Why you should eat vegetables first at breakfast: Study – Deseret News

By changing the order in which you eat your breakfast items, you can increase your carbohydrate intake and lose weight. You can see that your blood sugar levels are also dropping. This is good news for people who: 1 in 3 Americans I have pre-diabetes.

The key, researchers say, is to eat vegetables first and carbohydrates last.

Late 2023 study Weill Cornell Medicine, published in the journal Nutrients, found that people who received nutritional counseling and were told to eat carbohydrates at the end lost weight and had better blood sugar control compared to a control group who just received nutritional counseling. It turned out to be better. At the end of the 16 weeks, the group that had just received counseling “had significantly lower daily intakes of calories, fat, protein, and grains, while the group that ordered meals had significantly lower daily intakes of vegetables and protein.” The study showed that report.

By the way, nutritional counseling was also helpful. People who changed the order of their meals and ate vegetables and protein before carbohydrates said the behavior modification was easy, and the researchers found that changing the order of meals with carbohydrates last “improved diet quality.” concluded that “a viable behavioral strategy for improving prediabetic patients.” And people who ordered food tended to lose weight and have lower blood sugar levels.

Time magazine explains: “When you first eat vegetables, their fibers set up a filter in your intestines. When the carbohydrates arrive on the scene, the filter slows them down, much like sand catching a flood, so glucose rushes into the bloodstream all at once. Instead of going into the bloodstream, a little bit of it goes into the bloodstream, which reduces the amount of insulin our cells need to absorb the infusion, which puts less strain on the pancreas.”

Dr. Alpana Shukla, a research associate professor at Weill Cornell University who studies meal ordering, says, “Taken together, the findings support the idea that ordering meals actually reduces postprandial blood sugar spikes.'' “This is strongly supported,” he told Time magazine.

Food order is increasingly being studied to influence various aspects of health.a 2018 survey Japanese researchers investigated what happens when people eat a meal consisting of rice, vegetables, and meat. For three days, study participants ate the same meals, but after completing an overnight fast, they changed the order in which they ate different foods each time. The researchers monitored blood sugar and insulin levels after each meal.

They found that those who ate rice last had “significantly lower increases in blood sugar and insulin levels” 30 minutes later than those who ate rice first.

Vegetables can be mixed with proteins.

new york times They report that meal ordering is most helpful for people with type 2 diabetes or prediabetes. The article states that “healthy people usually do not need to closely manage their blood sugar levels in this way.” However, Dr. Domenico Torico, assistant professor of internal medicine at Italy's University of Pisa, who is also a food ordering researcher, told the Times, “Vegetables, which are rich in protein, fat and fiber, take longer to digest than simple carbohydrates. , which saves on carbohydrates for last, helps people feel fuller for longer.”