Have your “kale” and eat it too!

Yesterday I shared a study that suggests you can eat carbs and maintain normal blood sugar levels…

As long as you eat your veggies first.

But do you know WHY that is?

An appetizing thought

First and foremost: Vegetables have fiber.

So, when you eat carbs after fiber, it will delay your body’s absorption of glucose.

Less insulin is needed for this process in comparison to indulging in carbs alone (or carbs in excess). And this puts less strain on your pancreas.

This is important because the more stable your blood sugar remains over time, the lower your chance of developing serious metabolic conditions—like Type 2 diabetes, high blood pressure, heart disease, cancer, and even premature death.

But folks: This “finding” is nothing new.

Just think about the idea of appetizers…

Once upon a time, it was a salad. And clearly, there was a reason for that. (I grew up in an Italian family and salads were always served before the main course. Nowadays, though, appetizers are another full course meal!)

An unbeatable combo

Here’s the best part: It isn’t necessary to eat vegetables by themselves to gain blood sugar protection.

In fact, when you combine veggies and protein before eating carbs—like in an omelet, soup, burger, and more—researchers saw a 46 percent lower blood sugar spike, compared to eating carbs first.

Sure, the study was performed on those with prediabetes. But it’s easy to see how the benefit could apply across the board for anyone looking to avoid the condition in the first place.

And as an added benefit, eating veggies and protein helps you stay full up to three hours after a meal. Can you see why this might be most beneficial to those of you who eat breakfast?

While I’m not a huge fan of breakfast—I follow an intermittent fasting schedule, where I typically eat between noon and 6 p.m.—far too many people set themselves up for blood sugar disaster by eating a carb-heavy breakfast.

I mean, how many of you indulge in bagels, cereals, muffins, pancakes, waffles, toast, bananas, and more for breakfast!?

The takeaway is: What you eat for breakfast WILL affect your body for the rest of the day. So, make it count if you’re going to eat it.

My suggestion is a big omelet filled with veggies. And hey, why not accompany it with a whey protein shake?

One last thought… many of my patients use a continuous glucose monitor to track how carbs spike their glucose numbers. It’s great reinforcement for them to understand what’s happening in their body as they eat some of their favorite foods.

If you feel you might need extra help from a device like this, ask your doctor about it. Because when it comes to breaking up with carbs, well…

Whatever it takes, is my motto!

Source:

“Is It Healthier to Eat Your Vegetables Before Your Carbs?” The New York Times, 04/02/2024. (nytimes.com/2024/04/02/well/eat/vegetables-carbs-food-sequence.html)