Many people experience a blood sugar spike after eating because they eat their meals in an unbalanced way. This is the reason most people instinctively reach for snacks when their blood sugar levels start to rise: the brain responds to blood sugar fluctuations by releasing hormones that make us feel hungry.
But there's an easy way to avoid this blood sugar spike altogether: follow these simple meal-time guidelines, and your blood sugar levels will stay controlled.
Why does food order matter?
How you structure your meals, or more specifically, what you eat and in what order, can affect the amount of glucose that hits your bloodstream after you eat, affecting your energy levels, appetite control, and long-term health.
Our food order can set the tone for the day and help us to achieve our goals. Here are some benefits of ordering food wisely:
1. It can help us to control our food intake
If we know what we're going to eat, we're more likely to eat less. When we're able to plan our meals, we end up eating about 25% fewer calories than when we don't have control over our food. This is because when we know what we're eating, we're more likely to avoid unhealthy foods and opt for healthier options.
2. It can help us to reduce stress
One of the main reasons that we overeat is because we're feeling stressed out. When we're stressed, our body goes into "fight or flight" mode, which means that our digestive system is thrown into chaos. This makes it difficult for us to eat healthy food and leads us to eat more processed foods and sugary drinks. Taking food on time can help to reduce our stress levels by giving us control over our diet.
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3. It can help us to maintain a healthy weight
With structured meals, we're more likely to choose healthy options. This means that we're more likely to avoid unhealthy snacks and instead eat nutritious foods. In addition, we're more likely to stick to our daily routine and eat regular meals. This can help us to stay on track with our weight loss goals.
4. It can help us to reduce our overall calorie intake
When we structure our meals and eat the food in the right order, we're more likely to stick to our daily calorie limit. This means that we're more likely to lose weight and improve our overall health. There are a lot of benefits of eating food in a balanced and structured manner wisely. It can help us to control our weight, to reduce our stress levels, and to avoid food poisoning. Eating foods in the right order can help us to achieve our goals and to live healthier life.
What happens if the eating order is disrupted?
If the order in which you eat your meal is disrupted, it can cause a blood sugar spike. This is because the body's natural digestive enzymes are not able to properly break down the food. The result is a rise in blood sugar levels, which can be dangerous for people with diabetes or other conditions that require blood sugar control. Eating a Mediterranean diet, which includes lots of blood sugar-balancing foods and natural sweeteners, can help to reduce the risk of a blood sugar spike.
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How to prevent blood sugar spike?
When it comes to blood sugar, we have to think about food a little differently. The goal is to balance our blood sugar so that we don't experience spikes and crashes throughout the day. The best way to do this is by following a Mediterranean diet, which includes plenty of blood sugar-balancing foods.
The Mediterranean diet is one of the most nutritionally dense and complete diets in the world.
It's also a blood sugar-balancing diet, which is why it's so effective at preventing and managing diabetes.
Natural sweeteners like honey and stevia can help to reduce the blood sugar spike after a meal.
Digestive enzymes are also helpful in breaking down food and helping to regulate blood sugar levels. Probiotics support the body's ability to absorb nutrients from foods and may help prevent inflammation that leads to insulin resistance. Blood sugar-balancing foods include spinach, broccoli, mushrooms, tomatoes, walnuts and whole grains.
The best order to eat your meal in for blood sugar balance
By structuring your meals properly so that you consume carbohydrates in the right order and at the right time, you can minimize blood sugar spikes and reduce the likelihood of overeating from those spikes later in the day. Here's how to structure your meals for optimal glucose levels.
Best order to eat your meal in for blood sugar balance: Vegetables first - Protein second - Starch and Fats last.
It may seem counterintuitive, but eating your vegetables first can help to reduce the blood sugar spike that comes from eating a high-carb meal. That's because veggies contain natural sweeteners and digestive enzymes that help to regulate blood sugar levels. Plus, veggies are low in calories and high in fiber, both of which help to keep blood sugar levels in check. So next time you're planning a meal, be sure to start with a big helping of veggies!
Then, fill up on protein or healthy fats like fish or avocado. To add some carbohydrates for energy, try mixing your starchy foods (like rice) with lots of vegetables (like broccoli) or add a fiber rich whole wheat or millet chapati. And for dessert? Stick to fruits like blueberries or strawberries.
Conclusion
If you're looking to reduce the blood sugar spike that comes after a meal, there are a few things you can do. First, eat high-fiber foods, which also help to slow down the absorption of sugar. Second, try eating your protein after fiber. This will help to slow down the absorption of sugar into your blood stream. And finally, drink plenty of water before and after your meal, as this will help to flush sugar out of your system.