Managing diabetes isn’t just about cutting down sugar - but also about how and when you eat. One easy way to manage diabetes is through meal sequencing.
What is meal sequencing?
Its the sequence in which different meal components are eaten. Starting the meal with fiber followed by protein, healthy fats, and saving carbohydrates for the end of the meal. The meal sequencing concept is based on the fact that different types of food are digested and absorbed at varying rates. By eating certain types of food first, you can slow down the digestion process and prevent blood sugar spikes.
Meal sequencing helps improve blood sugar levels in several ways:
1) Slows digestion and glucose release
Fiber, protein and fats require more time to breakdown, which slows gastric emptying. This causes the stomach to spend more time processing the meal. Slower breakdown allows for slower release of glucose into the bloodstream and consequently slower release of insulin. In contrast, carbohydrates eaten alone can promote rapid insulin and blood glucose levels.
2) Stimulates the release of glucagon-like peptide-1 (GLP-1) from the gut
This hormone normalizes blood sugar levels by stimulating insulin production, inhibiting glucagon and slowing down gastric emptying.
3) Helps suppress the hunger hormone ghrelin for longer duration
4) Supports better digestion and nutrient absorption
High fiber foods feed the good bacteria in the gut. These bacteria help with nutrient absorption, proper digestion and effective metabolism. When fiber is consumed first, it forms a layer in the gut which facilitates effective digestion of proteins, fats and carbohydrates which are consumed later.
How can meal sequencing be incorporated in Indian diet?
Instead of starting the meal with rice or roti, begin with salad followed by dal, paneer, curd, eggs or chicken and finish with rice or roti.
Studies have shown that meal sequencing can lower glucose spikes by 46% in people with prediabetes and 53% in people with type 2 diabetes.
Meal sequencing is not a replacement for medication. It can be used as a supportive approach to control blood sugar levels. However, it is advisable to consult a healthcare professional before incorporating any significant dietary changes to ensure safety and efficacy.
MBH/PS