Are you tired of constantly battling cravings, inflammation, and weight gain? The Secret to Lowering Glucose Spikes lies in the order you eat your food.
Do you struggle with blood sugar spikes and crashes, and find yourself reaching for sugary snacks to get through the day? If so, there is good news! The solution to your problems may be as simple as changing the order in which you eat your food. By following a few easy steps, you can lower your glucose spikes, feel fuller for longer, and reap countless health benefits. Read on to find out how!
Fiber First this is the key to keeping glucose spikes down.
The first step to lowering glucose spikes is to eat your fiber first. Fiber is incredibly important for maintaining gut health, keeping you regular, and preventing constipation. But did you know that it can also help lower blood sugar levels?
When you eat fiber-rich foods, such as leafy greens, broccoli, and berries, your body takes longer to digest them. This slows down the release of glucose into the bloodstream, preventing a spike in blood sugar levels.
Furthermore, fiber also creates a mesh that lines your upper intestines, which stays there for a few hours. This mesh not only slows down digestion, but it also helps to absorb toxins and reduce inflammation.
Protein and Fats Second this will give you fuel and satiate you.
After you have filled up on fiber, it’s time to move on to the second step: protein and fats. These macronutrients are essential for building and repairing tissues, keeping you full and satisfied, and supporting good mental health.
By eating protein and fats after fiber, you are fueling your body with the nutrients it needs to function optimally. Good sources of protein include eggs, chicken, fish, and tofu. Healthy fats can be found in foods such as nuts, seeds, avocado, and olive oil.
Here are a few more articles to help you eat a healthy balanced diet
- WHY YOU NEED TO HEALTHY FATS TO LIVE A LONG AND HEALTHY LIFE
- EAT HEALTHY FATS
- IDEAL BREAKFAST TO PREVENT GLUCOSE SPIKE
Starch and Sugar Last
The final step in this eating strategy is to eat your starch and sugar last. These foods should be consumed in moderation as they can cause blood sugar spikes and contribute to weight gain.
However, by eating them after fiber and protein, you are less likely to overindulge. This is because fiber and protein are more filling and satisfying, which helps to reduce cravings for unhealthy foods.
Some examples of healthy starches include sweet potato, quinoa, and brown rice. As for sugar, try to limit your intake to natural sources such as fruit, and avoid added sugars as much as possible.
Benefits of Eating your Meal in This Order
By following this specific order of eating, you will experience numerous health benefits.
Firstly, your glucose spikes will be lower, meaning that you will not experience sudden energy crashes or sugar cravings.
Secondly, you will feel fuller for longer as the fiber, protein, and fats will all work together to keep you satiated. This will help you to eat less overall and reduce your caloric intake.
Thirdly, following this order of eating can help reduce inflammation in the body. This is because fiber is known to reduce inflammation in the gut, and healthy fats are anti-inflammatory.
Finally, this eating strategy is an excellent way to support weight loss or management as it promotes healthy eating habits and reduces overindulging in unhealthy foods.
By starting with fiber, moving on to protein and fats, and finishing with starch and sugar, you can lower your glucose spikes, reduce cravings, and promote overall health and wellbeing. This is a simple and effective way to support healthy eating habits and improve your relationship with food. Give it a try and see how it works for you!
