To optimize blood glucose and stabilize energy, it is recommended to start the day with a high-protein breakfast, consume fiber (vegetables) and proteins before carbohydrates during meals, and take a light walk immediately after eating.

noli's read

Scientific research strongly validates these recommendations for optimizing the body's natural glycemic response. A meta-analysis conducted by Buffey et al. (2022) confirms that even a light walk of a few minutes after a meal significantly reduces the glucose spike compared to sitting. Regarding food sequencing, randomized clinical trials (such as the 2024 crossover study from the University of Sharjah) demonstrate that consuming vegetables and proteins first decreases the postprandial glycemic response by approximately 40% and prolongs satiety. Combining proteins or fats with carbohydrates to slow the rate of digestion is also a very sound physiological principle. Only the illustrative explanation of a “protective mesh” created by fiber in the intestine is a highly simplified metaphor for the slowing of glucose absorption. Finally, although these tips very effectively smooth out day-to-day blood glucose variations in healthy individuals, their overall impact on long-term weight loss warrants further documentation through larger longitudinal studies.

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
6. 6Morton RW, Murphy KT, McKellar SR, et al. 2018
7. 7Leidy HJ, Clifton PM, Astrup A, et al. 2015