You may already know that eating certain foods can make your blood glucose levels rise faster than eating other foods. But did you know that the order you eat a meal can also influence how your body metabolizes the food?
Scientists from Cornell University recently reported on how the order a meal is eaten can directly affect blood sugar levels following the meal. Specifically, the study showed that consuming the carbohydrate portion of a meal last significantly reduced blood glucose levels after the meal.
The order you eat your meal matters
Let’s start with the basics of the study. Participants were fed identical meals, in three different orders, on three separate occasions:
- Carbohydrate first, followed 10 minutes later by protein and vegetables
- Protein and vegetables first, followed 10 minutes later by carbohydrate
- All components together, combined as a sandwich
All meals contained: ciabatta bread, butter, grilled chicken breast, lettuce, tomatoes, cucumber, salad dressing, and a glass of orange juice.
The researchers collected blood samples to measure the participants’ blood glucose levels as well as other hormonal and metabolic markers. The glycemic response of the subjects was as follows:
The above graph shows that both the sandwich and carb first meal quickly raised the blood glucose level of participants. By contrast, the carb last meal did not result in an initial blood glucose spike. These results demonstrate that the timing of consuming different meal components (carb, protein, vegetables) can have a significant impact on resulting blood glucose levels. In fact, the researchers found that the reduction in blood glucose increase was comparable to that of many hypoglycemic drugs. This is important because if you have type 2 diabetes, high blood glucose is a risk factor for many complications.
What if you don’t have type 2 diabetes or are not pre-diabetic? There is increasing scientific evidence that indicates that elevated blood glucose levels after meals contribute to the development of chronic disease, particularly atherosclerosis. (Note: Atherosclerosis is the build-up of plaque on arteries, which can lead to serious health problems such as heart attack or stroke).
Not concerned about diabetes or other chronic diseases? You should still be mindful about how what you eat affects your blood sugar levels. Spikes in blood glucose levels have also been linked to future hunger and subsequent caloric intake.
Conclusions
1. The order you eat your meal matters
You can eat the exact same foods, in three different orders, and your body will likely respond differently each time.
2. Skip the bread basket, or save it for the end of your meal
Consuming the carbohydrate portion of a meal last can significantly reduce the glycemic load of a meal. This change in meal ordering can be a practical strategy for managing blood glucose spikes, especially when dining out where you may have less control of the meal options.
Finally, if you want to be fuller longer, do not begin your meal with bread or another carbohydrate. Though this study didn’t evaluate hunger and subsequent caloric consumption, we have seen previously that foods that are high on the glycemic index will cause you to be hungrier sooner and eat more later. So it stands to reason that eating a meal that does not cause a quick blood sugar spike may help you stay fuller longer.