Were you the kid who wanted your food separated and not touching on your plate? Did you have an order to how you ate, saving the veggies and meat for last?
Two research studies suggest that the order in which you eat the food on your plate can affect your blood sugar levels. In an unique pilot study conducted in 2015, researchers tested what happens to glucose levels when carbohydrates are consumed first, versus protein and vegetables. Subjects consumed a meal which had 55 g of protein, 68 g carbohydrates and 16 g of fat on two separate days, one week apart. For the first meal, they ate the carbohydrate first (ciabatta bread and orange juice), followed 15 minutes later by the protein which was skinless grilled chicken breast and vegetables (steamed broccoli with butter and a salad of lettuce and tomato with low fat Italian vinaigrette dressing). For the second meal a week later, they ate the food in reverse.
For both meals, blood glucose levels and insulin measurements were recorded before the meal, then 30, 60 and 120 minutes after the start of the meal. Immediately after the meal, for the meals in which the protein and vegetables started the meal, the mean glucose levels were reduced by 28% and continued to stay this way even two hours later. The amount of insulin needed was reduced as well.
Recently, another study published in August looked at the order of food consumption and blood glucose levels in patients diagnosed with pre-diabetes. As in the first study, the researchers found that blood glucose levels were lower when protein and vegetables were eaten first, compared to when carbohydrates are eaten first. (See the synopsis of this study in Medivizor’s library.) Both studies suggest that food order plays a significant role in controlling blood glucose levels.
So your mother was right all along, never eat dessert first.
Here is a recipe for you to test this for yourself. (From Diabetic Living)
“Honey-Glazed Cajun Chicken Wings
16 chicken wing drumettes (2 pounds total)
2 Tbsp salt free Cajun seasoning (if you can’t find salt-free Cajun seasoning, mix 1 Tbsp. paprika, 1 tsp. each oncion powder and garlic powder, 1/2 tsp each of dried oregano and thyme, and 1/4 ts. each cayene and ground pepper.)
1/3 cup ketchup
1/4 cup lemon juices
1/4 cup honey
1 tsp dry mustard
1. Preheat oven to 450 Line a large baking pan with foil
2. Toss chicken and 5 tsp Cajun seasoning in a large owl. Arrange on the prepared pan. Bake for 15 minutes. Turn the chicken pieces over Bake until no long pink, 15 to 20 minutes more.
3. Meanwhile stir the remaining 1 tsp Cajun seasoning , ketchup , lemon juice, honey and dry mustard in a large sealable container. Transfer half the mixture to a small sealable container; cover and refrigerate for up t 3 days.
4. Add the chicken to the remaining sauce in the large container. Toss to coat Cover and refrigerate for up to 3 days.
5. Tote the chicken and sauce to the tailgate in an insulated cooler. To serve, transfer the chicken to a large foil pan and place on the rack of a charcoal or gas grill directly over medium coals or heat. Cover and grill until heated through, 10 to 15 minutes. Serve with the reserved sauces.
Per Serving. (2 drumettes each) CAL 182, CARB 13 g (0 g fiber, 12 g sugars), FAT 9 g (2 g sat fat) PROTEIN 13 g CHOL 78 mg, SODIUM 184 mg.”1
1Recipes. Diabetic Living, 15(4) p. 93.