People with diabetes often struggle to eat meals without feeling restricted and also avoiding blood sugar spikes. Macronutrients such as carbohydrates, fats, and proteins, as well as fiber content, affect blood sugar differently. Eating carbohydrates can lead to a spike in blood sugar levels. Fiber, fats, and protein don’t cause blood sugar spikes as they take longer for the body to digest, so the energy (from fiber and protein) is released much more slowly.
Recent studies examine how eating food in a specific order affects blood sugar. The subjects in a particular study were given meals that consisted of a source of carbohydrate (such as rice/corn/sweet potato), a source of protein (such as fish/chicken/eggs), and a source of fiber (such as spinach/carrots/beets). The subjects ate either protein or fiber first, then the carbohydrate, and blood sugar was checked at 30 minutes, 60 minutes and 90 minutes after eating. They then ate carbohydrates first, then fiber and protein sources, with blood sugar checks at 30 minutes, 60 minutes, and 90 minutes after eating. The outcome of this study was that when the subjects ate protein or fiber first, their blood sugar was lower by 29% (at 30 minutes), 37% (at 60 minutes) and 17% (at 90 minutes). This means that the order in which you eat food can be another tool to help keep blood sugar under control and prevent a big spike.
When dining out, skip the complimentary bread before consuming a meal because eating the bread on an empty stomach creates a big glucose spike. That’s not to say you must skip the bread basket altogether—if you wait to have it alongside some protein, fats, and vegetables, you’ll have a much steadier glucose response. Sugary drinks like sweetened tea can affect your blood sugar as well and may be better as a treat at the end of a meal.
Strategically eating for blood sugar balance is not solely about which foods you eat. Eating your meal in a certain order is both a helpful and simple way to avoid a blood sugar spike You can apply it to any meal. Plus, it’s easy to remember to eat vegetables or protein first, and carbohydrates last.
RESOURCES:
ews.weill.cornell.edu/news/2015/06/food-order-has-significant-impact-on-glucose-and-insulin-levels-louis-aronne
https://www.mindbodygreen.com/articles/the-best-order-to-eat-your-meal-for-blood-sugar-balance
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.