It is a small change, simple in appearance: starting your dinner with hard eggs or a vegetable salad … before touching the rice or fries. But according to a study published in Medicine nature This June 4, this precise order in the menu could help better control blood sugar – and, by ricochet, weight.
Carbohydrates should arrive last in the meal
The researchers followed 55 participants, half of whom were prediabetic. All consumed the same dish rich in carbohydrates (rice) on several occasions, but in different conditions: ten minutes before the main dish, they received either fibers or proteins (white eggs), or fats (fresh cream). An order that has given several results:
- The fibers and proteins ingested before made it possible to significantly reduce the postprandial glycemic peak;
- As for fats, they did not decrease the magnitude of the peak, but delayed it.
“”Eating your carbohydrates later in the meal is a good idea“Summarizes Professor Michael Snyder, geneticist and principal author of the study.”But eat your salad or burger before your fries!“, He advises.
A more stable blood sugar, a better controlled weight?
This phenomenon is not trivial. Indeed, high variations in blood sugar are known to promote fatigue, cravings (and a heavier hand on portions), or even increased fat storage. In the long term, these variations in blood sugar can lead to resistance to insulin and an increased risk of type 2 diabetes.
“”More stable blood sugar contributes to better weight management and better metabolic health“, Confirms Julie Boët, dietician-nutritionist.
“”But the study also includes important limits. In the stomach, everything ends up mixing before arriving in the intestines, where nutrients are really absorbed“She teaches us.
Watch out for the perverse effect on food
Our expert admits it, the order of food is not completely without effect. “”Digestion begins upon chewing. The fibers and proteins consumed first can slow down gastric emptying and the absorption of carbohydrates, thus moderating glycemic response.“”
But Julie Boët warns us against an overly rigid interpretation of these results: “In real life, pay attention to the order of nutrients may create new anxiety -provoking food rules. In the long term, this can alter our relationship to food and promote eating disorders (TCA).“”
Beyond the chronology of bites, it is above all the overall quality of the meal that counts, recalls the nutritionist.
“”Combining carbohydrates with proteins, fibers and good fats (such as olive oil, avocado or oilseeds) naturally reduce the glycemic index of the meal. And favor whole grains, legumes or sweet potato remains a foundation.“”
One tool among others, without tense on it
Finally, Julie Boët recalls that many factors also influence the regulation of blood sugar: physical activity, sleep, stress management or even hydration also have great importance and are healthier. “”The order of food can be an interesting lever, but it is neither a miracle solution, nor an absolute priority“, She says.
As often in nutrition, it is the overall balance and the regularity that count. Before upsetting your table habits and the order of your dishes to lose weight, also listen to your body. And avoid transforming your dinner into a chronological puzzle!