Experts have suggested that eating vegetables before meat and meat before bread could help you lose weight.
This routine, sometimes called nutritional cycling, is known to slow the rate of food leaving your stomach, keeping you fuller longer.
But there is now evidence that orderly eating can trigger the release of the same hormone caused by Ozempic, called GLP-1, said nutrition specialist Dr. Jennifer Ashton.
‘If you preload your meal and start with fiber, which could be raw vegetables, then move on to lean protein and healthy fat, and at the end move on to carbohydrates, like bread or pasta, which can boost that LPG-1 hormone,” he said in a Good America Morning Segment.
Eating vegetables before proteins and carbohydrates could help stabilize blood sugar level
Many different studies have established this link.
In people with prediabetes, starting with vegetables and ending with carbohydrates can reduce blood sugar spikes by 46 percent. a 2019 study from the Institute of Human Nutrition at Columbia University.
More stable blood sugar levels are associated with a lower risk of obesity and cardiovascular disease.
another studywhich involved 16 people with diabetes, found that eating vegetables, then protein, then carbohydrates in order, with ten-minute breaks in between, could produce results similar to those of diabetes medications.
The study, conducted by diabetes experts at Cornell and Columbia in 2017, was small but suggested that nutritional cycling may be “an effective behavioral strategy” to improve blood sugar levels in diabetics.
Ozempic increases the amount of GLP-1 you produce, which has hunger-killing effects.
According to a study, the nutritional cycle could also provide benefits to people without diabetes. revision 2023 published by researchers at Old Dominion University in the Journal of the American Nutrition Association.
Analyzing 11 previous studies on the topic, they concluded that eating carbohydrates at the end of a meal led to lower insulin levels and higher GLP-1 levels in many studies.
High levels of GLP-1 can slow the rate at which food leaves the stomach, making you feel fuller longer, which can help you eat less and have a more stable blood sugar level, said Dr. Vijaya Surampudi, an endocrinologist at UCLA Health. he New York Times.
Simply put, “GLP-1 slows down digestion and tells the brain you’re not hungry.” “GLP-1 slows down digestion and tells the brain that you’re not hungry,” Dr. Surampudi said.
Additionally, nutritional cycling can help you lose weight because your body begins to fill up on foods, such as vegetables and proteins, that have fewer calories.
It means you may end up eating a smaller portion of carbohydrates, which are more energy-dense, by the time you get there, according to a 2023 study published in the Nutrients Found magazine.
Pasta is one of the types of carbohydrates that come last in a nutrient cycling option.
Since much of weight loss comes down to burning more calories than you take in, eating fewer calories could help.
If you’re looking to lose some weight or eat mindfully, nutrient cycling might help you a little, Dr. Ashton said. But, he added, the people who will benefit the most from this are those who have diabetes or have had bariatric surgery.
He added that nutrient cycling should only be used as long as it does not interrupt the enjoyment of the food.
“We don’t want to turn this into a science experiment, and eating should be a pleasure, it should be fun,” he said.