When it comes to nutrition and health, the first thing that comes to mind is "what to eat" and "how much to eat". Dietary Guidelines recommend that we should eat 12 foods per day, and dietary pagoda also lists the recommended types and quantities of foods.
However, with so many foods, should you eat staple food first or meat, eat meat first or vegetables first? What impact will different orders of eating have on the body? In what order is it healthier to eat?
01 What impact will the order of eating have on the body? The order of eating in
will have a great impact on our post-meal blood sugar .
A study from Will Cornell Medical School in the United States found that diabetic patients should leave rice, noodles and other staple foods for the end when eating, which is more conducive to controlling blood sugar [1].
Researchers selected 16 patients with type 2 diabetes and ate the same meal at different time periods, including bread, potatoes, pasta, chicken and salad, but the order of eating different types of foods is different each time. It turned out that during meals, those who keep staple foods such as bread, potatoes, and pasta for the last time have the best blood sugar after meals.
If you eat the staple food at the end, your blood sugar level after the meal is about 50% lower than when you eat the staple food first, and 40% lower than when you mix all the food together. In this order of eating, the participants needed to control their blood sugar to reduce insulin by 25%.
my country's clinical research has also found similar results [2], eating vegetables first, then eating protein and fat foods, and finally eating carbohydrate staple food, which can better maintain postprandial blood sugar. The reason why
is this situation is mainly because doing so allows our body's digestive system to digest fiber vegetables first, which increases the feeling of fullness and prevents the patient from absorbing too much blood sugar in the intestines [3][4].
In general, first eat vegetables, then protein, fat, and finally carbohydrates reacted with high blood sugar . The best control effect on postprandial blood sugar and is also very helpful for weight control , which is currently recommended for correct order.
For ordinary people, eating vegetables first increases fullness, helps reduce calorie intake, and is of some help in controlling weight, preventing obesity and cardiovascular diseases.
02 Who can eat this way?
"Eat vegetarian dishes first, then eat meat dishes, and finally eat staple food" is especially suitable for two types of people:
Diabetics and people with high blood sugar
Eat order is crucial for diabetics and people with high blood sugar. You can eat this order when eating, or you can drink some soup before the meal, then eat vegetables, fish and meat dishes, and finally eat staple food.
For diabetics, it is easier to control post-meal blood sugar by using "adjust the order of eating" to achieve . In addition to helping control blood sugar, it also plays a role in improving some other indicators, such as weight, waist circumference, blood lipids , etc.
People who want to control their weight
Whether you want to lose weight or control yourself to prevent yourself from gaining weight, this method is more suitable.
Prefer to high-fiber foods when eating, such as vegetables, fungi, fruits, coarse grains, etc., which can make people feel more full. Eating meat, fish and shrimp after will help reduce the total energy intake of .
However, it is necessary to remind everyone that not everyone should have a fixed order of eating. Different people should adjust their eating habits according to their own needs . For example, if you are a patient with poor digestive ability or feel full in your stomach, or even chronic atrophic gastritis, gastric ulcer and , there is no need to eat this way. Instead, you should give priority to eating some foods that are easy to digest and absorb.
03 Healthy "enjoy thinness", it is very important to do these 4 things right
The key to losing weight is to control energy balance.
For most people, the most basic thing is to control their mouths and move their legs - don't eat too much and exercise more when you have time. Only when a reasonable diet and exercise program are combined can we better help control our weight.It is recommended that everyone pay attention to:
1) Eat in moderation, do not overeat
This is the most basic point, which is equivalent to avoid excessive energy consumption from the source. If you want to maintain a healthy weight, eat less appropriately, and don’t eat too much big fish and meat.
2) Diverse food, pay attention to dietary balance
Dietary guide recommends that we eat 12 kinds of foods a day and 25 kinds of foods a week to maintain diversified foods and balanced diets, and try to make rich food types such as vegetables, fruits, staple foods and meat .
3) Mainly light, avoid heavy taste
If you eat too greasy and sweet, and the calories are too high, it is easy to gain weight; if you are too salty, have a good taste, have a good appetite, and eat too much, it is not only not conducive to weight loss, but also to cardiovascular health. Therefore, try to eat as light as possible. Stir-fry, fried, dry pot , etc., so don’t eat for dinner.
4) Moderate exercise
exercise can consume excess energy and prevent them from becoming fat and stored in the human body.
suggests that you should not sit for a long time when working at the office, studying at school or after meals, and get up and walk around every half an hour. In addition, you may as well insist on daily physical activities and perform moderate-intensity physical activities at least 5 days a week, with a total of more than 150 minutes; it is best to actively exercise 6,000 steps a day.
For example, you can do some light physical activities after one hour of lunch, such as walking; reduce the time of sitting for a long time when working and studying, and get up and move around every hour; in addition, you can try resistance muscle training 2-3 times a week.
References:
[1] Shukla AP, Dickison M, Coughlin N, Karan A, Mauer E, Truong W, Casper A, Emiliano AB, Kumar RB, Saunders KH, Igel LI, Aronne LJ. The impact of food order on postprandial glycaemic excursions in prediabetes. Diabetes Obes Metab. 2019 Feb;21(2):377-381. doi: 10.1111/dom.13503. Epub 2018 Sep 10. PMID: 30101510; PMCID: PMC7398578.
[2] Fan Xuejuan, Liao Yujuan, Song Renhuan, Zhao Yurong. Effects of changing the order of food eating on the blood sugar level of elderly patients with diabetes [J]. New World of Diabetes, 2022, 25(07):42-45.
[3] Li Yao. Research on the impact of different dietary orders on patients with pre-diabetic diabetes [D]. Shanxi Medical University, 2019.
[4] Sun Yuan. Effects of eating order of carbohydrates on blood sugar of diabetic patients [D]. Qingdao University, 2017.
[5] Chinese Food Ingredients List (Standard Edition), 2019.
[6] Sun L, Ranawana DV, Leow MK-S, Henry CJ. Effect of chicken, fat and vegetable on glycemia and insulinaemia to a white rice-based meal in healthy adults. European Journal of Nutrition, 2014; 53:1719e26.
[7] Sun L, Goh H. J. Govindharajulu P, et al. Postprandial glucose, insulin and incretin responses different by test meal macronutrient ingestion sequence (PATTERN study)[J]. Clinical Nutrition, 2020, 39(3), 950-957.
[8] Imai S, Fukui M, Kajiyama S. Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes[J]. Journal of Clinical Biochemistry and Nutrition, 2014, 54(1): 7-11.
[9] Diabetes Branch of the Chinese Medical Association. Guidelines for the Prevention and Treatment of Type 2 Diabetes in China (2017 Edition)[J]. Chinese Journal of Diabetes, Chinese Journal of Practical Internal Medicine, 2018, 38(04), 292-344.
[10]Shukla AP, Mauer E, Igel LI, Truong W, Casper A, Kumar RB, Saunders KH, Aronne LJ. Effect of Food Order on Ghrelin Suppression. Diabetes Care. 2018 May;41(5):e76-e77. doi: 10.2337/dc17-2244. Epub 2018 Feb 27. PMID: 29487079.[11]Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015. Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745.[12] Cao Xiaoting. Investigation and research on dietary factors of patients with greasy moss with type 2 diabetes and preliminary discussion of intestinal flora [D]. Tianjin University of Traditional Chinese Medicine, 2021.DOI: 10.27368/d.cnki.gtzyy.2021.000009.
[13] Li Yao. Research on the impact of different dietary orders on patients with pre-diabetic patients [D]. Shanxi Medical University, 2019.
[14] Sun Yuan. The effect of eating order of carbohydrates on blood sugar in diabetic patients [D]. Qingdao University, 2017.
[15] Fan Xuejuan, Liao Yujuan, Song Renhuan, Zhao Yurong. The effect of changing the eating order of food on blood sugar levels in elderly patients with diabetes [J]. Diabetes New World, 2022, 25(07): 42-45.
Author｜Ruan Guangfeng Kexin Food and Nutrition Information Exchange Center Director of Science and Technology Department
Review｜Han Hongwei Researcher of the National Food Safety Risk Assessment Center
Source | Popular Science China (no reprinting is allowed without authorization. If you have any reprinting request, please contact the original official account)
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