| Diabetes patients should eat vegetables before eating starch. (Source: Pixabay) |
What is the order of meals?
The order of meals or nutrition is divided into three components. First, eat vegetables or fiber, then eat protein and fat, and finally eat carbohydrates.
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Jessica Hernandez, a certified nutritionist, health coach, diabetes educator and treatment expert at Ohio State University, says, “You should start with vegetables without starch such as leaves, broccoli, cucumbers.”
Eating these foods will help you slow down your digestion and keep your blood sugar levels low. After eating fiber -rich foods, you will eat protein and fat in your meal.
“Chicken, fish, tofu, eggs, olive oil, avocado can go up on a plate,” she said. “Like fiber, these foods help to maintain blood sugar, full, and actually increase satiety.”
Finally, Hernandez says that finishing meals with starch and sugar, such as bread, pasta, and fruit, helps to reduce the risk of hypoglycemia.
The advantage of eating in order
The biggest advantage of eating in the order of vegetables-protein-starch is blood sugar control.
In general, blood sugar levels rise after meals. The body secretes insulin, a hormone that helps to store glucose in food, but this process is not efficient for diabetics. High blood sugar can eventually lead to health problems such as heart disease or kidney disease.
In 2022, a study showed that if you recommend to eat vegetables before eating starch for diabetes patients, it will help you to control your blood sugar considerably.
According to Hernandez, it is essential for diabetic patients to closely monitor blood sugar levels. For people with diabetes or glucose problems, meal plans are more effective.
“But in fact, I think everyone can benefit from this meal. I feel full of satiety and energy, and even digestive functions,” she says. Verywell Health I told you.
Jesse, a French biochemist and health influence known as “the goddess of glucose,” recommends that food is “correct” to “correct” to control blood sugar, brain confusion, and abdominal expansion after meals.
In House Pay has created a dining plan for health thanks to the widespread social media utilization.
In order to test whether the meal plan is effective, some people track blood sugar by wearing a continuous glucose monitor at home. If you do not have diabetes, two hours after meals, blood sugar levels should be less than 140 mg/dL.
But stress, age, exercise can affect glucose levels. Therefore, blood glucose meter is designed for diabetics and the results are not always accurate.
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