Always eat carbohydrates last

It all depends on the order - always eat carbohydrates last!

The order in which we consume food may be just as important as the food itself. While many diets focus on the What they often overlook the How and When. In this article, we'll explore why it can be beneficial to eat fibre first, protein and fat second and carbohydrates last. Not only can this method stabilise your blood sugar levels, but it can also improve digestion and help you stay fuller for longer.

The influence of food intake on blood glucose levels

Before we dive into the specific benefits of food sequencing, it's important to understand how different foods affect the Influence blood sugar levels. Carbohydrates, especially simple carbohydrates, are quickly converted into sugar, which leads to a rapid rise in blood sugar. Proteins and fats have a lesser effect and slow down digestion, resulting in a slower and smoother rise. Fibre, on the other hand, slows down the absorption of sugar, which helps to avoid spikes in blood sugar levels.

Why fibre first?

Fibre is crucial for digestive health and the regulation of blood sugar levels. By starting your meals with high-fibre foods, you lay a solid foundation that slows the absorption of glucose into your bloodstream. This can be particularly beneficial for people with diabetes or those who want to control their blood sugar.

Benefits of starting with fibre:

• Improved saturationFibre fills the stomach and signals to your brain that you are full, which can prevent overeating.
• Slower sugar absorptionThis helps to keep blood sugar levels stable, which in turn prevents energy dips and improves insulin sensitivity.

Then the proteins and fats

Proteins and fats also play an important role in the way our body processes and utilises energy. By taking proteins and fats after fibre, you can further slow down the digestion process, resulting in an even smoother release of glucose. Proteins are also essential for building and repairing tissue, while fats support vital functions in the body, including the absorption of fat-soluble vitamins.

Benefits of eating proteins and fats before carbohydrates:

• Longer saturationProteins and fats keep you full for longer, which helps to control your appetite between meals.
• More stable energyThe slower digestion of fats and proteins ensures a more consistent energy supply without the highs and lows that often accompany high carbohydrate consumption.

Finally, the carbohydrates

If you save carbohydrates until the end of the meal, you will already have a 'base' of fibre, protein and fat in your digestive system which will help to soften the overall impact on your blood sugar. This can be particularly helpful in avoiding postprandial (after meal) blood sugar spikes that can lead to fatigue and cravings.

Advantages of delayed carbohydrate intake:

• Lower glycaemic effectThe prior intake of fibre, proteins and fats reduces the rate at which glucose is absorbed, which lowers the glycaemic index of carbohydrates.
• Better blood sugar controlThis can reduce the risk of type 2 diabetes and other metabolic diseases.

Practical tips for implementation

1. Start every meal with a salad or vegetablesThese are rich in fibre and help to prepare your digestive system for the nutrients that follow.
2. Incorporate a good source of protein into every mealWhether animal or vegetable, proteins are essential for a balanced diet.
3. Add healthy fatsAvocado, nuts, seeds or olive oil are excellent sources of healthy fats.
4. Finish the meal with carbohydratesWhether it's whole grains, starchy vegetables or even a small portion of sweets, eating carbohydrates last can help minimise their impact on your blood sugar levels.

Conclusion

The question "When should I eat carbohydrates?" is thus answered: last!

The order in which you eat your food can make a big difference in the way your body processes and utilises nutrients. By starting with fibre, followed by proteins and fats and finishing with carbohydrates, you can optimise your digestion, stabilise your blood sugar levels and improve your overall health. Try this method and see how it can positively influence your eating habits and well-being.

Book recommendation

"The glucose trick: put an end to cravings, bad skin and low moods - how to escape the rollercoaster of blood sugar levels"

I recently read "The Glucose Trick: How to stop cravings, bad skin and low moods - How to escape the blood sugar rollercoaster" by Jessie Inchauspé - my absolute insider tip on the subject of glucose. The author presents a clear, scientifically backed approach to tackling these problems through targeted dietary changes. I found the self-test included and the 10 surprising nutritional hacks that are easy to implement and really make a difference particularly helpful. For anyone looking to improve their health and gain more control over their body, this book is a valuable resource. I highly recommend it! Click here for the book (partner link)

References: Cover picture by freepik