Eating order affects blood sugar levels

Research and medical experts suggest that the order in which food is consumed can significantly impact postprandial blood glucose levels. According to Japanese digestive surgeon Seiji Ishiguro, citing a study in ‘Diabetes Care’, consuming proteins and vegetables before carbohydrates can lead to a substantial reduction in blood sugar spikes.

Specifically, eating protein and fiber-rich vegetables first, followed by a 15-minute interval before consuming carbohydrates like white rice or bread, was associated with blood glucose levels approximately 73% lower than consuming carbohydrates first. This method also resulted in an approximately 48% reduction in insulin secretion. The mechanism involves fiber and protein creating a ‘protective layer’ in the stomach that slows the absorption of sugars.

Dr. Zenji Makita also emphasizes that eating vegetables first helps suppress rapid glucose rises due to the time required for digestion. Additionally, consuming moderate amounts of alcohol, such as wine or distilled spirits, during a meal may help prevent sharp glucose spikes compared to beer or sake, which are higher in carbohydrates. However, experts caution that these methods do not replace the importance of portion control and individual metabolic health, and those with diabetes should follow professional medical advice.