Why You Should Eat Protein Before Carbs
The Impact of Food Order on Blood Sugar Levels
A fascinating study from the American Diabetes Association reveals that the order in which you eat your food could play a significant role in controlling blood sugar levels, which in turn can help with weight management. This might explain some unusual eating patterns you’ve observed, like someone eating vegetables before their carbs. According to the study, the timing of carbohydrate consumption can have a profound effect on how your body processes blood sugar.
Study Overview
The study involved 11 participants with type-2 diabetes, all of whom were overweight or obese and taking Metformin to control their blood sugar. Over the course of two trials, the participants consumed the same 628-calorie meal, which included protein, carbohydrates, and fats. In one trial, they ate carbs (ciabatta bread and orange juice) first, followed by skinless grilled chicken, a small salad, and buttered steamed broccoli. In the second trial, the order was reversed, with vegetables and protein consumed first, followed by the carbs.
Blood samples were taken before and at intervals after the meal to measure blood sugar levels.
Key Findings
The results were striking. When participants ate vegetables and protein first, their blood sugar levels were significantly lower at 30, 60, and 120 minutes after the meal compared to when they ate carbs first. Specifically:
- Blood sugar levels were 29% lower after 30 minutes.
- Blood sugar levels were 37% lower after 60 minutes.
- Blood sugar levels were 17% lower after 120 minutes.
These findings suggest that consuming vegetables and protein before carbs can help temper the speed at which carbohydrates are absorbed into the bloodstream.
Why Does This Matter?
According to Dr. Sethu Reddy, the chief of the Adult Diabetes Section at the Joslin Diabetes Center, the change in food order likely slows the absorption of carbohydrates. While this study focused on individuals with type-2 diabetes, it has broader implications for anyone concerned about blood sugar spikes. Elevated blood sugar levels can contribute to weight gain, as excess glucose is stored as fat.
Application for Weight Management
Even if you don’t have diabetes, managing blood sugar is important for overall health and weight management. When glucose spikes too quickly, it encourages your body to store fat, making it harder to maintain or lose weight. Prioritizing protein and vegetables in your meals, before indulging in carbs, could be a simple yet effective strategy for better blood sugar control and potentially easier weight management.
So, next time you sit down to a meal, consider the order in which you're eating your food—it might just help keep your blood sugar levels in check!
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