Food sequencing

Unexpected Benefits Of Food Sequencing

Nutrition

Today, there are many different diets available. There’s Noom or weight watchers, intermittent fasting the paleo diet, and the list is endless. When you hear about a new diet it’s tempting to check whether it can aid you in reaching those health-related goals. If you’re crying “yes, that’s me! ” Meet food sequence. This diet strategy recently became a hit and is increasing in popularity, focusing on altering the sequence in which you consume your food.

Food sequencing

For those who aren’t familiar about food sequence it is suggested by biochemist and writer Jessie Inchauspe (via The Science Times). The idea is that if you adhere to a particular pattern of you eat — first, high-fiber food items, proteins and carbohydrates that are starchy the blood sugar levels won’t rise.

Eating fiber-rich foods first (e.g. green leafy vegetables and other leaves) will help curb cravings and slow digestion. Particularly, vegetables can be “virtually non-digestible and can help slow the rate at which food is converted into sugar,” states the registered dietitian nutritionist Lisa Moskowitz to Livestrong.

In a similar way eating fats and proteins before carbs can slow digestion. How do you know? According to Nutrients magazine, eating fats or proteins triggers the release of a hormone known as the glucagon-like Peptide-1 (GLP-1). The hormone slows gastric emptying , and also instructs the pancreas to eliminate blood sugar levels (per the article in The Conversation). It does this by releasing insulin.

What are the other benefits of sequencing your food?

Food sequencing

Beyond the ability to regulate glucose levels, there are additional advantages to food sequencing for health. Food sequencing is also beneficial for weight loss and maintenance, according to Livestrong.

A study from 2019 suggests that meal sequences can enhance the feeling of satiety. This could lead to feelings of satisfaction and the higher fiber content can help to ward off cravings. Therefore, if you’re planning your food by order: protein, vegetables and fat, then you should eat a carbohydrate will naturally enhance your satisfaction.

If you’re interested in the benefits of combining your meals, Moskovitz suggests “starting off your meals with plenty of fibrous and voluminous veggies [like broccoli and cauliflower], followed by lean protein and fats, may offer the satisfaction and fulfillment you need to feel energized — and not deprived — even if you’re eating less” (via Livestrong). It will also help you reduce the calories you consume.

Incorporating proteins, veggies and fats prior to carbs can give you greater flexibility as your glucose spikes are reduced. A report published by Diabetes Care showed that post-meal insulin levels and glucose amounts were considerably lower in those who consumed protein and vegetables prior to carbs , compared to the reverse sequence.

Food sequencing

In addition, eating your vegetables and proteins first will help to get the essential nutrients such as vitamins, minerals and vitamins that you require every day, according to Moskovitz (per Livestrong). Make sure you switch your proteins and veggies to ensure a balanced diet.

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