Eat Protein First to Lower Post-Meal Blood Glucose
Here’s a trick to lower post-meal blood glucose levels: Eat the protein and veggies first, and save the carbs for last. Researchers studied 16 people with type 2 diabetes who were between 35 and 65 years old and who were taking only metformin. On three different days, participants ate the same meal in random order: carbs (bread and orange juice) first, followed 10 minutes later by protein (grilled skinless chicken breast) and vegetables (lettuce, tomatoes, and cucumber with Italian vinaigrette); the reverse; or carb, protein, and veggies combined into a single meal, with half eaten first and the second half eaten 10 minutes later. Blood glucose levels for the three hours following a meal were about 50 percent lower when carbs were eaten last versus first and about 40 percent lower than when all foods were eaten together. The protein and vegetable fiber may be slowing down carbohydrate absorption, so glucose spikes are minimized.
Source: BMJ Open Diabetes Research & Care, published online Sept. 14, 2017