Managing blood sugar is essential for long term health, especially as repeated spikes can increase the risk of Type 2 Diabetes and insulin resistance. While many people focus on changing what they eat, a medical expert suggests that how you eat may be just as important.
Dr Alessia Roehnelt, an endocrinologist based in New Jersey, highlighted that the sequence in which foods are consumed during a meal can significantly influence how the body processes glucose. According to her, there is no need for a complete diet overhaul. A small adjustment in eating order can make a noticeable difference.
A common habit among many individuals is starting meals with carbohydrate rich foods such as bread or rice. However, this approach can lead to rapid increases in blood sugar levels. Carbohydrates are quickly broken down into glucose, which enters the bloodstream rapidly and causes spikes.
Instead, Dr Roehnelt recommends beginning meals with vegetables followed by protein and healthy fats before eating carbohydrates. This simple shift changes how the body absorbs glucose and helps stabilise blood sugar levels.
The science behind this method is linked to digestion. Foods like vegetables and proteins slow down gastric emptying, meaning that glucose is released into the bloodstream more gradually. As a result, the body requires less insulin to manage blood sugar levels during the meal.
Lower insulin release is beneficial because insulin is also associated with fat storage. Reducing large insulin spikes can therefore support better weight management and overall metabolic health without reducing calorie intake.
This approach shows that improving eating habits does not always require eliminating favourite foods or following restrictive diets. Small behavioural changes such as adjusting meal order can have a meaningful impact on long term health.
However, it is important to note that such advice is based on general physiological principles and individual results may vary. People with specific health conditions should always consult a qualified healthcare professional before making changes to their diet or lifestyle.
