now this is absolutely unheard of. This kind of 
reduction is just mind-blowing. So 73% smaller glucose bike for the exact same [Music] meal. Hello 
angels and welcome to the Glucose Goddess Show. I'm Jine Chusp. I'm a biochemist and I'm obsessed with 
helping you feel better. I want you to understand your body inside 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. Eating your food 
in the right order is the closest thing to a magic   pill that I've ever found. I know we 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 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 Shulka. 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

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 P 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 CU. 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 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, one broccoli, brussels sprouts, cabbage, carrots, cauliflower, collard greens, corette, green beans, kale, kimchi, lettuce.

mushrooms, all olives, yes olives do count as well, 
onions, parsnips, Peppers, pickles, radishes, Rockets,   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 star 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. 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 gin, and gin is the hormone that 
makes you hungry. Gin is the hormone that tells you, Ooh, 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 gin. So remember, both groups are eating the exact 
same meal, but in the group that is eating the meal in whatever order they want, gillin stayed low for 
about 2 and 1 half hours. Okay, so gin after eating went down, you're not hungry anymore, and then about 
2 and 1 half hours later, gillin came back up.

the people were feeling they wanted a snack 
again. However, in the group that ate their food in   the right order, starting with the veggies, gin 
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, gin probably stayed suppressed for   about four to 5 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 gin 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. 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 8 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 8 weeks, both groups of people with type 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 two 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 with type two 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 followed up by a 2018 study done in people without diabetes. And this one is from Kimiko Nisho et al.

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 going to help them prevent diabetes, which is super important because it's a massive global epidemic, but also just feel better, have steady energy, fewer cravings for chocolate and cookies all the time, better sleep, better skin, better hormones, and just having a bit more, you know, pep in your step. So whether you have type two diabetes or you don't, this food order is an incredibly simple place to start, and it's very powerful. This is massive, guys. It means that if you have type two diabetes, simply going on a diet might not actually be the solution. You need to be looking deeper and understand the molecules and the functioning of the food that you're eating and eating your food in the right

order taking advantage of that fiber first, and 
actually lowering your glucose spikes in that way is a very important key to start with. And 
when I meet you guys, or when I meet people, one of the most common questions that I get is, Is 
type 2 diabetes genetic? Is it something that I can't do anything about if I have it? Is it just 
something that's been passed on from my parents and my grandparents? The answer is no. Yes, genetics 
plays a small role in whether or not you're going to develop type two diabetes, but truthfully, your 
lifestyle and mostly how you're eating is going to be the determining factor in whether or not 
you have the condition and whether or not you're able to put it in remission. So eating your food 
in the right order, if you don't know where to start, if you're feeling overwhelmed, stressed 
out, like everything feels like way too much, this is a really easy spot to start. Some other 
common questions that I wanted to touch on so

another common question I get is how long do you 
have to wait between the elements of the meal in   order to get this benefit. Um, the answer is you 
don't actually have have to wait at all. So in   the studies, a few timings were tested: 10 minutes, 
15 minutes, but actually they realized that even   zero minutes. So just eating your food right in 
that order without waiting is super powerful and   works. So you don't have to wait. Now what about if 
you have a meal in front of you that you cannot   easily break down into those three categories of 
veggies, proteins, and fats, and carbs, then what do   you do? Let's say you have a tuna sandwich or 
lasagna or a salad with lots of stuff in it.   What are you supposed to do? Are you supposed to 
open the sandwich and take out the salad and eat   that first, and then eat the meat and the cheese 
and then eat the bread? I mean, if you want, you

can but no you don't have to. I have a solution for you that doesn't involve separating out very cumbersomely all the elements of your meal. So the very easy thing you can do to harness the power of this hack is to have what I call a veggie starter. Let me explain. So a veggie starter, the concept is before your main dish, you're going to add a plate of vegetables to the beginning of your meal, and then you're going to eat your mixed meal or whatever else you're having. So a veggie starter is just a dish built around veggies. It can be cauliflower and broccoli. I have these here next to me because they're my favorite vegetable, and I find them so pretty. I also find the fractals and the cauliflower just so cool, but anyway, sidebar. So you can make a veggie starter out of any type of veggie, and if you click on my food classification Master list.

in the description, you'll get a list of all of my favorite recommended vegetables. It can be a simple side salad that you order at the restaurant. It can be roasting some peppers in advance for your whole week and keeping keeping them in your fridge and having them at the beginning of your meals. It can be even 20 olives if you're out at a restaurant or at a bar and there's nothing else so you can compose your veggie starter really however best you like it. It doesn't have to be complicated. It can take you 5 minutes and as a result whatever you're going to be eating during the rest of the meal is going to have less impact on your glucose levels and you will feel so different. Gin will go down, inflammation will go down. If you want to prevent or diabetes into remission, it's also going to help you tremendously. Super simple and you're going to feel like a different person, especially if you suffer from cravings after your meals. Maybe you always want to eat something sweet.

if you're just always tired, this hack can change 
your life. And one last thing I want to mention: when I first discovered this hack, I thought about 
the following. You know when you go to a restaurant   and they put the bread on the table before you 
order, and you end up just going for it, right? I always used to go for the carbs first because 
I'm hungry and it's there and I want to eat them. And then I thought, huh, if I owned a restaurant 
and I wanted to encourage people to eat as much as possible at the restaurant, I would actually do 
the same thing. I would give them the bread at the beginning of the meal so people eat the bread on 
an empty stomach. The glucose molecules go really quickly into their bloodstream, creating a big 
glucose spike. And then about 90 minutes after they ate the bread, their glucose is crashing 
and that crash activates the craving center in our brain and makes us want to eat more food, 
and maybe 90 minutes after the bread arrived.

is actually when the waiter comes to your table and asks you hey would you like to order dessert conspiracy not conspiracy I don't know but I find this quite interesting so next time you're at the restaurant if they serve you bread try to not eat it first keep it and have it after your main meal maybe your main dish maybe you can use it to you know soak up the sauce on your plate that's going to keep your glucose level steady and help you feel so much better okay Angels that's all we have time for today and if you want my food classification Master list that many of you have printed out and put on their fridge click on the link in the description this is going to help you start to become a food detective and able to analyze any plate anything and know what order to eat your food in and remember remember only do this if it's easy never if it's stressful this is something that should be positive and enjoyable not something to stress you

at there's plenty of other hacks that will cover that you can do when you can't do this one okay [Music] bye w

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. 
