Eat Carbs Last to Reduce After-Meal Blood Sugar Spikes?
Amazing but apparently true: Eating carbohydrates AFTER some protein, fat, or possibly fiber causes much lower after-meal blood sugar spikes than eating the carbs first.
Two small new studies from Cornell University in New York and the University of Pisa in Italy, respectively, showed the same thing. At Cornell, two groups of people with Type 2 diabetes ate the same meal: some bread, fruit juice, meat, and green salad. One group started with the bread and juice; the other with the meat and salad. A third group ate everything together as a sandwich.
At the beginning of the meal, and every 30 minutes thereafter for three hours, subjects had their glucose and insulin levels checked. The group that started with the bread had after-meal glucose spikes about 50% higher than the group that started with protein and vegetables. Those who ate everything together as a sandwich had about a 40% higher glucose spike than those who started with the protein and vegetables.
All three groups repeated the meals in different orders after a week and again a week later, said lead researcher Alpana Shukla, MD. In all groups, eating protein first led to much smaller glucose spikes, “comparable to what we see with diabetes medication.”
The Pisa study was longer-term and done “free-range,” not in a lab. Each group of people with Type 2 diabetes was given a meal plan and allowed to choose the specific foods they wanted, as long as the foods added up to the same number of calories. One group was told to eat their protein or fat food first, the other to eat their carbs first.
After four months, Continue reading