Sequence of FOOD matters: Rice followed by Vegetable and Meat leads to Higher Blood Sugar
"What we eat is what we are" but did you know the order in which we eat also plays a major role in determining our future health status. In Nutrition 2019 meeting, scientists have presented evidence that the nature of food and the order we eat our food plays a key role in the determining risk of high blood sugar and type 2 diabetes.
In particular, surprising many with a common diet pattern, a study presented at the Nutrition 2019 showed that eating rice before vegetable and then the meat is tied to increased risk of high blood sugar.
The study was to investigate how a rice-based meal composed of rice, vegetable (green leaf) and meat (breast of chicken) when presented in different order of sequence, impacts on postprandial glycaemia.
The authors performed a randomized controlled crossover trial and gave random order 5 experimental meals to its particpants
The 5 test meal were:
(1) vegetables first followed by meat and rice (V-MR),
(2) meat first followed by vegetables and rice (M-VR),
(3) vegetables first, meat second followed by rice (V-M-R),
(4) vegetables, meat and rice together (VMR),
(5) rice followed by vegetables and meat (R-VM).
Vegetable consumed first followed by meat and rice (V-MR), finally vegetable consumed first, followed by meat and followed by rice (V-M-R).
In comparison to rice consumed first followed by vegetable and meat (R-VM), the overall postprandial glucose response was significantly lower after the consumption of vegetable first, followed by meat and rice (V-MR) or meat first, followed by vegetable and rice (M-VR) or vegetable followed by meat and followed by rice (V-M-R) or vegetable, meat and rice consumed together (VMR).
The insulin iAUC (0-60) was significantly lower after V-M-R than M-VR, VMR and R-VM. V-M-R food sequence intake stimulated higher GLP-1 release than other meal sequence. However, GIP response was lower after V-MR and V-M-R than M-VR and R-MR food sequence.
The results of the studies determine how changing the order in which food is eaten and the type of food we eat is associated with increased risk of health-related problems such as high blood sugar and cardiovascular diseases. The transition of prediabetes to diabetes can be controlled if the food is taken in a particular order which is a simpler yet effective way, pointed out the studies.
The authors concluded that Food sequence can considerably influence a meals response to glycaemic, insulinaemic and incretin. V-M-R food sequence intake lowered the glycaemic response significantly with an increased stimulation of GLP1. The order of food presentation has a great potential to alter the glycaemic response of rice-based diets. Our results provide a simple but effective way to reduce postprandial glucose and may help prevent the transition from pre-diabetics to diabetics
To read more about the study click on the following link