Eat your food in the RIGHT ORDER: 75% healthier with this small trick | Episode 6 of 18

Summary

In this episode of the Glucose Goddess Show, biochemist Jine Chusp introduces a simple yet impactful dietary hack: eating food in the correct order to significantly reduce glucose spikes. The method involves starting meals with vegetables, followed by proteins and fats, and ending with carbohydrates. This approach, supported by a 2015 study, can lead to better health outcomes, including reduced inflammation, cravings, and improved hormonal balance. Chusp also explains the science behind this hack, emphasizing the role of fiber in slowing glucose absorption and its long-term health benefits.

Takeaways

• 🧬 The script discusses a simple dietary hack that can significantly impact glucose levels without costing money or requiring restrictive diets.
• 🥗 Eating food in the right order (starting with vegetables, then proteins and fats, and finally carbohydrates) can reduce glucose spikes and improve overall health.
• 📉 A 2015 study showed that eating in this specific order reduced glucose spikes by 73% among participants with type 2 diabetes.
• 🍽 The concept of food becoming a 'soup' in the stomach after eating is debunked; the order of consumption affects how quickly glucose enters the bloodstream.
• 🚫 Reducing glucose spikes is crucial for preventing cravings, fatigue, hormonal issues, and long-term health problems like type 2 diabetes.
• 🥦 Fiber in vegetables acts as a barrier in the stomach, slowing the passage of glucose from carbohydrates into the bloodstream.
• 🍗 Proteins and fats also aid in slowing down gastric emptying, which is the process of food moving from the stomach to the intestine.
• 🍞 Consuming carbohydrates last in a meal helps in managing hunger hormones and can lead to a steadier energy level throughout the day.
• ⏳ There's no need to wait between consuming different food groups; eating them in the correct order immediately has an impact.
• 🍽️ For meals that can't be easily categorized, starting with a 'veggie starter' can help harness the benefits of the food order hack.
• 🍰 The script suggests that the common practice of serving bread before meals in restaurants might encourage overeating by causing血糖spikes and subsequent cravings.

Q & A

What is the main focus of the 'glucose goddess show' presented by Jine Chusp?

The main focus of the 'glucose goddess show' is to discuss simple and scientifically backed health hacks that can help improve health without restrictions or additional costs, with a specific emphasis on managing glucose levels.

What is the 'food order hack' mentioned in the script?

The 'food order hack' is a method of eating food in a specific order to reduce glucose spikes and improve overall health. It involves starting a meal with vegetables, followed by proteins and fats, and ending with carbohydrates.

How much reduction in glucose spikes was observed in the 2015 study mentioned in the script?

The 2015 study observed a 73% reduction in glucose spikes when participants ate their meals in the specific order of vegetables first, followed by proteins and fats, and then carbohydrates.

What are some of the health issues associated with frequent glucose spikes as discussed in the script?

Frequent glucose spikes can lead to cravings, fatigue, the need for excessive caffeine, skin issues, hormonal imbalances, sleep problems, sluggishness, brain fog, and in the long term, the development of diseases like type 2 diabetes.

What is the role of fiber in the 'food order hack' according to the script?

Fiber, primarily found in vegetables, plays a crucial role in the 'food order hack' by creating a protective barrier in the stomach, which slows down the passage of glucose molecules from carbohydrates into the bloodstream, thus reducing glucose spikes.

What are some examples of high-fiber vegetables that can be eaten first in a meal according to the script?

Examples of high-fiber vegetables include artichokes, asparagus, broccoli, Brussels sprouts, cabbage, carrots, collard greens, green beans, kale, and tomatoes.

How does the order of eating food impact gastric emptying as per the script?

Eating food in the right order, starting with vegetables, slows down gastric emptying, which is the process of food moving from the stomach to the intestine. This slowdown helps in reducing the rate at which glucose molecules enter the bloodstream, thus preventing glucose spikes.

What was the impact of the 'food order hack' on the hormone ghrelin, which is associated with hunger, according to the script?

The 'food order hack' was found to suppress the hormone ghrelin for a longer period, which means that people who ate their food in the correct order felt fuller for longer and experienced less hunger.

What were the findings of the 2016 study on the long-term impact of the 'food order hack' on type 2 diabetes patients mentioned in the script?

The 2016 study found that after 8 weeks, the group of type 2 diabetes patients who ate their food in the right order not only lost weight but also experienced a significant reduction in their fasting glucose levels, indicating the beginning of remission of their type 2 diabetes.

What is the 'veggie starter' concept introduced in the script, and how does it relate to the 'food order hack'?

The 'veggie starter' concept involves having a plate of vegetables at the beginning of a meal before the main dish, regardless of whether the meal can be easily categorized into vegetables, proteins, fats, and carbohydrates. This approach harnesses the power of the 'food order hack' by ensuring that fiber is consumed first, which can help reduce the impact of the rest of the meal on glucose levels.