To Prevent Diabetes.. Follow the 'Meal Sequencing' Eating System

SadaNews - The order in which food is consumed affects human health; eating fiber-rich, non-starchy vegetables first, followed by protein, then fats, and finally carbohydrates may help with weight loss and diabetes prevention.

 

This method, known as "meal sequencing", helps to prevent blood sugar spikes, increases the feeling of fullness, and aids in weight loss, according to what was reported by the American "Fox News" network.

Caroline Suzi, a certified nutritionist in Dallas, stated: "Starting with vegetables, proteins, and healthy fats - before consuming starches or sugary foods - may help reduce glucose levels after meals."

She added: "This effect is particularly beneficial for individuals with insulin resistance, prediabetes, or type 2 diabetes."

According to a report from the University of California, Los Angeles, elevated blood sugar levels (known as hyperglycemia) after meals can increase the risk of developing type 2 diabetes. Managing blood sugar levels can contribute to the treatment of diabetes and obesity.

Blood Sugar Control

A previous study published in the journal "Nutrients" found that patients who followed the food arrangement method showed significant improvement in blood sugar control after 5 years, while the group that did not follow this method showed no improvement.

Sandra Arévalo, a nutritionist in New York, stated: "What causes high blood sugar is the excessive intake of carbohydrates."

She continued, "Eating carbohydrates alone makes things worse. When consumed with protein and fiber, we mitigate their effect by slowing down their absorption."

Additionally, studies have shown that consuming protein before refined carbohydrates enhances the secretion of glucagon-like peptide-1 from the intestines, delaying gastric emptying and suppressing appetite.

Arévalo said: "When you first eat fiber-rich foods and then drink water, the fiber in those foods helps you feel full, thereby reducing your appetite."

Not all carbohydrates are equal; they vary in type; complex carbohydrates - such as those found in vegetables and legumes - are rich in fiber and slow to digest.

Whereas refined carbohydrates - such as sugar, white rice, and white flour - have higher sugar levels, are easier to digest, and contribute to a rapid increase in blood sugar.