Did you know that the order in which you eat your food can have a huge impact on how the foods affect your blood sugar?!
First off, thanks for @glucosegoddess for the graphs on slide 2!
So here’s how it works:
1️⃣ You start with vegetables (if you’re eating them). Of course these should be the low-carb, non-starchy veggies like these: 🥦🥬🥒🌶🫑🥗 The point of eating them first is that the fiber in the vegetables actually slow the absorption of the carbs and sugar in the foods.
So definitely choose salad over bread for starting a meal. Cooked veggies work too and are recommended over raw if your digestion/gut can’t handle raw veggies well.
2️⃣ Next, eat your protein and fats 🫒🍳🥩🥓🧈🍗🥥🦪. Again, this will help to slow and even reduce some of the absorption of the carbs.
3️⃣ Finally, have your carbs. Ideally, if you’re having carbs, they will be whole food carbs like these: 🍠🥔🥕🌽🍓🫐🍏🍑🍚.
Check out the graphs on slide 2 to see the impact of the order of the foods.
Please note: this hack is not going to erase the damage of inflammatory foods (like these 🧁🍪🍩🍕🥐). The quantity of the carbs also makes a difference.
For me, if I have like 1/8-1/4c of carbs I do great using this hack. If I have more than that, I’ll usually get a spike of over 30 mg/dL.
Whether you’re just starting your sugar free or low carb journey, or you’re a seasoned keto eater who is looking to implement some carb cycling or carb ups, this is a great way to reduce the carb spike which will help keep your blood sugar more stable, reduce insulin releases, reduce the inflammatory component of eating carbs, feel fewer cravings, and having better energy levels.