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Food order can shift short-term blood sugar and insulin responses after a meal

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Food order can shift short-term blood sugar and insulin responses after a meal

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Eating the components of a meal in a specific order is the principle of meal sequencing. For example, foods with a low glycemic index, especially vegetables or salad, are eaten first, followed by carbohydrate-rich foods with a higher glycemic index, such as bread, rice, potatoes or pasta. This sequence is intended to limit the rise in blood sugar after eating and, according to experts in health and nutrition, could also be relevant for people with type 2 diabetes.

The presumed mechanism behind eating vegetables before carbohydrates involves the dietary fiber contained in vegetables. When fiber reaches the gastrointestinal tract first, it can slow the absorption of glucose, a simple sugar found in carbohydrates. To examine the scientific evidence for this assumption, researchers at the German Diabetes Center (DDZ) conducted a systematic review, evaluating 18 randomized controlled trials in adults that met the team's strict selection and quality criteria. The work is published in the journal Clinical Nutrition.

The results show that blood sugar rises less at 30 and 60 minutes after eating when vegetables are consumed before carbohydrates. However, after about 120 minutes, individuals who do not follow this order have lower blood sugar levels than those who follow the principle of meal sequencing. Insulin levels are also initially lower but rise more steeply later, which could indicate that the body secretes more insulin at a later stage to compensate for the delayed rise in blood sugar.


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