According to experts

According to some nutrition experts, the order in which food is eaten during meals can affect health.

The concept, known as the “sequencing of meals”, consists of eating first vegetables rich in fiber, not starches, followed by protein and then fat, before eating the carbohydrates of your dish.

This orderly form of food can help prevent blood sugar spikes, increase feelings of fullness and help weight loss, according to nutrition experts who spoke with Fox News Digital.

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“Starting with vegetables, proteins and healthy fats, before eating sliced starch or food, can help to forceful glucose peaks,” said Caroline Susie, a dietitian based in Dallas, Texas, in Fox News Digital.

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

The expert, however, noted that people with diabetes should receive personalized guidance from a medical expert.

According to a UCLA report, high blood sugar levels (known as hyperglycemia) after meals can increase the risk of type 2 diabetes. Controlling blood sugar levels can help benefit the treatment of diabetes and obesity.

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Previous investigations published in Nutrients found that patients who followed the food sequencing method (eating vegetables before refined carbohydrates) showed a significant improvement in glycemic control and blood sugar after a period of five years, while the group that did not follow the approach did not show improvement.

“What causes sugar spikes is to eat too much carbohydrates.”

“What causes sugar spikes is to eat too much carbohydrates,” Fox News Dietitian and New York spokesman told Fox.

“Eating them alone does it even worse,” he warned. “When we eat them along with proteins and fiber, we are damaging their effect by slowing down their absorption.”

Sequencing of meals and weight loss

In addition to lowering blood sugar levels, the sequencing of meals can also help weight loss.

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

“When you eat other foods, mainly foods rich in fiber, and then drink water, the fiber of food helps you to feel satisfied, thus reducing your appetite,” Aevalo told Fox News Digital.

“And let’s not forget that fiber also helps reduce blood sugar absorption, helping breakfast sugar levels.”

All the non -created carbohydrates equal

Complex carbohydrates, like most vegetables, beans and legumes, are rich in fiber and slowly 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 spikes.

As nutrition experts noted, eating fiber before refined carbohydrates can help stop carbohydrate absorption, which helps blood sugar levels to remain lower during digestion.

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

This rating scale determines how fast some foods can cause blood sugars to increase and fall, according to the UCLA report.

Starting

For those interested in trying the sequencing of meals, Susie proposed the following steps.

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1. Start first to eat non -starches, as fiber slows digestion.
2. Eat proteins and healthy fats. This will promote feelings of fullness and slow the absorption of glucose.
3. Eat carbohydrates last, as this can lead to “lower glucose excursions,” said Susie.

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Everyone reacts differently to the different meals plans, Alevelo pointed out.

The two dietitians emphasized the importance of working with a licensed dietitian nutritionist who can help plan balanced meals and control blood sugar levels.