October 29th 2023.
We all want to avoid those blood sugar crashes that leave us feeling lethargic and drained. But, did you know that the order in which we eat our food can have a great impact on our health and mood?
Pam Bede, a nutritionist with Lingo, explains: "To feel at our best, we need our body to utilise the nutrients that foods provide, but without unhealthy spikes in glucose, blood lipids, insulin, or inflammation." When our glucose levels increase suddenly, it can cause tiredness, hunger pains, and sugar cravings, as well as put a strain on our heart and kidneys.
So what is the best order to eat our food in? Pam suggests that eating protein and healthy fats before carbohydrates can help reduce blood sugar spikes. This is because they slow the rate at which food exits the stomach, meaning the glucose and other nutrients in your meal will be absorbed into the bloodstream slower. Additionally, this order increases the release of the hormone GLP-1, which helps control appetite and makes you feel fuller for longer.
Let's look at a simple example. Take breakfast: eggs and avocado on toast. The best thing to do is to prioritise the protein in the morning, so start with your eggs. Then, add avocado which contains some fibre and carbs. Finally, tuck into some multigrain toast.
For lunch, you could have a green salad, pumpkin seeds and salmon. This is a filling and nutritious lunch that contains vegetables, proteins, and healthy fats. Start with the salad, then add your protein in the form of salmon, and add some seeds for healthy fat. Skip the sweet desserts to avoid blood sugar spikes and enjoy a savoury treat instead.
For dinner, Pam suggests a one-pan lemon chicken, spinach and zucchini pasta. This dish combines lean chicken breast sautéed spinach and garlic spiralized zucchini, so you don't need to worry too much about the order - just enjoy. To keep spikes at bay, start off with a salad, then enjoy the meal.
By understanding the science of food order theory and applying it to your meals, you can help reduce blood sugar spikes and manage your health better.
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