New research suggests a simple way to keep blood sugar levels under control — without the need for drastic diets or strict restrictions. Instead, scientists suggest simply changing the order in which we consume protein, fat, carbohydrates, and fiber.
A team of researchers from the US, led by Professor Michael Snyder, conducted an experiment involving 55 volunteers, some of whom had prediabetes, a condition that often precedes the development of type 2 diabetes.
The participants were served the same meal with rice, a source of fast carbohydrates, but were given small portions of fiber, protein, or fat beforehand. The results were striking.
If participants ate a protein or fiber snack before the rice, the rise in blood glucose was significantly lower. Fats, although they did not lower sugar levels, slowed their rise, which also had a positive effect on metabolism.
"Eat a salad or burger before your fries," advised Professor Snyder. According to him, this order of eating avoids sudden spikes in blood sugar that cause a strong feeling of hunger after they fall.
These fluctuations in glucose levels are one of the main causes of overeating and obesity. Controlling them can be an effective prevention of metabolic disorders, including type 2 diabetes.
The conclusion is simple: the correct sequence when eating is an accessible tool for anyone who wants to eat without restrictions and at the same time cares about their health.
