Now Reading: How changing the order of your meals can lower blood sugar spikes: Know its benefits |
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How changing the order of your meals can lower blood sugar spikes: Know its benefits |
How changing the order of your meals can lower blood sugar spikes: Know its benefits |
Recent analysis and skilled recommendation present that in Indian meals, the sequence issues. The order you eat your meals can assist management blood sugar. Start with non‑starchy greens like salad or stir-fried greens, then transfer on to protein and good fat like dal, paneer, eggs, nuts or seeds. Finally, end with carbohydrates resembling roti, rice, or millet. Eating this fashion slows down digestion and helps keep away from sudden glucose spikes. It additionally boosts insulin response, helps you’re feeling full longer, and helps higher metabolic well being. Perfect for individuals with pre‑diabetes, kind 2 diabetes, or anybody wanting steadier vitality ranges
What is meal sequencing and the way it works in controlling blood sugar
Meal sequencing refers to consuming your meal elements in a selected order:
- Vegetables (particularly non‑starchy/fiber-rich)
- Proteins and wholesome fat
- Carbohydrates (grains, starches, or sweets)
Eating fiber and protein first slows gastric emptying and reduces the price at which carbohydrates are absorbed. This helps scale back post-meal blood sugar spikes. How meal sequencing works1. GLP‑1 launch and insulin effectivity: Protein and fats eaten first enhance incretin hormones like GLP‑1, triggering higher insulin response and slowing down glucose absorption2. Delayed gastric emptying: Starting meals with fibre and fat slows digestion, resulting in a gradual blood sugar rise relatively than a sudden spike3. Improved insulin sensitivity: Consistent sequencing might progressively improve the physique’s insulin operate, benefiting lengthy‑time period metabolic well being
Benefits of meal sequencing
By adopting a meal sequencing method, people with diabetes can expertise a number of benefits, together with:
- Better post-meal
blood sugar management : Eating greens and protein earlier than carbohydrates can decelerate the digestion and absorption of glucose, decreasing blood sugar spikes. - Reduced insulin necessities: By regulating blood sugar ranges, meal sequencing can assist scale back the want for insulin remedy.
- Improved total
diabetes administration : Meal sequencing can be a worthwhile device in managing diabetes, decreasing the danger of issues, and bettering total well being. - Potential weight reduction benefits: By controlling blood sugar ranges and bettering insulin sensitivity, meal sequencing can additionally assist weight reduction.
- Enhanced nutrient absorption: Eating a balanced meal with greens, protein, and sophisticated carbohydrates can guarantee optimum nutrient absorption.
Also learn | Natural herbs that assist regulate blood sugar ranges at dwelling
