Managing blood sugar levels (Englisch)

How the Order of Our Food Intake Affects Blood Sugar Levels

CO₂ is essential for life on Earth. It forms the basis of photosynthesis, a process that plants use to create glucose from carbon dioxide (CO₂), water, and sunlight. Glucose, a form of sugar, is the starting material for producing starch and cellulose, the building blocks of plants. Without this process, neither plants nor animals, including humans, could exist.

But what does this mean for our diet and the effects of sugar on our bodies?

The Impact of Sugar and Fruit on Blood Sugar Levels

Fruit naturally contains high amounts of sugar, especially fructose, which often leads to a rapid rise in blood sugar levels after consumption. This spike triggers a strong release of insulin, the hormone responsible for transporting sugar from the blood into cells, where it is either used for energy or stored as fat.

To avoid sharp fluctuations in blood sugar levels and excessive insulin release, the order in which we consume certain foods plays a crucial role.

The Order of Food Intake: A Key to Blood Sugar Control

By eating fiber-rich foods before consuming protein and sugar-rich foods, we can better regulate blood sugar. Here’s how it works:

• Fiber First: Starting with fiber-rich foods slows down digestion and sugar absorption in the intestines, resulting in a slower release of sugar into the bloodstream and preventing sharp blood sugar spikes.
• Proteins and Fats After: Proteins (e.g., meat, fish, eggs) and healthy fats (e.g., from nuts, avocados) also help regulate blood sugar. They further slow down sugar absorption, allowing for a more even release of sugar over time.
• Carbohydrates Last: Sugar-rich foods, including fruits, should be consumed at the end of the meal. This ensures that the sugar enters the bloodstream more slowly, avoiding sudden insulin spikes.

The Process in the Body: Why This Order Matters

If we eat sugar-rich foods like fruit or sweets first, the sugar is quickly converted into glucose and rapidly enters the bloodstream. The body responds by producing insulin to transport the sugar into the cells. However, excess glucose, which is not immediately needed, is converted into fat, leading to weight gain over time.

When we eat fiber first, it slows down glucose absorption, resulting in a slower, steadier rise in blood sugar. This gives the body more time to convert glucose into energy rather than storing it as fat. Less insulin is released, and energy needs are better met.

Conclusion: The Right Order Makes the Difference

To minimize blood sugar fluctuations and stabilize insulin levels, we should start our meals with fiber-rich foods, followed by proteins and fats, and save carbohydrate-rich and sugary foods for last. This simple adjustment can lead to better blood sugar control and a healthier lifestyle in the long run.

Remember: No matter what you eat—always start with fiber.