My kids (and a few of my friends) all get a kick of how I eat. (That means they are derisive!)
I first eat the vegetables on my plate. (And, if they are mixed vegetables, I segregate each and eat them separately.). Then, I go for the rice, and then finally, I devour the main portion of the meal.
They find that highly bizarre.
But…it seems that science is on my side.
It seems that if we eat fiber-rich veggies first and then go after the protein, with carbohydrates last (which includes the munching of any bread) we get significant health benefits. Our blood sugar levels are improved, the digestive process is attenuated, and the hormones that notify us we are satiated are activated.
By eating our veggies first, we secrete higher levels of GLP-1 (that’s the pathway we discussed last week that Ozempic and Wegovy activate). It also limits significant elevations in our blood sugar levels.
These results have also been found among Japanese citizens with Type II diabetes, where their blood sugar is better controlled. Daisuke Yabe did a literature review and found similar results.
In a small study (16 subjects) effected in Singapore Drs. Lijuan Sun, Hui Jen Goh, Priya Govindharajulu, Melvin Khee-Shing Leow, and Christiani Jeyakumar Henry, based upon the Asian diet (chicken as the primary protein source) , yielded similar results.
There is a general consensus as to the order of foods we eat to garner these benefits.
First- eat nuts, such as almonds (laden with fiber and healthy fats). This is a good routine for breakfast meals (before one’s bagel or muffin).
For other meals, a salad with olive oil is a good precursor. (I generally serve salads before the main course).
For the main plate, one should eat the vegetable and protein portions of the meal first. One should also limit high glycemic foods in the diet. (This means don’t have French Fries with every meal.) Similarly, “naked” carbs should be avoided (toast with jam, plates of crackers, sugary breakfast cereals).
An easy way to maintain our health!
As a child, I liked to separate my veggies out and eat food, in general, in a certain order. I wonder how many other children instinctively eat their food in a certain order and then get called out for being “picky eaters”. Now, science is on their side. (Me? I stopped doing that years and years ago.)
I have been consistent for decades, Alana!
WOW this is so interesting! Not knowing this method of eating, I do this! I also eat my veggies first but I don’t eat that much meat. I do however love fish so I usually eat my salmon and rice together because the marinade I use on my salmon also flavors the rice. I’m glad I’ve been eating the right way without knowing!
Me, too! Love that your instincts gave you the best system, Martha!