Diabetes is a chronic illness where the pancreas is unable to produce the enough amount of insulin required by the body. Or sometimes, the body is unable to use up all the insulin that is produced. Insulin helps in regulating blood sugar levels in the body. The most common symptoms of diabetes are fatigue, weight loss, blurred vision, excessive thirst and frequent urination. In some cases, there may not be any symptoms at all. Studies indicate that consuming protein and vegetables first, before carbohydrates, slows down digestion, which delays the release of glucose into the bloodstream.
There are two types of diabetes – type 1 diabetes and type 2 diabetes. However, with proper lifestyle and dietary changes, diabetes symptoms can be managed. In an interview with HT Lifestyle, Dr. Pramod Tripathi, Founder of Freedom from Diabetes explained how the order of food when we eat can help in combating diabetes symptoms.
Eat proteins and vegetables before carbohydrates:
Eating proteins and vegetables before carbohydrates can significantly help in controlling blood sugar levels. Studies indicate that consuming protein and vegetables first, before carbohydrates, slows down digestion, which delays the release of glucose into the bloodstream. This approach can reduce the sharp spikes in blood sugar that typically occur after consuming a carbohydrate-heavy meal, thereby aiding in better diabetes management.
How the Order of Eating Can Aid in Diabetes Management
The sequence in which you eat your food can have a significant impact on blood sugar control and overall health, especially for individuals managing diabetes. Here’s how eating in a specific order can help:
1. Improved Glucose Control
Eating protein and fiber-rich foods before carbohydrates can slow down digestion, leading to a more gradual release of glucose into the bloodstream. This slower digestion reduces the risk of blood sugar spikes, which is crucial for managing diabetes effectively. By prioritizing these foods, you help stabilize your blood sugar levels and improve overall glucose management.
2. Increased Feelings of Fullness
Starting your meal with protein and fiber helps you feel fuller for longer, reducing the likelihood of overeating or reaching for unhealthy snacks later. This can be particularly beneficial for weight management, which is an important aspect of diabetes care. Feeling satisfied after meals also makes it easier to stick to a healthy eating plan.
3. Better Nutrient Balance
By eating protein and vegetables first, you ensure that you’re getting a balanced intake of essential nutrients, such as vitamins, minerals, and antioxidants. These nutrients are vital for overall health and can help mitigate some of the complications associated with diabetes. A well-rounded diet supports better energy levels, immune function, and overall well-being.
Adopting this straightforward yet effective eating strategy can play a vital role in proactively managing diabetes and enhancing overall health. Remember, it’s not just about what you eat but also the order in which you eat it. By focusing on protein and fiber first, you can improve glucose control, increase satiety, and ensure a better nutrient balance, all of which contribute to a healthier lifestyle and more effective diabetes management.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
