Eating food in this order could help with weight loss and blood sugar, experts say.

The order in which you eat food during meals can affect your health, according to some nutrition experts.

The concept, known as “meal sequencing”, first implies eating fiber and non -school vegetables, followed by protein and then fats, before eating carbohydrates on your dish.

This orderly feed way can help prevent blood sugar peaks, increase the feelings of fullness and help with weight loss, according to nutrition experts who spoke with News Digital.

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“Starting with healthy vegetables, proteins and fats, before eating starches or sugary foods, can help glucose spikes after food,” said Caroline Susie, a dietitian registered based in Dallas, Texas, News Digital.

“This effect is particularly beneficial for people with insulin resistance, prediabetes or diabetes type 2,” said Susie, who is also a spokesman for the Nutrition and Dietetics Academy.

However, the expert said that people with diabetes should receive personalized guidance from a medical expert.

High blood sugar levels (known as hyperglycemia) after meals can increase the risk of type 2 diabetes of an individual, according to a UCLA report. Control of blood sugar levels can help benefit the treatment of diabetes and obesity.

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Previous research published in the Magazine Nutrients found that patients who followed the meal sequencing method, eating vegetables before refined carbohydrates, showed a significant improvement in glycemic control and blood sugar after a five -year period, while the group that did not follow the approach did not show improvement.

“What causes sugar peaks is to eat too many carbohydrates.”

“What causes sugar peaks is to eat too many carbohydrates,” Digital News, Sandra J. Arevalo, a dietitian and registered spokesman for the Nutrition and Dietary Academy told News News News.

“Eating them only worsens it even more,” he warned. “By eating them together with proteins and fiber, we are cushioning their effect by decelerating their absorption.”

Meal sequencing and weight loss

In addition to reducing blood sugar levels, meal sequencing can also help with weight loss.

Studies have shown that eating protein before refined carbohydrates promotes the secretion of the hormonal glucagon peptide (LPG-1) of the intestine, which delays gastric emptying and suppresses appetite.

“When you first eat other foods, mainly fiber foods, and then drink water, food fiber helps you feel satisfied, thus reducing your appetite,” Arevalo told News Digital.

“And let’s not forget that fiber also helps reduce blood sugar, helping to cushion their sugar levels.”

All the carbohydrates not created equal

Complex carbohydrates, such as most vegetables, beans and legumes, are rich in fiber and slow to digest, which causes a gradual increase in blood sugar levels, according to the UCLA report.

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Refined carbohydrates, such as sugar, white rice and white flour, have higher glycemic levels, which are easier to break down and contribute to faster blood sugar peaks.

As nutrition experts pointed out, eating fiber before refined carbohydrates can help delay the absorption of carbohydrates, which helps blood sugar to remain lower during digestion.

To help with healthier food options and monitor blood sugar levels after a meal, experts recommend using a food rating system called glycemic index.

This rating scale determines the speed with which certain foods can cause blood sugar to increase and decrease, according to the UCLA report.

Starting

For those interested in testing the meal sequence, Susie presented the following steps.

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1. Start eating non -school vegetables, since fiber slows digestion.
2. Coma healthy proteins and fats. This will promote feelings of fullness and slow glucose absorption.
3. Eat carbohydrates at the end, as this can lead to “lower glucose excursions,” said Susie.

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All react differently from the different meal plans, Wevelo said.

Both dietitians emphasized the importance of working with a licensed dietary nutritionist that can help plan balanced meals and monitor blood sugar levels.