Eat or drink soup first?What to eat for the first taste, the difference is so big!

When it comes to nutrition and health, the first thing everyone thinks of is "what to eat" and "how much." The dietary guide recommends that we can eat 12 kinds of food a day, and the diet pagoda also lists the proposed food types and quantities.

However, so many foods, eat staple or meat first, eat meat or eat first? What impact will different eating order affect the body? What order is healthier?

01

What impact will the order of eating on the body?

The order of eating will have a great impact on our post -meal blood sugar.

A study by Wil Cornell Medical School found that diabetic patients should leave staple foods such as rice and noodles until they are eaten at a meal, which is more conducive to controlling blood sugar [1].

The researchers chose 16 patients with type 2 diabetes and ate the same meal in different time periods, including bread, potatoes, pasta, chicken and salads, but each time the order of eating different kinds of food is different. It was found that when eating, the staple foods such as bread, potatoes, and pasta were left to the last person to eat the best blood sugar after meals.

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If the last staple food is eaten, the blood sugar level after meals will be reduced by 50 %than when eating the staple food first, and it will be 40 %lower than that of all foods together. According to this order of eating, participants control the insulin needed by blood glucose by 25 %.

Similar results were found in clinical research in my country [2]. Eat vegetables first, then eat protein and fat foods, and finally eat carbohydrate staple foods to better maintain postprandial blood sugar.

The reason why this happens is mainly because the system that allows us to digest our body first digests fiber vegetables, increases the sense of satiety, and prevent the patient from absorbing too much blood sugar in the intestine [3] [4].

In general, eating vegetables first, then eating protein and fat, and finally eating carbohydrates with high blood sugar reactions, which is the best for the control of blood sugar after meals. It is also helpful for weight control. order.

For ordinary people, eating vegetables first increases satiety, which helps reduce the intake of calories, and it will help to control weight, prevent obesity and cardiovascular disease.

02

Who can eat like this?

"Eat vegetarian vegetables first, then eat amaranth, and finally eat staple food." The order of eating is especially suitable for two types of people:

Diabetic patients and people with high blood sugar

The order of eating is very important for patients with diabetes and people with high blood sugar. You can usually eat this order in order to eat. You can also drink soup before meals, eat vegetables and fish, and finally eat staple food. For sugar friends, it is easier to use "adjusting the order of eating" to control the blood sugar after meals. In addition to being conducive to controlling blood sugar, it also improves other indicators, such as weight, waist circumference, blood lipids, etc.

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People who want to control weight

Regardless of whether you want to lose weight or control your weight, you are more suitable for using this approach.

Usually, eating high -fiber foods, such as vegetables, fungi, fruits, rough grains, etc., can make people feel better, and then eat meat fish and shrimp to help reduce total energy intake.

However, it is necessary to remind everyone that everyone should fix the order of eating. Different people should adjust their diet according to their own needs. For example, if you belong to poor digestive ability or feel full of stomach, even patients with chronic atrophic gastritis and gastric ulcers, there is no need to eat it like this, but it should be prioritized to eat some foods that are easy to digest and absorb.

03

Healthy "enjoying thin", doing these 4 things is very important

The key to weight loss is to control the balance of energy revenue and expenditure.

For the vast majority of people, the most basic should be to control the mouth and open their legs -don't eat too much, and exercise more. When a reasonable diet and exercise plan are used in combination, we can better help us control weight. It is recommended that you pay attention to:

1) Eat in moderation, don't overeating

This is the most basic point, which is equivalent to avoiding too much energy from the source. If you want to maintain your health, do n’t eat too much, eat less appropriately, and you ca n’t eat too much fish.

2) Diverse food, pay attention to diet balance

The dietary guide recommends that we eat 12 kinds of foods and 25 kinds of food a week to maintain diverse food and balanced diet. Therefore, we must prepare more ingredients every day to make rich foods such as vegetables, fruits staple foods and meat.

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3) Light, avoid heavy taste

If you usually eat too greasy, too sweet, the calories are too high, and it is easy to gain weight; it is too salty, tastes good, and easy to eat for eclipse, not only is it not conducive to weight loss, nor is it good for cardiovascular health. Therefore, try to eat light as much as possible. Don't eat more oils such as stir -fry, fried, and dry pot.

4) Moderate exercise

Exercise can consume excess energy and prevent them from being stored in the human body.

It is recommended that you do work in the office desk, study at school or after meals for a long time, and get around every half an hour. In addition, you may wish to adhere to daily physical activity. At least 5 days of medium -strength physical activity per week, the cumulative body activity is more than 150 minutes; it is best to take 6000 steps per day for active physical activity.

For example, you can do some light physical activity after lunch one hour, such as walking; reducing the sedentary time during work and studying, and getting up every hour; in addition, you can try 2-3 anti-resistance muscle training 2-3 times a week. references:

[1]Shukla AP, Dickison M, Coughlin N, Karan A, Mauer E, Truong W, Casper A, Emiliano AB,Kumar RB, Saunders KH, Igel LI, Aronne LJ. The impact of food order onpostprandial glycaemic excursions in prediabetes. Diabetes Obes Metab. 2019 Feb; 21 (2): 377-381. Doi: 10.1111/DOM.13503. EPUB 2018 SEP 10. PMID: 30101510; PMCID: PMC7398578.

[2] Fan Xuejuan, Liao Yujuan, Song Renhuan, Zhao Yurong. The influence of changing the order of food eating on the blood glucose level of elderly diabetic patients [J]. New World of Diabetes, 2022,25 (07): 42-45.

[3] Li Yao. Study on the influence of patients with different diets on the early stage of diabetes [D]. Shanxi Medical University, 2019.

[4] Sun Yuan. The influence of the eating order of carbohydrates on the blood sugar of diabetic patients [D]. Qingdao University, 2017.

[5] Chinese Food Component Table (Standard Edition), 2019.

[6]Sun L, Ranawana DV, Leow MK-S, Henry CJ. Effect of chicken, fat and vegetable on glycaemia and insulinaemia to a white rice-based meal in healthy adults. European Journal of Nutrition, 2014; 53:1719e26.

[7] Sun L, Goh H. J. Govindharajulu P, et al. Postprandial glucose, insulin and incretin responses differ by test meal macronutrient ingestion sequence (PATTERN study)[J]. Clinical Nutrition, 2020, 39(3), 950-957.

[8] Imai S, Fukui M, Kajiyama S. Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes[J]. Journal of Clinical Biochemistry and Nutrition, 2014, 54(1): 7-11.

[9] The Chinese Medical Association Diabetes Branch. China Type 2 Diabetes Guide (2017 edition) [J]. China Diabetes Magazine, China Practical Internal Medicine Magazine, 2018, 38 (04), 292-344.

[10] shukla AP, Maueer E, Igel Li, Truong W, Casper A, Kumar Rb, Saunders Kh, Aronne LJ. Effect of Food Order on Ghrelin SUPPRESSION. Diabetes Care. 2018 may; 41 (5): E76-E77. doi: 10.2337/dc17-2244. Epub 2018 Feb 27. PMID: 29487079.[11]Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015. Jul; 38 (7): E98-9. Doi: 10.2337/DC15-0429. PMID: 26106234; PMCID: PMC4876745. [12] Cao Xiaoting. Type 2 Diabetes Gats Food Factors and Preliminary Discussion on Intestinal Fair [D]. Tianjin University of Traditional Chinese Medicine, 2021.DOI: 10.27368/d.cNKI.GTZYY.2021.000009. [13] Study on the influence of different dietary sequences on patients with pre -diabetes [D]. Shanxi Medical University, 2019.

[14] The influence of the eating order of carbohydrates on blood sugar on diabetic patients [d]. Qingdao University, 2017.

[15] Fan Xuejuan, Liao Yujuan, Song Renhuan, Zhao Yurong. The influence of changing the order of food eating on the blood glucose level of elderly diabetic patients [J]. New World of Diabetes, 2022,25 (07): 42-45.

Author ｜ Director of the Science and Technology Department of Ruan Guangfeng Food and Nutrition Information Exchange Center

Review ｜ Han Hongwei National Food Safety Risk Evaluation Center researcher

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