Hormonal
Consuming carbohydrates last in a mixed meal significantly reduces postprandial glucose and insulin excursions compared to consuming carbohydrates first or all components together in individuals with type 2 diabetes.
If you have type 2 diabetes, try eating your vegetables and protein before your carbohydrates (like bread, rice, or fruit) during meals. In this study, this simple change reduced blood sugar spikes by over 50% compared to eating carbs first. You do not need to cut out carbs; just delay them until the end of your meal. This strategy works by slowing down digestion and boosting hormones that help regulate blood sugar.
The incremental areas under the curve for glucose (iAUC0–180) and incremental glucose peaks were 53% and 54% lower, respectively, when carbohydrate was consumed last compared with carbohydrate consumed first... and 44% and 40% lower, respectively, compared with the all components together condition.
Why this rating
Small sample size (n=16) and short duration (180 min), but rigorous crossover design and objective biochemical measurements.
Source
Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes
Alpana P. Shukla et al. · BMJ Open Diabetes Research & Care · 2017
DOI 10.1136/bmjdrc-2017-000440
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