Is the 'eating order diet' really effective?
Many people who are interested in a healthy diet and diet should have seen and heard the term '
'Food sequencing' really can help your glucose levels. Here's what science says about eating salad before carbs
https://theconversation.com/food-sequencing-really-can-help-your-glucose-levels-heres-what-science-says-about-eating-salad-before-carbs-181263
◆ What is an eating order diet in the first place?
The eating order diet prevents the occurrence of ' glucose spikes ' in which the blood sugar level fluctuates by eating in the order of staple foods such as vegetables with a lot of dietary fiber, main dishes with a lot of protein, and rice which is a carbohydrate. It is a way of eating for the purpose of.
When the glucose concentration in the blood becomes too high, blood vessels and internal organs are damaged by the effects of hormones and proteins that induce inflammation, which causes various diseases such as diabetes and heart disease. Therefore, it is important to suppress the peak blood glucose level as much as possible, especially for people with diabetes, obesity, reactive hypoglycemia and postprandial hypoglycemia.
◆ What does it mean to eat something before carbohydrates?
According to Leonie Heilbron, a study of obesity and metabolism at the University of Adelaide, Australia, studies have shown that eating certain foods before carbohydrates affects blood sugar levels and digestion rates. And that.
For example, eating a high-fiber diet, such as a salad, increases the time it takes for food in the stomach to enter the intestines, which slows the absorption of glucose-containing nutrients into the blood. In addition, protein and fat have the effect of delaying the time it takes for food to leave the stomach, and in particular, protein has the advantage of activating a hormone called
GLP-1 is a hormone that is secreted when a protein touches intestinal cells and acts on the pancreas to help secrete insulin, which controls blood sugar levels. In addition, GLP-1 itself has the effect of prolonging the time it takes for food to come out of the stomach, so GLP-1 receptor agonists that supplement GLP-1 are used in the treatment of diabetes and the treatment of controlling blood sugar levels. increase.
◆ Is it effective in the actual diet?
Experiments to check the blood sugar level of people who actually ate food in a predetermined order have also confirmed some effect. For example, a 2009 study of eating mashed potatoes 30 minutes after drinking a protein shake found that blood sugar levels were less elevated than eating them at the same time or drinking water in advance. .. However, it's a little too long to have 30 minutes between dishes during a meal.
In a 2020 study , where 16 healthy Chinese people eat vegetables, meat, and rice in various combinations and in order within 15 minutes, eating vegetables first can prevent blood sugar levels from rising. It was confirmed. However, the difference was not so large. In other words, eating fast will minimize the effect.
From this point, Heilbronn said, 'People with diabetes and other illnesses need to be careful about rising blood sugar levels, so I think they may get advice on the order of eating from their doctor or dietitian. People don't have to be tied to the order of their meals. However, avoiding sugary drinks and eating not only carbohydrates but also fiber, protein, and fat to reduce blood sugar levels is one thing. It's worth considering. '
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