In my studies, I came across some information I would like to share with my readers today. I am hoping we will have some meaningful discussions at the end of the post and in the months to come. I am sharing the information and inviting you to give it a try and return to this website to give us your feedback and so continue and enrich the discussion.
This article will examine the idea that food sequencing could be a part of the answer to help us to take control of diabetes, using, of course, our diet, but more specifically, paying attention to the order in which we eat our foods. Interesting, right? Please continue to read.
Eat your Veggies First
The researchers are saying that the order in which we eat our food, could have an impact on our blood glucose. They discovered that when their participants ate a salad before they ate bread, drank orange juice, and ate grilled chicken breast, there was a significant reduction in their blood sugar. This salad contained tomatoes, lettuce steamed broccoli and low-fat Italian vinaigrette (Shukla, 2015).
Here is a supporting quotation about the results, they were “comparable to that observed with pharmacological agents.” I am sure you will agree with me that this is worth further investigation and experiments on our part. This is easy for us to do at home and check our readings to see if this will help us to control our blood glucose.
Bread, Orange Juice, and Chicken Next
When the food was eaten in the reverse order (bread, orange juice, grilled chicken breast, then the salad) there was a spike in the blood glucose of the subjects. We could, of course, have some discussion here. Let me add that the bread was white. The chicken breast was served skinless and grilled.
Note, that when the salad was served first, there was a reported reduction in the blood glucose, which can be contrasted with a rise in the blood glucose when the salad was eaten last. Interesting indeed.
Here is why I am presenting this research to my readers and encouraging you to give it a try. Either it is so for you or it is not so. As stated before, this is easy for us to do at home. Testing our blood sugar before we run our experiment and then testing 30, 60 and 120 minutes interval after. We would do this when we eat vegetables first and another time when we eat the vegetables after.
Just imagine that you do this simple test and discovered that controlling your blood glucose simply means to eat your vegetables first? I am excited! Tomorrow I will do my experiment.
My Journey with Vegetables
I love to start my day eating steamed callaloo or cabbage and whole grain bread, and sometimes, it is just the best bread I can find in the supermarket that I purchase. I noticed lower readings compared to the mornings when I omitted vegetables from my breakfast menu. Even if I have a burger meat with my vegetable in the mornings, my readings are better than when I just have the meat and fruits.
Let me add here that it is easy and safer to make your burger meat at home using ground beef and a little whole wheat flour and some seasoning. It can also be boiled instead of fried, for a juicy, tender meat (a friend shared this with me. Juicy and delicious). The point I made before we went off a bit is that even with burger meat, once I eat some vegetables in the mornings, my blood glucose reading is better than when I omit my vegetables.
I know this is slightly different, but it makes me want to give it a try to see if it could make sense in my situation. I must add that when you have diabetes for an extended time and you practice to eat smaller portions, but eat more often, your stomach adjusts and you feel full quicker than before. At least this is my experience.
I also noticed that whenever I eat my vegetables first, I either feel full or almost full, so I eat less. The same is true when I have a cup of soup before my meal. I would also notice, that having a cup of homemade soup before my meal, left my blood sugar with a tiny spike. Please click on this link to see the recipe for a soup I like to make.
I have a few concerns about this test. Let us look at each point:
- The sample used was only 11 persons. I would love to see some other research done with more persons. A smaller sample narrows the range of data that is possible and could skew the results.
- The average age of the participants was 54. I would like to see a research with a wider variety of age groups. I can’t be certain that the results for younger persons could be different.
- A white bread was used in the study. Since we encourage diabetics to avoid white bread, then why use it in this kind of study? I would have preferred to see the researchers use a bread recommended for diabetics.
- When I saw that orange juice was given, I also had an issue here as well. We encourage diabetics to avoid juice, even those that are 100% fruit juice, so why did they not give the participants some whole fruits. I wondered why not two oranges?
I would like to hear from you. What are your concerns? Have you tried vegetables before your meal? Did you feel full and so ate less? Could this be the reason for a reduction in the blood glucose, if people ate less?
Based on the research, it is possible that we could eat our vegetables first and see a significant reduction in our blood glucose. Eleven persons participated and they saw an increase in their blood glucose when they ate the bread first followed by the orange juice, grilled chicken breast and then the vegetables. This same group, one week after, saw a huge reduction in their blood glucose when they changed the order in which they ate. The vegetables were eaten first.
More research is needed, but this is a simple research to do at home and the findings could have a tremendous impact in the diabetic world.
Join the discussion below in the box provided. If you decide to try eating your vegetables first, then do your blood glucose readings and share your results so that as a team we can control and possibly eliminate diabetes.
- Shukla, Alpana P., Radu G. Iliescu, Catherine E. Thomas, and Louis J. Aronne. “Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels | Diabetes Care.” Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels | Diabetes Care. American Diabetes Association, July 2015. Web. 04 Sept. 2016.
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