‘Food sequencing’ really can help your glucose levels.
Tweaking your diet can change your life. Eating your food in a particular order is the key. By eating salads first, before proteins, and finishing the meal with starchy carbohydrates, blood glucose spikes will be flattened, which is better. A glucose spike occurs in your bloodstream about 30-60 minutes after you eat carbohydrate. Many things determine how high and how long the peak lasts. These include what you ate with or before the carbohydrate, how much fiber is in the carbohydrate, and your body’s ability to secrete, and use, the hormone insulin. For people with certain medical conditions, any tactic to flatten the glucose peak is incredibly important.

Scientists have known for a long time that high-fiber foods, such as salads, slow gastric emptying (the rate at which food exits the stomach). So high-fiber foods slow the delivery of glucose and other nutrients to the small intestine for absorption into the blood.

Proteins and fats also slow gastric emptying. Protein has the extra advantage of stimulating a hormone called glucagon-like-peptide 1 (or GLP1). When protein from your food hits the cells in your intestines, this hormone is secreted, slowing gastric emptying even further. The hormone also affects the pancreas where it helps secretion of the hormone insulin that mops up 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 medication for people with type 2 diabetes. They’re making a real difference to improve their blood sugar control.

Source: https://indianexpress.com/article/lifestyle/health/food-sequencing-glucose-levels-carbohydrates-salads-7960375/
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