This technique, known as meal sequencing, proposes to reorganize how we assemble the dish without modifying the ingredients, and the benefits can be notable.
A simple strategy, without extreme restrictions or expensive diets, is gaining strength betweenNutritionists and specialists in metabolic health: change the order in which food is ingested. This technique, known as meal sequencing, proposes to reorganize how we assemble the dish without modifying the ingredients, and the benefits can be notable, especially for people with prediabetes or diabetes type 2.
Unlike the traditional approaches that focus on What is eaten or how muchthis practice is based on when each food group is consumed during a meal. Various studies, such as those carried out by the universities of UCLA and CornellThey showed that Start food with starchy vegetables, continue with healthy proteins and fats, and leave carbohydrates for the end can reduce up to 75% blood glucose peaks.
Eating in order: the simple habit backed by science that helps control blood sugar
According to the Biochemistry Jessie InchauspéAuthor of the book The evolution of glucostothis method acts as a natural barrier that slows the absorption of sugars. By first ingesting vegetables such as spinach, broccoli, cabbage or asparagusthe fiber transforms into a first line of defense that reduces the glycemic index of the rest of the food.
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It is then recommended to consume healthy proteins and fats: lean meats, eggs, fish, tofu, nuts or olive oil. These nutrients help generate satiety and prevent sugars from quickly reaching the bloodstream. Ultimately, carbohydrates are incorporated, which find a digestive system already in operation and less prone to absorb them quickly and abruptly.
Clinical evidence: less peaks, better health
An investigation of the University of Cornell, led by Dr. Alpana Shuklahe showed that patients with prediabetes who consumed vegetables and proteins before carbohydrates had 46% less glycemic peaks than those who started their food with bread. Other studies in Japan also validated this sequence, demonstrating that when the rice would be ingested at the end, the levels of glucose and postprandial insulin were much lower.
These findings coincide with physiological evidence: Fiber and fats delay gastric emptying and digestion, leading to a slower and more stable absorption of carbohydrates.
Although it can be applied in the daily life of anyone interested in improving their well -being, meal sequencing is especially useful for those who have insulin resistance, type 2 diabetes or problems to control appetite. It can also help avoid “low energy” behind meals, improve concentration and reduce sugar cravings.
Caroline Susie, dietitian and spokeswoman for the United States Nutrition and Dietetics Academy, It emphasizes that this technique does not replace a medical treatment, but it can safely complement glucose control in diagnosed people, always with professional supervision.
Applying this strategy does not require great changes. Just adjust the order:
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Vegetables without starch at the beginning (raw or cooked).
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Healthy proteins and fats in second place.
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Carbohydrates – Specially refined such as bread, white rice or potatoes – at the end of the plate.
This habit does not require strict replacements or restrictions, and can easily adapt to family, school or labor routines.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
