Eat Your Protein First

Yeah, I know the chart gets a bit technical (its just there to provide proof if your a boffin). But the conclusion gives the guts of the study that just by eating your protein first you can lower your blood sugar levels.

"Glycemic load (GL) measures how much carbohydrates in a food affect your blood sugar level. (Carbohydrates is the food group that impacts blood sugar the most; protein and fat don't as much.) Factors such as fiber content, serving size, and even shape come into play when the body is breaking down food into sugar molecules. The more challenging a food is to break down, the slower it digests and the more stable your blood sugar will be. Foods made with refined carbs, such as white pasta, are digested quickly and have a higher GL that causes blood sugar to rise rapidly, but foods made with complex carbs, such as whole-wheat pasta, have a lower GL that has a much smaller affect on blood sugar."  So now we can add that even the order in which we eat our food effects our blood sugar levels.


This study just reinforces what our surgeons say - eat your protein first. It will fill you up longer and prevent those sudden hunger cravings when high sugar levels start to crash.


cheers Nini

I don't understand all the sections, but the blood glucose results are amazing!
Thanks Nini for this info!

Here's an article discussing the benefits of eating protein first not just for Sleevers but for everyone. 
From Dr Yonnie Freidhoffs Blog.
http://www.weightymatters.ca/

THURSDAY, JUNE 25, 2015

Eat Your Veggies and Proteins Before You Eat Your Carbs

Was Pink Floyd onto something?

Very cool, very small, very preliminary study.

Those qualifiers out of the way, the study, published in this month's Diabetes Care, looked at the impact of order of food ingestion on post-meal glucose levels, in 11 adults with type 2 diabetes who were taking metformin. The subjects, after a 12 hour fast, were offered two meals spaced one week apart. The meals included carbs - ciabatta bread and orange juice, protein - skinless grilled chicken breast, and vegetables - lettuce and tomato salad with low-fat Italian vinaigrette and steamed broccoli with butter. What differed was when they ate the carbs. One week it was first, the next, last. Post-meal glucose levels were measured at 30, 60 and 120 minutes.

Though the study definitely left me scratching my head as to why the diabetic patients were given juice with their meals at all, results wise, when protein and veggies were consumed before a meal's carbs, post meal glucose and insulin levels were markedly lower!

And though indeed this is a very small study, given the incredible ease of the intervention, and with no obvious downside or hardship attached, it may well be worth considering the order of your meals' foods if diabetes or impaired glucose tolerance is a concern.