Consuming fiber (particularly soluble fiber) at the start of a meal, or beforehand, helps to slow digestion and attenuate blood sugar variations after eating.

noli's read

The scientific community strongly converges on the idea that food sequencing influences the metabolic response. Research effectively supports this phenomenon: a meta-analysis published in 'Endocrine Practice' confirms that ingesting fiber before carbohydrates significantly reduces the postprandial glucose spike. The concept that fiber forms a type of 'gel' or matrix that slows absorption is physiologically accurate. However, the exaggeration lies in the idea that this 'sequencing' strategy is essential for everyone; for an individual without metabolic health issues, these variations are normal bodily responses. It is also noted that while fiber is useful, proteins and fats play a similar role in slowing digestion. Finally, although science confirms the mechanism, the practical aspect and the pleasure of eating remain crucial factors for dietary sustainability, which are often overlooked in wellness discussions.

the sources

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4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023
6. 6Reynolds A et al. 2019
7. 7Jovanovski E et al. 2019
8. 8r/nutrition