‘Food sequencing’ really can help your glucose levels. Here’s what science says about eating salad before carbs (2024)

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‘Food sequencing’ really can help your glucose levels. Here’s what science says about eating salad before carbs? ›

Researchers measured participants' blood sugar levels right before they ate, and every 30 minutes for three hours after each meal. They found that when the participants ate the chicken and salad before the bread, their blood sugar spikes following the meal were about 46 percent lower than when they ate the bread first.

By eating salads first, before proteins, and finishing the meal with starchy carbohydrates, she says blood glucose spikes will be flattened, which is better for you. Scientifically speaking, does this make sense? It turns out, yes, partially.

Leafy greens are high in fiber and nutrients such as magnesium and vitamin A. These nutrients can help lower blood sugar.

It is important to “eat vegetables first and carbohydrate last” to ameliorate postprandial blood glucose and insulin even in fast eating, as supported by our previous study showing that eating fast with a mixed eating with vegetable, protein, and carbohydrate elevated postprandial blood glucose compared with slow ...

It's a popular internet health hack: Eat foods in the “right” order — vegetables first, proteins and fats second, carbohydrates last — and you'll significantly reduce your resulting spike in blood sugar, which can therefore reduce cravings, fatigue and health risks like Type 2 diabetes, proponents say.

Eating more veggies has many health benefits for people with diabetes, and there is no better way to eat more veggies than with a clean green salad! Salads can be a great side dish or starter to a meal, but with the right components they can also take center stage and be a diabetes-friendly meal on their own.

You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.

Low GI foods, like complex carbs, won't raise your blood sugar very quickly. Examples of these include oatmeal, pasta, sweet potatoes, fruits, and carrots.

It's true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. But remember, all carbs aren't a problem.

Does food sequencing work? ›

The Link Between Blood Sugar Control and Food Sequencing

By eating fat and protein before carbohydrates, as is recommended by most people practicing food sequencing, you may experience a greater feeling of satiety. This can help you feel full for a longer period of time, prevent overeating, and help curb cravings.

The Rule of 15 safeguards a person against a blood sugar spike, by regulating the amount of carbs consumed (15 grams) and the amount of time to wait (15 minutes) before rechecking blood sugar and eating another 15g of carbs if necessary.

The main idea is this: consuming proteins, fats, and fiber first in a meal and then moving onto carbohydrates can aid in glucose elevation. This is especially important for those who are looking to manage their type 2 diabetes, have hypoglycemia, or hypotension.

The bottom line: Lemon and cucumber water is better than certain drink options (e.g. sugary ones), and it can help you stay hydrated. However, don't reach for lemon and cucumber-infused water with the expectation that it will single-handedly reduce your blood sugars and diabetes symptoms.

Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.

On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar. However, the differences between the vinegar and control groups reduced after this time frame.

Eat a meal low in carbohydrates before this test. Example of foods to eat for breakfast would be eggs, cheese, bacon and or sausage. Avoid breads, cereals and fruit juices. Example of foods for lunch would be lettuce/salad with any kind of meat.

Having a side salad ahead of a meal can prevent blood sugar spikes, improve digestion, and reduce bloating. Consuming raw vegetables high in water content ahead of a denser meal can help lubricate your digestive tract, making it easier for the food that follows to move easier through the body.

Recommended Blood Sugar Targets

General guidelines are: Before meals, your blood sugar should be: From 90 to 130 mg/dL (5.0 to 7.2 mmol/L) for adults. From 90 to 130 mg/dL (5.0 to 7.2 mmol/L) for children, 13 to 19 years old.