Biochemist and author Glucose revolution Jesse Inchauspe says changing your diet can change your life.
The founder of the “God of Glucose Movement” says that among his suggestions in the mainstream media and on Instagram, eating food in a certain order is the key.
Before eating protein, eat salads first and finish your meal with starchy carbohydrates, which will lower your blood glucose, which is better for you.
Does it make sense scientifically? It turns out, yes, in part.
What is a rise in glucose?
30-60 minutes after eating carbohydrates, your blood glucose rises. Much determines how high the peak is and how long it lasts. These include what you eat with or without carbohydrates, how much fiber is in carbohydrates, and your body’s ability to secrete and use the hormone insulin.
For people with a specific medical condition, different glucose levels are very important. These conditions include:
reactive hypoglycemia (a special type of recurrent sugar)
postprandial hypotension (decrease in blood pressure after a meal) or
if you have had bariatric surgery.
This is because high and prolonged elevations in glucose have a lasting and detrimental effect on many hormones and proteins, including those that cause inflammation. Inflammation is associated with a number of conditions, including diabetes and heart disease.
Different dishes, different bottles
Does eating different types of foods before carbohydrates affect the rise in glucose? Yes, it is. This is not new evidence.
Researchers have long known that fiber-rich foods, such as salads, slow down gastric emptying. Thus, fiber-rich foods slow down the delivery of glucose and other nutrients to the small intestine for absorption into the bloodstream.
Proteins and fats also slow down gastric emptying. An additional benefit of the protein is that it stimulates a hormone called glucagon-like peptide 1 (or GLP1).
When the protein in your food touches the cells in your intestines, this hormone is released, slowing down the emptying of the stomach. The hormone also affects the pancreas, which helps release the hormone insulin, which wipes off the glucose in your blood.
In fact, drugs that mimic how GLP1 works (known as GLP1 receptor agonists) are a new and very effective class of drugs for people with type 2 diabetes. They are making real changes to improve blood sugar control.
What about eating regularly?
Many scientific studies on whether eating certain foods affect glucose uptake involve “preloading” fiber, fat, or protein before meals. Usually, the preload is liquid and is given 30 minutes before the carbohydrate.
In one study, drinking mashed potatoes 30 minutes before a meal slowed gastric emptying. Two options that reduce glucose uptake are better than drinking water before meals.
This evidence suggests that eating protein before carbohydrates can lead to a sharp drop in glucose, but the evidence for eating other food groups separately and consistently during a moderate diet is not very strong.
Inchauspé says that fibers, fats and proteins do not mix in the stomach – they mix. However, nutrients do not leave the stomach until they are broken down into smaller particles.
The steak takes longer to break down into smaller pieces. Given that liquids are released faster than solids and that people finish dinner in about 15 minutes, is there any real evidence that eating a certain sequence of foods is more beneficial than eating the foods you want? and everyone got on the plate?
Yes, but it is not very strong.
A small study tested five different diets in 16 people without diabetes. Participants had to eat within 15 minutes.
There was no general difference in the sharp rise in glucose compared to other chains before eating vegetables from meat to rice.
What is home delivery?
If you have diabetes or several other medical conditions, it is especially important to see your blood glucose rise. If so, your doctor or dietitian will suggest how to change your diet or diet to prevent a rise in glucose. Ordering food can be part of this advice.
For the rest of us, don’t try to eat in a certain order. But consider slowing down your stomach, eliminating sugary drinks, and adding fiber, protein, or fat to your carbohydrates to help control your glucose levels.
Leonie Heilbronn, Professor and Group Leader, Obesity and Metabolism, University of Adelaide.
This article was republished in The Conversation magazine under a Creative Commons license. Read the original article.