so let's say you eat the bread and the orange juice first at the beginning of the meal, well, the bread and the orange juice will arrive into your sink and then very quickly make their way through to the pipe with nothing holding them back.

So in the body, that means the carbs are going from your mouth to your stomach to your intestine and then to your bloodstream super quickly.

Nothing is stopping them, they're completely uninterrupted. If after the carbs you were to eat some protein and some veggies, the protein and the veggies would just kind of sit on top of the carbs and then pass through to your intestine after the carbs.

So eating veggies after your carbs doesn't make an impact on how quickly those glucose molecules are arriving into your blood.

Now, when we eat our food in the right order, so if we start the meal with the vegetables, mhm, if we start the meal with our broccoli and our cauliflower, then I'm holding here for example, well, the fiber in the veggies, and this is where it's genius, the fiber in the veggies, when it arrives to the bottom of your sink, so when it arrives at the bottom of your stomach, it's actually not going to go through to your bloodstream.

The fiber is instead going to create a sort of mesh, like a protective barrier, and that protective barrier is going to sit at the bottom of your sink essentially, and any glucose molecules coming down afterwards is not going to arrive so quickly into the pipe below.

So if you eat veggies first at the beginning of a meal, any glucose molecules from carbs afterwards is not going to, are not going to make their way that quickly into your intestine and into your bloodstream.

So for you when you're eating it doesn't make a difference, you're eating the same meal, but on the inside there's something structural going on.

The fiber first is protecting you from glucose molecules arriving too quickly.

into your intestine and then into your bloodstream. So the order actually really matters. It's not just all a big soup like we used to believe. The fiber first is really protective and it's going to slow down how quickly those glucose molecules are going to arrive into the pipe and then go into your blood.

And that's really what we want to achieve. We want to slow down how quickly glucose molecules make their way to your bloodstream because when you slow down how quickly they arrive, you reduce the spike, you make that spike smaller.

So that's the key here. And so why do we do proteins and fats seconds?

Because protein and fats also slow down that passage from stomach to intestine. That passage of molecules from your stomach to your intestine is called gastric emptying. It's not a very nice term, but it essentially just defines how quickly molecules are going through from your stomach to your intestine.

And interestingly, they actually don't go through that quickly. Uh, I think the study that I saw showed that we have about 3 calories worth of food that go from stomach to intestine every minute.

So that's relatively slow. So digestion takes a long time. However, having the veggies first is going to slow that down even more and prevent the glucose spike.

The same scientist then ran another really interesting study looking at the impact of this food order on hunger and on how long we stay hungry for after a meal.

So again, same concept. We have two groups of people eating the exact same meal. The one group is eating it in the right order and the other group is just eating it in whatever order they want.

And they're measuring a hormone that has a cool name. It's called ghrelin, and ghrelin is the hormone that makes you hungry. Ghrelin is the hormone that tells you, oh, Jesse, time to eat something, find a snack.

I'm hungry, it's time to eat. That's the hormone it's telling you when it's time to eat again.

And interestingly, this food order hack also impacted ghrelin. So remember, both groups are eating the exact same meal, but in the group that is eating the meal in whatever order they want, ghrelin stayed low for about 2 and 1/2 hours.

Okay, so ghrelin after eating went down, you're not hungry anymore.

And then about 2 and 1/2 hours later, ghrelin came back up, and the people were feeling they, they wanted a snack again.

However, in the group that ate their food in the right order, so starting with the veggies, ghrelin stayed suppressed for way longer. They actually didn't even measure the very end of the graph because it was just staying suppressed for so much longer.

But if you look at the pattern here of the curve, ghrelin probably stayed suppressed for about four to five hours.

So if you're somebody who's hungry all the time, and trust me, I used to be one of those people, you're just always looking for a snack.

It's really difficult because you get distracted. Maybe you carry snacks in your purse. Maybe when you arrive somewhere, you kind of check is there food around and you're always thinking about your next meal.

Well, your ghrelin is probably not staying low for very long after you're eating. So this hack can help that hormone stay lower for longer so that you can stay fuller for longer.

And what does that mean, staying fuller for longer? Why do we care? Because that means you can go about your life and you can think about projects you want to do.

You can do things that you need to do and haven't done in a long time. You can take time for yourself, not always thinking about food. So very, very nice outcome of eating your food in the right order.

This study was then followed up by another very interesting study from 2016. And in this study, they looked at the impact of this method of food order eating on the long term.

So they asked people with type two diabetes to, for eight weeks, to either eat their food in the correct order or just eat their food in whatever order they wanted. The results were fascinating, absolutely fascinating.

What they found is that after the eight weeks, both groups of people with type two diabetes had lost about the same amount of weight, so about, I think it was 2 kilos, but only the group who ate their food in the right order also saw the beginning of the remission of their type 2 diabetes.

They saw on average a reduction of 18 mg per deciliter in these people's fasting glucose.

levels. So fasting glucose levels is the main
metric that we use to measure type 2 diabetes.
So if your fasting glucose is underneath 100
milligrams per deciliter, you're considered healthy.

If it's between 100 and 120, you're
considered pre-diabetic. And if it's above 120, you're considered to have type 2 diabetes.

So when
you're diagnosed with type 2 diabetes, your main
objective is to lower that fasting glucose level,
and it's very challenging, but it's very important to help your long-term health.

And this hack very
easily lowers that fasting glucose levels by 18
milligrams per deciliter in two months without
counting calories, without doing any crazy diets, just by changing the order in which you eat
your food.

And this kind of study makes me so
happy because I find that often when people get
diagnosed with diabetes, they feel like they have two options: either medication or never eating
anything they like ever again in their life.

And
honestly, it's a horrible situation to be in. It's
really not fun. But just by changing the order of our food, we can already see a big reduction, and
that makes me so happy because food is medicine.

There is power. We can do simple things that are
going to help us so, so, so much in situations where we feel stuck and we feel powerless.

So 18
milligrams per deciliter reduction in fasting
glucose levels in just eight weeks, that's huge.
That could take somebody from 120 fasting glucose so with type 2 diabetes to 102, which means not
even very much pre-diabetic anymore, almost healthy
and normal.

Anyway, I love this one. All this work
was then follow up followed up by a 2018 study done in people without diabetes.

Um, and this one is
from Kimiko Nisho at all, and this one is from the Journal of Nutrition Science and Vitaminology,
and it was called, "Consuming carbs after meat
or vegetables lowers postprandial excursions of
glucose and insulin in non-diabetic subjects." So the importance of food order also applies in
people who do not have diabetes.

This is going to help
them prevent diabetes, which is super important
because it's a massive global global epidemic.

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. 


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

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