You may be surprised to know there is an order in which you should eat the primary macronutrients on your plate. By macronutrients, we are referring to carbohydrates, protein, and fat. These are the big three that supply your body with essential energy in the form of calories, not to mention vitamins and minerals.
Before we begin, never forget all three macros are necessary. Your diet should include carbohydrates, protein, and fats in adequate proportions. Even if you are a Type 2 diabetic, you should not be eliminating all carbohydrates from your eating plan. That being said, you can certainly control your intake of refined carbs and starchy vegetables, which we advise if your aim is to lower your blood sugar levels and lose weight.
On that note, we are going to give you some ideas on how to make the most of your meals, physiologically speaking. Most people are not aware there is an order helpful to follow. In short, you should be leaving most of your simple carbs or starchy foods for last. This is for multiple reasons:
eating simple carbs last will minimize the blood sugar spike following a meal since fats and proteins are being metabolized first
eating protein first ensures you will have room for the protein food, which could not be the case if you eat mostly starchy foods such as rice, potatoes, or bread beforehand
eating meat and fibrous vegetables before any simple carbs will help with satiety: protein is filling, and the fiber in the vegetables will help you to feel satisfied with a lesser amount of food
protein sources usually contain more vitamins and minerals than carbohydrate sources with the exception of vegetables. If you are trying to lose weight, limit your starchy food intake, not your protein consumption.
We must make one thing clear: vegetables are a type of carbohydrate. But they are a different kind – they are classed as complex carbs that don’t typically spike your blood sugar. The same cannot be said for rice, pasta, potatoes, and bread. So when we say you should eat carbs last, we are talking about simple carbs. Simple carbs are usually of a softer texture, examples include bread and rice.
Eat your vegetables first along with your meat. It is an excellent way to ensure you are not full before you finish that part of your meal. The difference eating meat and vegetables first makes cannot be overstated, particularly if you are working on lowering your blood sugar levels and increasing your weight loss. This can also help you weaken your need for starchy foods.
Give it a try. While the results may not be immediate, we are sure you will be happy with the progress you make in the not too distant future.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.