How can we improve our Health through Food Sequencing?
The order in which we consume different types of food during a meal can have a profound impact on our health, particularly in relation to how our blood glucose levels change. Emerging research suggests that beginning meals with natural high-fibre plant-based foods before consuming refined starches can significantly mitigate glucose spikes. This method contrasts sharply with traditional patterns of eating refined carbohydrates like white rice, pasta, or bread from the start of a meal.
How are Glucose Spike Profiles impacted by Food Sequencing?
Studies indicate that the sequence in which foods are eaten affects postprandial (after-meal) glucose and insulin levels. For instance, a study published in The American Journal of Clinical Nutrition found that consuming vegetables and proteins before carbohydrates led to substantially lower glucose spikes compared to when the same foods were eaten in the reverse order. As a general indication, glucose spike profiles can be reduced by at least 30% when high-fibre foods precede refined starches during a meal.
What are the Physiological Mechanisms?
The beneficial impact of food sequencing on glucose levels can be attributed to the physiological effects of dietary fibre. Fibre-rich foods slow the gastric emptying process and therefore reduce the rate at which carbohydrates are absorbed into the bloodstream. This slower absorption rate prevents the sharp spikes in blood glucose that typically follow a meal rich in refined carbohydrates. Furthermore, the presence of fibre in the intestine can stimulate the release of incretin hormones, which help regulate insulin secretion and blood sugar levels more effectively.
What Foods are Helpful for Glucose Spike Regulation?
Foods rich in dietary fibre include a wide range of plants, nuts, seeds, and mushrooms. Here are the main groups with some examples of especially good sources:
- Legumes: lentils, beans and chickpeas
- Whole grains: barley, quinoa and whole oats
- Vegetables: all vegetables are high in fibre and excellent sources include leafy greens, crucifers (such as broccoli, brussels sprouts, cabbage and cauliflower) and root vegetables (such as onions, potatoes, carrots, beetroots and fennel and celery)
- Fruits: all fruit are high in fibre with some of the best sources including avocados, berries, apples and pears
- Nuts and seeds: almonds, chia seeds, and flaxseeds
- Mushrooms: particularly those with a meaty texture, like portobellos
The Nutrient Ranking Tool on the myfooddata.com website is an excellent reference for checking the fibre content (as well as quantities of other nutrients) of a very wide range of foods.
What are the two types of Dietary Fibre?
Dietary fibre is categorised into soluble and insoluble types, each playing unique roles in health:
- Soluble fibre: dissolves in water to form a gel-like substance that can help lower glucose and cholesterol levels. It's found in oats, legumes, apples, and blueberries
- Insoluble fibre: does not dissolve in water and helps add bulk to stools, promoting regular bowel movements. Sources include whole grains, nuts, and many vegetables.
Conclusion
Starting meals with high-fibre foods before consuming refined starches offers a practical and effective strategy for improving the management of blood glucose levels and enhancing overall health. By understanding the physiological mechanisms behind this approach, incorporating a variety of fibre-rich foods into meals and sequencing the consumption of different food types appropriately, individuals can significantly improve their metabolic responses to meals. This can help to reduce the risk of chronic diseases associated with poor glucose management. This method, supported by emerging research, underscores the importance of not just what we eat but the order in which we eat it.
Resources
A pivotal study by Alpana P. Shukla, Marty J. Dickson, and Louis J. Aronne, published in Diabetes Care highlighted the benefits of food sequencing for managing type 2 diabetes. Their research demonstrates the potential of this dietary strategy to significantly improve glucose regulation.