How To Eat Each Dish Sequentially For Good Health

Start meals with green vegetables and protein, end with starches - sugars will keep you fuller longer than the reverse order, especially for people with diabetes, overweight, obesity. The diets that eliminate carbohydrates - sugar or carbohydrates ... are all to help us lose weight or have a good health

. However, scientists say the order of the foods we eat is the key, not limiting or eliminating any food groups.
Start meals with green vegetables and protein and end up with carbohydrates - sugars will keep us fuller longer than the reverse. This is because protein converts into sugar into the bloodstream more slowly than carbohydrates, preventing the sugar from being absorbed quickly and then causing hunger
The order in which we eat is the key to controlling blood sugar.




These findings have special implications for diabetics, who have to keep tight blood sugar levels under control, doctors say.
"Overweight and obese people with type 2 diabetes may feel better after a meal if they start with green vegetables, protein and eventually starches - sugars," the report states.
In Diabetes Care, the scientists said: "After eating broccoli and chicken, then bread and juice will help sugar enter the blood 2 hours slower than the reverse order".
Dr. Louis Aronne, lead researcher, Weill Cornell School of Medicine (New York, USA), said: “When we see this result, we really understand that this is beneficial to human health. It also indicates that the foods we really like won't need to be "ignored" if we sneak them into the meal properly. "
Previous research showed that taking whey protein before a meal was also associated with lower blood sugar after a meal But so far, we still know very little about the effects of food and the order in which we digest it affects blood sugar during the meal.




People with diabetes are advised to avoid foods with a high GI - a measure of how quickly the blood is converted to glucose.
To reach the above conclusion, the researchers selected 11 people with type 2 diabetes who were overweight or obese. All are taking metformin to control their blood sugar.
The volunteers ate nothing for 12 hours all night before eating a 628 calorie meal of protein, starch - sugar and fat.
A week later, they ate the starch - sugar (ciabatta bread and orange juice) first before eating the chicken, a little salad and sauteed broccoli.
After 1 week of maintaining the above foods, they will eat in a new order: salad and cauliflower first, then chicken and finally starch - sugar.
The researchers also took blood samples 30, 60, and 120 minutes before meals and after meals.
When volunteers ate the first vegetables and protein, their blood sugar was about 29% lower for the first 30 minutes after eating compared to when they ate the first starch.



At 60 and 120 minutes after eating, blood sugar was also 37% and 17% lower than when they ate the starch-sugar first.
Nhan Ha
According to the.

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