Guided reading
When it comes to nutrition and health, the first thing that comes to mind is “what to eat” and “how much to eat”. But when eating, should you eat the staple food or the meat first, and the meat or the vegetables first? How does a different eating order affect the body? Which order to eat is healthier? Let’s find out together!
meal order
What effect will it have on the body?
The order in which we eat can have a big impact on our postprandial blood sugar levels.
A study by Weill Cornell Medicine in the United States found that people with diabetes should save staple foods such as rice and noodles for the last to eat, which is more conducive to controlling blood sugar.
The researchers selected 16 people with type 2 diabetes and ate the same meal, including bread, potatoes, pasta, chicken, and salad, at different times, but in a different order for each type of food. It was found that people who left staple foods such as bread, potatoes, and pasta for the last to eat had the best postprandial blood sugar.
If the main food was eaten last, postprandial blood sugar levels were about 50% lower than when the main food was eaten first, and 40% lower than when all foods were mixed together. Following this meal order, the participants needed 25 percent less insulin to control their blood sugar.
Clinical studies in my country have also found similar results. Eating vegetables first, then eating protein and fatty foods, and finally eating carbohydrates, can better maintain postprandial blood sugar.
For ordinary people, eating vegetables first increases satiety, helps reduce calorie intake, and helps to control weight, prevent obesity and cardiovascular disease.
Especially suitable for two types of people
“Eat the vegetarian food first, then the meat dish, and finally the staple food”
People with diabetes and hyperglycemia
The order of eating is very important for people with diabetes and high blood sugar. It is recommended to drink some soup before meals, then eat vegetables, fish and meat dishes, and finally eat the staple food. Use “adjust meal order” to achieve postprandial blood sugar control.
people who want to control their weight
Whether you’re trying to lose weight or trying to keep yourself from gaining weight, this is the way to go.
Usually, high-fiber foods are preferred for meals, such as vegetables, fungi, fruits, coarse grains, etc., which can make people feel fuller better, and then eat meat, fish and shrimp, which helps to reduce total energy intake.
However, it is important to remind everyone that not everyone should have a fixed eating order. Different people should adjust their eating habits according to their own needs.
Healthy “enjoy thinness”
It’s important to do these 4 things right
The key to losing weight is to control your energy balance.
For the vast majority of people, the most basic thing is to keep your mouth shut and spread your legs – don’t eat too much, exercise more when you have time. It is recommended that you pay attention to:
1) Eat in moderation, don’t overeat
Avoid consuming too much energy at the source. If you want to maintain a healthy weight, you usually don’t eat too much, eat less appropriately, and you can’t continue to just eat big fish and big meat.
2) Diverse food, pay attention to dietary balance
Keep food varied and balanced. To prepare a lot of ingredients, try to have a rich variety of foods such as vegetables, fruits, staple foods and meat.
3) Mainly light, avoid heavy taste
Usually eating too greasy, too sweet, too high in calories, easy to gain weight; too salty, good taste, easy to eat more, so try to eat light, stir-fry, fry, dry pan, etc. with more oil and more salt Don’t eat it all at dinner.
4) Moderate exercise
Insist on exercising to consume excess energy and prevent them from being converted into fat and stored in the body.
It is recommended that you get up and move around every half hour.
It is best to stick to daily physical activity, at least 5 days a week of moderate-intensity physical activity for a total of 150 minutes or more.
For example, you can do some light physical activity, such as walking, one hour after lunch; reduce sedentary time during work and study, and get up and move every hour.
About the order of meals
What are your preferences?