How to regulate blood glucose

Controlling blood glucose levels plays a key role in maintaining optimal health. Proper nutrition and the order of food consumption can be essential for achieving and maintaining stable blood glucose levels. In this article, we will explore why the order of food consumption, which includes fiber, protein, and only then carbohydrates, is useful for maintaining the balance of blood glucose levels.

Fiber - The Basis of Stability: Fiber is often not a sufficiently appreciated component of our diet. Foods rich in fiber include whole grains, vegetables and legumes. Eating these fibrous foods at the beginning of a meal plays a key role in maintaining stable blood glucose levels. Fiber slows down the absorption of sugar from food, preventing a sudden rise in sugar levels after a meal. This allows you to stay energetic and full for a longer time.

Proteins - The Power of Satiety: After fiber has laid the groundwork, comes protein. Proteins are essential for feeling full and maintaining stable blood glucose levels. Meat, fish, eggs, legumes and nuts are excellent sources of protein. Eating protein as the second step in your meal helps control carbohydrate intake and prevents blood sugar from spiking.

Carbohydrates - Last: Last, but not least, come carbohydrates. Complex carbohydrates, such as whole grains, brown rice, and quinoa, should make up the majority of your carbohydrate intake. Eating carbohydrates after fiber and protein ensures a gradual release of sugar into the bloodstream. This helps maintain stable blood glucose levels, without rapid and harmful fluctuations.

Individual Differences: It is important to note that every body reacts differently to food. Adjust this meal order to suit your needs and consider consulting a nutritionist if you have special health or dietary needs.

In conclusion, the order of food consumption that includes fiber, protein, and only then carbohydrates can be useful for maintaining stable blood glucose levels. This strategy helps prevent rapid and harmful fluctuations in blood sugar, which is of great importance to your overall health and well-being.