To limit the blood sugar spike after eating fries, opt for mayonnaise over ketchup and ideally start your meal with a vegetable appetizer.

noli's read

The concept of pairing fiber or lipids with carbohydrates to smooth out the glycemic response is based on sound physiological principles. A meta-analysis of randomized clinical trials published by Yabe's team demonstrated that consuming fiber-rich vegetables before starchy foods slows gastric emptying and significantly attenuates the post-meal blood sugar spike. Similarly, clinical studies in the form of crossover trials, such as those by Gentilcore's team, confirm that adding fats (like mayonnaise) delays carbohydrate absorption compared to a condiment containing simple sugars like ketchup. However, this advice has a major limitation: focusing solely on the blood sugar curve overlooks the energy impact, as 50g of mayonnaise provides approximately 350 more calories than ketchup. Nevertheless, the food ordering trick (vegetables first) remains an excellent habit validated by research for optimizing daily energy.

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