When you eat out, do you ever notice how some places start you with a salad? Wouldn’t you know that they are setting you up for success in your health? Yup – the order of what foods you eat first, 2nd, and so on matter. Why? When you start with vegetables, and fibrous foods first you are setting yourself up for better digestion and stabilizing your blood glucose levels. It also helps you feel fuller longer.
Think about when you eat a large bowl of pasta. It can seem endless sometimes, you can eat and eat and not feel full right away. What happens after is often a big spike in your blood glucose (sugar) and then boom – CRASH. Do you notice that you feel tired after eating that large bowl of pasta? That’s your blood glucose levels dropping sharply. Saying night night!!
If you start with your veggies first, like a salad or just the veggies on your plate then your protein, fat, and then carbs, your body will better digest your food, and you will feel fuller longer (and maybe not even eat many of the carbs by the time you get to them – more on carbs below). Plus, you will save yourself from the crash about an hour later. If you are eating a pasta dish or a carb-heavy meal, dress your carbs in good fats, fiber, and/or protein to keep the same effect going. Think olive oils, avocado, cheese, nuts, beans, veggies, and/or meat.
The Carb Talk
Let’s talk about carbs – carbs are good and essential. So when I say that you might not eat them all if you save them for last, I don’t mean that they are bad or that you shouldn’t eat them. Not true. Complex carbs are your better option. Think sweet potatoes, beans, quinoa, and brown rice. It’s the simple carbs that you can limit – white bread, rice, and pasta as these will spike your insulin levels and then leave you hungry for more along with that crash. Check out my sample macro bowl for a reference guide. This is not the end-all-be-all guide. It’s just that – a guide.
Everyone had different caloric needs. Start with this and adjust as needed. If you are exercising intensely or training for a marathon you may need more carbs. Again, test it out and see what works best for you. It’s all about finding your sweet spot with nutrition. And as always check with your Doc – that’s my #1 disclaimer.
Move it! Move it!
Get moving after your meal. Just a 10-minute walk, bike ride, dancing, or even cleaning will help keep your blood glucose levels steady. Your muscles need energy as glucose arrives into your bloodstream. Moving will help reduce that post-meal crash, less insulin release, reduce the risk of type 2 diabetes & make a happier healthier you!
ACV – Believe The Hype (sorta)
Ok, apple cider vinegar may have a bad rep in the diet culture industry as a weight loss product. That is not what I am promoting here. However, studies have shown that adding 1 tablespoon of ACV to your water before eating (or added to your food) reduces your glucose spike by 30%. The acetic acid in the vinegar helps your muscles soak up the glucose faster and then your mitochondria burn more fat. Remember your muscles need energy (Move it! Move it!)
So what do you think? Are you willing to try ordered eating to see how you feel or my other tips? Would love to hear if you do so comment below or send me an email at [email protected]