Barbara Senich, an inhabitant of North Carolina, in the United States, was diagnosed several years ago with prediabetes. The woman, who told her story to Timehe revealed that for his High blood sugar levelshe lived with the risk of contracting type 2 diabetes. He had reached that situation after years of consuming sweets, grains and Carbohydrates. However, he did not abandon carbohydrates, he found a way to ingest them without putting their health at risk and taking advantage of all their benefits. How did he succeed? Changed the order of their food.
Is that although in recent years studies on eating habits put special emphasis on the importance of Breakfasts rich in carbohydrates, New approaches suggest that the order in which we consume food could be more relevant than we thought.
A study published by the National Library of Medicine He revealed what foods must be prioritized at breakfast so that blood sugar does not reach high levels.
It is important to include vegetables and foods that do not contain starch before Carbohydratesespecially at breakfast. Even other studies established that preparing breakfast with this order increases the feeling of satiety during the day, since it represses a hormone called Ghilinewhich gives the perception of hunger in the human body.
Los vegetablesbeing ingested first at breakfast, They act as a filter in the intestines. Therefore, when carbohydrates reach the body these natural filters administer the sugar that reaches the blood. As a result, the body needs less insulin to combat glucose and releases the intestine from tensions.
This was announced by the doctor Alpana shuklaWeill Cornell Medicine professor in dialogue with Time: “The entire study firmly supports that this order reduces glucose peaks after a meal.”
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The benefit of reduce blood sugar It does not work only by eating vegetables, but when combining them with other foods the effect will be more powerful. A study announced that mixing vegetables along with proteins It reduces glucose peaks by 46%, compared to eating carbohydrates alone. Even the combination of vegetables with protein works better than doing so with vegetables before carbohydrates.
Another benefits, which was mentioned above, is that Reduces hunger during the day. This is because the combination of proteins and vegetables represses a hormone called Gelina, which gives that feeling of hunger. As a result of this combo, the body will need less calories than if carbohydrates are consumed only at breakfast.
Through this combination, those who suffer from prediabetes or diabetes type 2 can continue including meals containing carbohydrates without the need to put their health at risk or that blood glucose reaches high peaks.
However, Carbohydrates are not entirely negativebut also contribute its benefits to the body. They are responsible for providing energy to the nervous system, in addition to helping digestion and controls cholesterol through the fiber it brings to the body.
Carbohydrates are present in both healthy foods and junk food, which makes it a molecule that is in excess is harmful to health and that can lead to prediables or diabetes type 2. Therefore, specialists They recommend controlling amounts and order in the different meals of the day.
In this sense, it is important to combine carbohydrates with other foods such as vegetables and proteins. Even in people with prediabetes or diabetes type 2 the effect could be even more negative and the change of order at breakfast creates a significant change in glucose.
