Order of salad consumption: a matter of preference
In the realm of dietary advice, a new concept is emerging with promising potential for managing blood sugar levels and potentially reducing risks of cardiovascular diseases and diabetes. Known as nutrient sequencing, the practice involves consuming carbohydrates last in a meal.
Some studies suggest that eating protein and fiber before carbohydrates can slow gastric emptying and improve postprandial (after meal) blood sugar levels. For instance, starting a meal with vegetables, followed by protein, and ending with carbohydrates has been linked to increased levels of GLP-1, a hormone that promotes satiety and helps regulate blood sugar[1].
Patients with prediabetes who were counseled to eat carbohydrates last showed increased vegetable and protein intake, which may aid in blood sugar management and weight loss[1]. The strategy, when combined with a nutrient-rich diet and regular physical activity, could be a beneficial addition to dietary strategies.
However, it's important to note that robust clinical evidence proving that nutrient sequencing directly reduces risks of cardiovascular disease and diabetes remains limited[1][2]. While randomized controlled trials (RCTs) are essential to confirm causality and scientific validity of dietary interventions, few large-scale RCTs have yet been conducted specifically on nutrient sequencing or carbohydrate-last eating patterns[2].
The field of nutrigenomics and personalized nutrition research also highlights how genetic factors interact with diet to affect health, suggesting that dietary effects may vary between individuals[2][3]. However, this field is still developing and hasn't conclusively validated nutrient sequencing as a broad clinical recommendation.
If you're considering adopting this approach, it would be prudent to do so alongside other evidence-based dietary and lifestyle modifications and with guidance from healthcare professionals.
Other dietary tips to consider include drinking a glass of water before a meal to fill the stomach and reduce appetite, but the effectiveness of this varies among individuals. Conversely, drinking tea or coffee before and during meals can negatively impact the absorption of plant-based iron due to the presence of polyphenols that inhibit its absorption and utilization[4].
From a nutritional perspective, it's beneficial to consume raw vegetables before carbohydrate-rich dishes, as they can help slow down stomach emptying and lower blood sugar spikes. Slower eating and longer chewing can also help establish a feeling of fullness faster and cause blood sugar to rise more slowly.
Over time, blood sugar spikes can increase the risk of cardiovascular diseases, diabetes, and accelerate aging processes. Consuming salad as a starter can help curb hunger and reduce the appetite for calorie-rich foods like pasta or pizza.
In conclusion, while the evidence for nutrient sequencing is promising, it is not yet firmly established by high-level scientific evidence as a proven method to reduce cardiovascular or diabetes risk[2][3]. However, as research continues to develop, this dietary strategy may prove to be a valuable tool in managing blood sugar levels and promoting overall health.
References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7521033/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415432/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136986/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5889790/
Science indicates that nutrient sequencing, a strategy involving consuming protein and fiber before carbohydrates, may improve health-and-wellness by optimizing post-meal blood sugar levels, potentially reducing risks of cardiovascular diseases and diabetes. In the realm of fitness-and-exercise and nutrition, including vegetables before carbohydrate-rich dishes and practicing slower eating can also aid in blood sugar management.
