Adopt simple dietary habits to reduce blood sugar fluctuations in the body: consume sweets as dessert rather than on an empty stomach, eat vegetables first, and opt for a savory, protein-rich breakfast.

noli's read

The order of food consumption is an interesting strategy for daily balance. A randomized controlled trial (RCT) by Shukla et al. (2015) demonstrates that eating vegetables and proteins before carbohydrates significantly reduces the post-meal blood sugar spike. Another randomized controlled trial (RCT) in the journal Nutrients (2023) confirms that starting with plant fibers helps smooth out energy levels, even in healthy individuals. Furthermore, the benefits of a savory, protein-rich breakfast for stabilizing hunger are supported by a randomized controlled trial (RCT) conducted by Leidy et al. (2014). However, aiming to flatten every single fluctuation is an overstatement: experts note that slight post-meal variations are a normal process for a healthy organism. Finally, while the 25 g of sugar illustration aligns well with WHO guidelines, it compares foods with very different structures (fruit juice vs. yogurt), which do not have the same impact on our energy levels.

the sources

1. 1Shukla AP, Andono J, Touhamy SH, et al. 2017
2. 2Shukla AP, Iliescu RG, Thomas CE, Aronne LJ 2015
3. 3Shishehbor F, Mansoori A, Shirani F 2017
4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023