The levels of Blood glucose and the type 2 diabetes became widespread concerns. The main cause of this type of diagnosis is usually excessive consumption of simple carbohydrates and sugars. In this scenario, which is multiplying more and more, the challenge for doctors is twofold: to reduce both the desire for these foods and the level of blood glucose.
How is it achieved? According to specialists at Weill Cornell Medicine of New Yorkwith a simple change in breakfast. It is not necessary to eliminate carbohydrates from the diet, but rather to reorganize their consumption, putting vegetables at the beginning of meals.
Researchers demonstrated that this alteration in the order of food consumption at meals, by start with non-starchy vegetables before carbohydratescan lead to a more controlled and healthy blood glucose level.
This practice has the potential to not only suppress hunger hormones but also facilitate better management of sugar levels, especially in people with prediabetes or diabetes.
The explanation behind the success of this technique begins with the fiber present in vegetables, which acts as a natural barrier in the intestine by slowing the absorption of sugar into the blood system. This “filtration” allows glucose enters gradually, resulting in less demand for insulin by the pancreas for processing.
“The totality of the research supports the idea that food sequencing reduces glucose spikes after a meal,” he said. Alpana Shuklaassociate research professor at Weill Cornell Medicine. And it’s not just people with prediabetes or diabetes who benefit, those with normal blood sugar levels also experience significant advantages.
In addition to the main benefit of keeping blood sugar under control, Starting meals with vegetables leads to greater consumption of these nutrient-dense foods, compared to filling up on carbohydrates first.. This practice not only better satisfies the body’s vitamin needs but also increases fiber intake, an essential element in the modern diet that is often lacking.
The concept extends beyond merely changing the order as it involves a complete reconsideration of our diets and the way we think about meals. Katherine Saundersspecialized in obesity in Weill Cornell Medicine, pointed out that the best diet is one that is sustained over time without feeling like one. Sustainability is more important than restriction in the management of obesity and diabetes.
To incorporate vegetables into the diet, Noosheen Hashemifounder and CEO of January AI, recommended stated that the last planning: always have vegetables on hand when you know there will be a meal rich in carbohydrates. This simple strategy, along with the inclusion of protein, can have a significant impact. So you can reduce glucose spikes by up to 46% compared to consuming carbohydrates first.
Preparation is definitely key to successfully integrating vegetables into our daily routine. Keeping vegetables easily accessible and ready to eat can make this transition easier. Joe Saponefounder of a consulting company Atlantic Highlands, New Jersey who lost 54 kilos thanks to food sequencing and medical support.
The approach of changing the order of foods, especially putting vegetables at the beginning, emerges as a powerful strategy to combat blood glucose problems and improve overall health.
Although it is not a universal solution for all health problems related to diet and lifestyle, it represents a valuable tool within a comprehensive approach to the management of diabetes and obesitywhich includes medication (when necessary), adequate sleep, mindful eating, and regular exercise.
