Food order matters — a lot
If you usually leave your salad until the end of the meal, it’s worth rethinking your habit. Several studies indicate that eating vegetables first improves blood sugar control, reduces body fat and promotes satiety.
A survey of 242 people showed that those who followed the “food sequencing” strategy, starting with vegetables and proteins, leaving carbohydrates until last, had better glucose, blood pressure and cholesterol levels after five years. The secret lies in the action of fiber and nutrients in vegetables, which stimulate GLP-1, a hormone that increases insulin production and gives a feeling of fullness.
In practice, starting with salad helps the body prepare to digest other foods more efficiently. Fiber “lines” the stomach, delays sugar absorption and prevents hunger pangs right after a meal. It’s a simple — and powerful — change in your eating routine.
Eating strategically is pro-longevity
The way you organize your plate and meal times also has a direct impact on health and life expectancy. The body responds differently at each moment of the day. In the morning, leptin levels (the satiety hormone) are low, while cortisol (linked to the accumulation of abdominal fat) is high. Therefore, a nutritious breakfast, with fruits, oats and proteins, helps balance hormones and regulate metabolism.
