Eating foods in this order can help with weight loss and blood sugar, experts say

The order in which you eat foods while eating can affect your health, according to some nutrition experts.

The concept-known as “diet sequence”-provides first to eat fiber-rich, non-protein-rich vegetables, and then fat before eating carbohydrates on your plate.

This tidy diet can help prevent blood sugar spikes, increase the feelings of fullness and help with weight loss, according to nutrition experts who spoke to Fox News Digital.

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“Starting with vegetables, proteins and healthy fats before eating starch or sugar foods-can help with dull glucose spikes after flour,” said Caroline Susie, a registered dietologist with a seat in Dallas, Texas, in front of Fox News Digital.

“This effect is especially useful for people with insulin resistance, prediabetes or type 2 diabetes,” says Susie, who is also a spokesman for the Academy of Nutrition and Dietetics.

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However, the expert noted that people with diabetes should receive personalized guidance from a medical expert.

Increased blood sugar levels (known as hyperglycemia) after eating can increase the risk of the individual by type 2 diabetes, according to a UCLA report. Control of blood sugar levels can help benefit diabetes and obesity.

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Previous studies published in the Journal Nutrients have found that patients who follow the method of sequencing the nutrition-eating of vegetables before refined carbohydrates-tell a significant improvement in glycemic control and blood sugar after a five-year period, until a group that does not follow the approach shows improvement.

“What causes sugar spikes is eating too many carbohydrates,” told Fox News Digital Sandra J. Arevalo, based in New York, registered dietic and spokesman for the Academy of Dining and Dietetics.

“Eating them makes it worse even more,” she warned. “When we eat them with proteins and fiber, we suggest their effect by slowing down their absorption.”

In addition to lowering blood sugar levels, the eating sequence can also help with weight loss.

Studies have shown that eating protein before refined carbohydrates promotes the secretion of the hormone glucagon-like peptide-1 (GLP-1) from the intestine, which slows down the emptying of the stomach and suppresses appetite.

“When you first eat other foods-high-rich foods-and then drink water, food fiber helps you feel satisfied, thus reducing your appetite,” Arevalo told Fox News Digital.

“And let’s not forget that fiber also helps to reduce the absorption of sugar in the blood, helping to reduce your sugar levels.”

Complex carbohydrates – like most vegetables, beans and legumes – are rich in fiber and slowly absorb, which causes a gradual increase in blood sugar levels, according to the UCLA report.

Refined carbohydrates -such as sugar, white rice and white flour -have higher glycemic levels that are easier to break and contribute to faster blood sugar spines.

As nutrition experts have pointed out, eating fiber before refined carbohydrates can help slow the absorption of carbohydrates, which helps blood sugar levels remain more low during digestion.

In order to help a healthier choice of food and monitor blood sugar levels after a meal, experts recommend using a food assessment system called a glycemic index.

This assessment scale determines how quickly certain foods can lead to an increase and fall in blood sugars, according to the UCLA report.

For those interested in trying a diet sequence, Susie has exposed the following steps.

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1. Start with eating non -sterical vegetables as the fibers slow down digestion.

2. Eat proteins and healthy fats. This will encourage feelings of completeness and slow absorption of glucose.

3. Eat with carbohydrates, as this can lead to “lower glucose excursions,” Susie said.

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Everyone responds differently to different dining plans, Avello noted.

Both nutritionists have emphasized the importance of working with a licensed registered nutritionist who can help plan a balanced diet and monitoring of blood sugar levels.

Original article source: Eating foods in this order can help with weight loss and blood sugar, experts say