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.

Outlines

00:00

😲 Revolutionary Glucose Level Hack

The paragraph introduces a 'food order hack' that significantly reduces glucose spikes without the need for restrictive diets or additional effort. Biochemist Jine Chusp presents a study from 2015 that found eating food in a specific order—starting with vegetables, followed by protein, and ending with carbohydrates—resulted in a 73% reduction in glucose spikes in type 2 diabetics. This approach is positioned as a simple yet powerful method to improve health and potentially combat diseases like type 2 diabetes.

05:07

🥗 The Impact of Food Order on Health

This paragraph delves into the benefits of the food order hack, explaining how eating vegetables first, followed by proteins and fats, and then carbohydrates can lead to less inflammation, insulin release, and glycation. It discusses the positive effects on mood, hunger, skin, hormones, and long-term health. Jine provides personal glucose data to illustrate the concept and emphasizes the simplicity of the method, which doesn't require changing what or how much one eats.

10:09

🥚 Understanding Protein, Fat, and Fiber

The focus shifts to defining and explaining the roles of protein, fat, and fiber in the context of the food order hack. Protein, primarily found in animal products but also in some plant foods, should be consumed second. Fats, which are self-explanatory but include avocado and olive oil, are briefly mentioned. The paragraph clarifies that carbohydrates, divided into starches and sugars, should be consumed last. Jine offers a food classification master list for further understanding.

15:10

🍽️ How the Food Order Affects Glucose Absorption

The paragraph explains the physiological process behind the food order hack. It likens the stomach to a sink and the intestine to a pipe, illustrating how eating vegetables first creates a fiber barrier that slows the passage of glucose molecules into the bloodstream. This slows gastric emptying, reducing glucose spikes. Proteins and fats also slow down this process, contributing to the overall effectiveness of the hack.

20:11

📉 The Long-Term Effects of the Food Order Hack

This paragraph discusses long-term studies on the food order hack, showing its effectiveness in reducing glucose levels and promoting weight loss without calorie counting. It highlights an 18 mg/dl reduction in fasting glucose levels in type 2 diabetics over eight weeks and notes the importance of this method for preventing diabetes and improving overall health in non-diabetic individuals.

25:16

🥦 Introducing the Veggie Starter Concept

The final paragraph introduces the 'veggie starter' concept, a practical application of the food order hack for meals that can't be easily categorized. A veggie starter is a plate of vegetables consumed before the main meal to reduce the impact of the entire meal on glucose levels. Jine suggests various ways to implement this, emphasizing the ease and effectiveness of this approach to improve health and potentially manage or prevent diabetes.

Keywords

💡Glucose

Glucose is a simple sugar and a primary source of energy for the body's cells. It is directly related to the video's theme as it discusses how the order of consuming food can significantly impact glucose levels in the bloodstream. In the script, the focus is on reducing glucose spikes after meals, which is crucial for preventing health issues such as type 2 diabetes.

💡Biochemist

A biochemist is a scientist who specializes in the study of the chemical processes within living organisms. Jini Chusri, the host of the video, is a biochemist, and her professional background lends credibility to the scientific basis of the dietary advice provided in the script.

💡Glucose Spikes

Glucose spikes refer to the rapid increase in blood sugar levels following a meal. The video emphasizes the importance of avoiding these spikes for better health, as they can lead to cravings, fatigue, and long-term health issues such as type 2 diabetes.

💡Food Order Hack

The 'food order hack' is a simple dietary strategy introduced in the video that suggests eating food in a specific order to reduce the impact on blood glucose levels. It is presented as an easy and effective way to improve health without the need for restrictive diets or expensive interventions.

💡Postprandial

Postprandial refers to the state or condition of the body after eating a meal. The script mentions a study that shows the significant impact of food order on postprandial glucose and insulin levels, indicating the importance of the timing and sequence of food intake.

💡Fiber

Fiber is a structural molecule found in plant foods such as vegetables, which aids in digestion and helps regulate blood sugar levels. The script highlights fiber as a key component of the 'food order hack,' suggesting that starting meals with fiber-rich foods can slow the absorption of glucose.

💡Protein

Protein is one of the three macronutrients essential for the body's growth and repair. In the context of the video, protein is recommended to be consumed after fiber and before carbohydrates to help slow down gastric emptying and reduce glucose spikes.

💡Carbohydrates

Carbohydrates are the body's primary source of energy and are broken down into glucose during digestion. The script advises eating carbohydrates last in a meal to minimize the impact on blood glucose levels, which is crucial for managing diabetes and preventing cravings.

💡Ghrelin

Ghrelin is a hormone that stimulates appetite. The video discusses how the food order hack can influence ghrelin levels, helping to suppress hunger for a longer period after a meal, which can contribute to weight management and overall health.

💡Type 2 Diabetes

Type 2 diabetes is a chronic condition characterized by high blood sugar levels due to insulin resistance. The script presents the food order hack as a non-pharmacological approach to managing and potentially reversing type 2 diabetes by reducing fasting glucose levels.

💡Veggie Starter

A 'veggie starter' is a strategy mentioned in the script where a plate of vegetables is eaten at the beginning of a meal to create a protective barrier in the stomach, slowing the absorption of glucose from subsequent foods. This concept simplifies the application of the food order hack in various dining situations.

Highlights

A 73% reduction in glucose spikes can be achieved by eating food in the right order, as demonstrated in a 2015 study.

The food order hack is a simple, scientifically-backed method to improve health without restrictions or additional costs.

The 2015 study showed that eating vegetables before proteins and carbohydrates significantly impacts postprandial glucose and insulin levels.

Glucose spikes can lead to cravings, fatigue, hormonal issues, and long-term health problems like type 2 diabetes.

The food order hack involves starting meals with vegetables rich in fiber, followed by proteins and fats, and finally carbohydrates.

Fiber in vegetables creates a protective barrier in the stomach, slowing the absorption of glucose from subsequent carbohydrates.

Proteins and fats also slow down gastric emptying, contributing to the reduction of glucose spikes.

The food order hack can help manage hunger by suppressing the hormone ghrelin for a longer period after meals.

A veggie starter, a plate of vegetables before the main meal, can be an easy way to implement the food order hack.

The food order hack is applicable to both diabetic and non-diabetic individuals, helping prevent and manage diabetes.

An 8-week study showed that eating in the right order can lead to the remission of type 2 diabetes in some individuals.

The food order hack can be easily integrated into daily meals without the need for waiting between food groups.

The hack can help reduce inflammation and improve overall health, including better sleep and hormonal balance.

The speaker emphasizes the importance of implementing the food order hack only if it is easy and enjoyable, not a source of stress.

A food classification master list is available to help individuals identify which foods to eat first, second, and last.

The food order hack can potentially change the way restaurants serve meals to promote healthier eating habits.

Transcripts

now this is absolutely unheard of this kind of  reduction is just mind-blowing so 73% smaller  

glucose bike for the exact same [Music] meal hello  angels and welcome to the glucose goddess show I'm  

jine chusp I'm a biochemist and I'm obsessed with  helping you feel better I want you to understand  

your body in and out so that you can reclaim your  health and live the life that you want want to  

live so today we are going to be discussing a very  very simple hack that doesn't cost you anything  

isn't restrictive isn't difficult you can start  doing it today and it can completely transform  

your health so let's do it today I want to share  with you a extremely easy trick I call it a hack  

that can radically transform your glucose levels  your body your brain so that you can feel way  

better than you currently do now we all know that  food is important for our health but sometimes we  

can get a bit confused about what we should and  should not eat and we get all these marketing  

messages and all these different opinions and it's  it can get quite confusing so I'm here to share  

with you something that is scientifically backed  that takes no money no effort no restriction and  

that's going to really help you get on the path  to Better Health and this hack is called eating  

your food in the right order and eating your food  in the right order is the closest thing to a magic  

pill that I've ever found I know we always all  looking for the one simple easy effortless thing  

that's going to transform our body and mind and we  love thinking that there's a a silver bullet out  

there that's going to help us in most cases that  doesn't actually exist but with the food order  

hack you can really start to get there so before  we get into it I just want to remind you that most  

of us whether or not we have diabetes most of us  are experiencing glucose spikes on a daily basis  

and a glucose spike is simply when your blood  sugar concentration increases really quickly  

after you eat a meal now small spikes are totally  normal and nothing to fear but most of us actually  

have pretty big spikes on a daily basis and these  spikes lead to Cravings fatigue needing a lot of  

coffee to get through the day skin issues hormonal  issues isues sleep issues feeling sluggish having  

brain fog and then long-term glucose spikes  lead to the development of diseases like type  

2 diabetes so essentially flattening your glucose  levels and avoiding these glucose spikes is the  

number one place to start in order to get your  health back so let's get to the hack there's a  

study that was done in 2015 and this study changed  the game in terms of food order up until then and  

you might have learned this in school we all  used to believe that after we eat all of our  

food becomes this big sort of soupy smoothie  mess in our stomach and that it all gets mixed  

together well this 2015 study showed otherwise so  the study was called food order has a significant  

impact on postprandial glucose and insulin levels  and the main author was Alana shulka and it was  

published in diabetes care so in this study what  they did is that they took people who had type two  

diabetes and they put these people into two groups  both groups would eat the exact same meal okay for  

the whole time of the study the same calories the  same composition it was the same meal but one of  

the groups was instructed to eat the ingredients  the elements of that meal in a specific order  

okay and both groups had their glucose levels  continuously monitored Ed to see the impact and  

the meal was as follows so the meal contained  vegetables in this study they used lettuce and  

tomato salad with vinegret and steamed broccoli  with butter very specific then they also had  

protein in the meal in this case it was chicken  breast and the meal also contained carbs bread and  

orange juice so again both groups ate the exact  same meal but one of the groups ate first the  

vegetables so they started with the tomato salad  and the broccoli then the chicken and then the  

bread and orange juice while the other group just  ate things however they wanted what they found was  

absolutely revolutionary they found that in the  group that ate their meal in that specific order  

the glucose Spike of the meal was reduced by 73%  73% less impact from that meal on the participants  

glucose levels now this is absolutely unheard of  this kind of reduction is just mind-blowing so 73%  

smaller glucose Spike for the exact same meal  so as a human they were just eating that exact  

same meal enjoying it but their body had a much  different experience in the group that ate veggies  

then proteins and fats then the carbs there was  much less inflammation much less insulin release  

much less glycation much less impact on their mood  their hunger their skin their hormones and their  

long-term Health okay this was truly mindboggling  and now of course these participants had type two  

diabetes but this doesn't only matter if you have  type 2 diabetes no matter what your health status  

is reducing your glucose spikes is super key to  health and this very simple trick of during a  

meal eating your veggies first then your proteins  and your fats and then your carbs can achieve this  

wonderful result so if you're somebody who after  a meal gets tired or who struggles with Cravings  

during the day or maybe when you wake up in the  morning you just don't really feel rested or  

very well maybe your body just feels not right  maybe you're just feeling sluggish you're not  

really feeling like you used to feel and you're  concerned that as you Agee your health is going  

to get worse not better this simple trick can  really start to change things from the inside  

out now here's an example from my own glucose  data illustrating this concept so in this graph  

we have rice tofu and broccoli and I ate this meal  in two different orders so in the first test I ate  

rice then tofu then broccoli so not the correct  glucose order and then in the second experiment  

I had the broccoli then the tofu then the rice  and as you can see even though this was the exact  

same meal when I ate my food in the right order  so with the veggies first proteins and fats and  

then carbs last the glucose P was significantly  smaller and this is so easy because you don't  

have to change how much you're eating what you're  eating you don't have to count anything it's not  

complicated just next time you're faced with a  meal start with the vegetables very very simple  

now if protein fat and fiber feel like words that  are not very clear to you I want to get into some  

detail and explain to you exactly what they are so  that you can look at your next meal and understand  

precisely and quickly which element is which so  that you can eat them in the right order so here  

I'm reading from my food classification Master  list and you can get this list I'm putting a  

link in the description of um of this episode  so just click on that link if you want to get  

it for free hey really quickly if you want to  study your glucose levels and feel better than  

you currently do but you don't really know where  to start and you don't want it to be complicated  

because you're very busy well my recipe Club has  got your back monthly super easy recipes to keep  

your glucose level steady to keep your Cravings  low and to keep your motivation super high CU  

it's fun and new every month check out the link  in the description okay back to the episode so let  

me give you a few examples so fiber is vegetables  okay fiber let me go get some broccoli that I have

here fiber is basically vegetables so fiber is a  structural molecule that helps these vegetables  

stay sturdy and stay up okay if you pulverize the  fiber in this coliflower that I'm holding it's  

basically the same as making a cauliflower  smoothie so a cauliflower Smoothie has no  

structure it's liquid you could pour it into  a glass well the intact fiber in a cauliflower  

like this one is what is keeping it upright same  thing with the broccoli I have here same thing  

with basically every single vegetable Under the  Sun and yes that also includes tomatoes because  

I know tomatoes are a bit contentious because  technically they're a fruit but I put them in  

the vegetable category for the purposes of our  glucose levels don't be mad at me so let me read  

you um a few of the veggies that are highest in  fiber that you can use at the beginning of your  

meals when you're eating your food in the right  order so we have artichoke asparagus oine broccoli  

brussels sprouts cabbage carrots coflow collard  greens corette green beans kale kimchi lettuce  

mushrooms all olives yes olives do count as well  onions parsnips Peppers pickles radishes Rockets  

spinach Swiss chard and the tomatoes so next  time you're faced with a meal if there are any  

of these in your plate or a new meal well eat them  first that way you're going to get the benefits of  

this food order and I'm going to explain to you  in a second how it actually all works inside of  

your body and why we get this powerful effect  now protein so what is protein protein exist  

mostly in animal Foods so we're talking eggs meat  cheese fish but protein also exists in some plant  

Foods so nuts like almonds Brazil nuts cashews  are a good place to get um protein oh eggs also  

eggs are super good and important and then you  can also get protein in beans and pulses lentils  

peas if you're somebody who doesn't eat animal  protein okay so that's the Protein that's what  

you want to eat second and then fats I think  that's a pretty self-explanatory one I think  

everybody knows what fat is but just in case and  I'm reading again from my food classification  

Master list so you're welcome to download it  so you can read through it as well fat avocado  

butter coconut milk ghee olive oil Etc and then  we come to carbs so in the study they showed  

that the carbs should be eaten last now when  it comes to carbs I actually divide carbs cars  

into two categories we have starches okay and  that's for example from my list we have Bagels  

barley bread buckwheat we have rice we have  pasta anything that is starchy and comes from  

flour that is in the starch category and then  sugars so sugars are also carbs and sugars is  

anything that tastes sweet from a glass of orange  juice like in the to a chocolate cake for example  

so anything that is starchy or that tastes sweet  is a carb and should be eaten at the end of your  

meal so okay so that's the classification but  now I want to get into how does this actually  

work why is it that these scientists saw such  a big impact on our glucose levels when we eat  

our food in the right order here's why after  we eat food the food goes from your mouth to  

your stomach to your small intestine and as the  food travels it gets broken down into smaller  

bits so for example a slice of bread is going  to be broken down into small pieces of bread  

and then individual molecules and the molecules  are what make their way from your gut lining to  

your bloodstream okay and carbs so starches  and sugars they get broken down into glucose  

molecules so every time we eat carbs glucose  molecules from the carbs enter our bloodstream  

and there they can create a glucose Spike so when  do carbs create a glucose Spike and when do they  

not well all carbs increase our glucose levels in  our blood but in order to see a spike you need to  

have eaten a lot of carbs during that meal enough  to cause the glucose concentration in your body  

to go up significantly and then we call it a spike  when it's pretty significant now these spikes are  

what we want to avoid and this hack of eating your  food in the right order it actually acts on that  

process of letting molecules go through to your  bloodstream so let me explain imagine that your  

stomach is like a sink and your intestine is like  the pipe below the sink so food arrives in the  

sink and then gets broken broken down and passes  through to the pipe through to the intestine now  

if you eat during a meal the carbs first so let's  say you eat the bread and the orange juice first  

at the beginning of the meal well the bread and  the orange juice will arrive into your sink and  

then very quickly make their way through to the  pipe with nothing holding them back so in the body  

that means the carbs are going from your from your  mouth to your stomach to your intestine and then  

to your bloodstream super quickly nothing is star  stopping them they're completely uninterrupted if  

after the carbs you were to eat some protein and  some veggies the protein and the veggies would  

just kind of sit on top of the carbs and then  pass through to your intestine after the carbs  

so eating veggies after your carbs doesn't make  an impact on how quickly those glucose molecules  

are arriving into your blood now when we eat our  food in the right order so if we start the meal  

with the vegetables mhm if we start the meal with  our broccoli and our cauliflower then I'm holding  

here for example well the fiber in the veggies  and this is where it's genius the fiber in the  

veggies when it arrives to the bottom of your  sink so when it arrives at the bottom of your  

stomach it's actually not going to go through to  your bloodstream the fiber is instead going to  

create a sort of mesh like a protective barrier  and that protective barrier is going to sit at  

the bottom of your sink essentially and any any  glucose molecules coming down afterwards is not  

going to arrive so quickly into the pipe below  so if you eat veggies first at the beginning  

of a meal any glucose molecules from carbs  afterwards is not going to are not going to  

make their way that quickly into your intestine  and into your bloodstream so for you when you're  

eating it doesn't make a difference you're eating  the same meal but on the inside there's something  

structural going on the fiber first is protecting  you from glucose molecules arriving too quickly  

into your intestine and then into your bloodstream  so the order actually really matters it's not just  

all a big soup like we used to believe the fiber  first is really protective and it's going to slow  

down how quickly those glucose molecules are going  to arrive into the pipe and then go into your  

blood and that's really what we want to achieve  we want to slow down how quickly glucose molecules  

make their way to your bloodstream because when  you slow down how quickly they arrive you reduce  

the spike you make that Spike smaller so that's  the key here and so why do we do proteins and  

fats seconds because protein and fats also slow  down that passage from stomach to intestine that  

passage of molecules from your stomach to your  intestine is called gastric emptying it's not  

a very nice term but it essentially just defines  how quickly molecules are going through from your  

stomach to your intestine and interestingly they  actually don't go through that quickly uh I think  

the study that I saw showed that we have about  3 calories worth of food that go from stomach to  

intestine every minute so that's relatively slow  so digestion takes a long time however having the  

veggies first is going to slow that down even more  and prevent the glucose Spike the same scientist  

then ran another really interesting study looking  at the impact of this food order on hunger and on  

how long we stay hungry for after a meal so again  same concept we have two groups of people eating  

the exact same meal the one group is eating it  in the right order and the other group is just  

eating it in whatever order they want and  they're measuring a hormone that has a cool  

name it's called gin and gin is the hormone that  makes you hungry gin is the hormone that tells  

you ooh Jesse time to eat something find a snack  I'm hungry it's time to eat that's the hormone  

it's telling you when it's time to eat again and  interestingly this food order hack also impacted  

gin so remember both groups are eating the exact  same meal but in the group that is eating the meal  

in whatever order they want gillin stayed low for  about 2 and 1 half hours okay so gin after eating  

went down you're not hungry anymore and then about  2 and 1 half hours later gillin came back up and  

the people were feeling they they wanted a snack  again however in the group that ate their food in  

the right order so starting with the veggies gin  stayed suppressed for way longer they actually  

didn't even measure the very end of the graph  because it was just staying suppressed for so  

much longer but if you look at the pattern here  of the curve gin probably stayed suppressed for  

about four to 5 hours so if you're somebody who's  hungry all the time and trust me I used to be one  

of those people you're just always looking for  a snack it's really difficult because you get  

distracted maybe you carry snacks in your purse  maybe when you arrive somewhere you kind of check  

is there food around and you're always thinking  about your next meal well your gin is probably  

not staying low for very long after you're eating  so this hack can help that hormone stay lower for  

longer so that you can stay Fuller for longer and  what does that mean staying Fuller for longer why  

do we care because that means you can go about  your life and you can think about projects you  

want to do you can do things that you need  to do and haven't done in a long time you  

can take time for yourself not always thinking  about food so very very nice outcome of eating  

your food in the right order this study Was Then  followed up by another very interesting study from

2016 and in this study they looked at the impact  of this method of food order eating on the long  

term so they asked people with type two diabetes  to for 8 weeks to either eat their food in the  

correct order or just eat their food in whatever  order they wanted the results were fascinating  

absolutely fascinating what they found is that  after the8 weeks both groups of people with typ  

diabetes had lost about the same amount of weight  so about I think it was 2 kilos but only the group  

who ate their food in the right order also saw  the beginning of the remission of their type 2  

diabetes they saw on average a reduction of 18 mg  per deciliter in these people's fasting glucose  

levels so fasting glucose levels is the main  metric that we use to measure type two diabetes  

so if your fasting glucose is underneath 100  milligrams per deciliter you're considered  

healthy if it's between 100 and 120 you're  considered pre-diabetic and if it's above 120  

you're considered to have type 2 diabetes so when  you're diagnosed with type to diabetes your main  

objective is to lower that fasting glucose level  and it's very challenging but it's very important  

to help your long-term health and this hack very  easily lowers that fasting glucose levels by 18  

milligrams per deciliter in two months without  counting calories without doing any crazy diets  

just by changing the order in which you eat  your food and this kind of study makes me so  

happy because I find that often when people get  diagnosed with diabetes they feel like they have  

two options either medication or never eating  anything they like ever again in their life and  

honestly it's a horrible situation to be in it's  really not fun but just by changing the order of  

our food we can already see a big reduction and  that makes me so happy because food is medicine  

there is power we can do simple things that are  going to help us so so so much in situations  

where we feel stuck and we feel powerless so 18  milligrams per deciliter reduction and fasting  

glucose levels in just eight weeks that's huge  that could take somebody from 120 fasting glucose  

so with type two diabetes to 102 which means not  even very much pre-diabetic anymore almost healthy  

and normal anyway I love this one all this work  was then follow up followed up by a 2018 study  

done in people without diabetes um and this one is  from Kimiko nisho at all and this one is from the  

Journal of nutrition science and vitaminology  and it was called consuming carbs after meat  

or vegetables lowers post prual excursions of  glucose and Insulin in non-diabetic subjects  

so the importance of food order also applies in  people who do not have diabetes this going to help  

them prevent diabetes which is super important  because it's a massive global global epidemic  

but also just feel better have steady your energy  fewer cravings for chocolate and cookies all the  

time better sleep better skin better hormones and  just having a bit more you know pep in your step  

so whether you have type two diabetes or you don't  this food order is an incredibly simple place to  

start and it's very powerful this is massive guys  it means that if you have type two diabetes simply  

going on a diet might not actually be the solution  you need to be looking deeper and understand the  

molecules and the functioning of the food that  you're eating and eating your food in the right  

order taking advantage of that fiber first and  actually lowering your glucose spikes in that  

way is a very important key to start with and  when I meet you guys or when I meet people one  

of the most common questions that I get is is  type 2 diabetes genetic is it something that I  

can't do anything about if I have it is it just  something that's been passed on from my parents  

and my grandparents the answer is no yes genetics  plays a small role in whether or not you're going  

to develop type two diabetes but truthfully your  lifestyle and mostly how you're eating is going  

to be the determining factor in whether or not  you have the condition and whether or not you're  

able to put it in remission so eating your food  in the right order if you don't know where to  

start if you're feeling overwhelmed stressed  out like everything feels like way too much  

this is a really easy spot to start some other  common questions that I wanted to touch on so  

another common question I get is how long do you  have to wait between the elements of the meal in  

order to get this benefit um the answer is you  don't actually have have to wait at all so in  

the studies a few timings were tested 10 minutes  15 minutes but actually they realized that even  

zero minutes so just eating your food right in  that order without waiting is super powerful and  

works so you don't have to wait now what about if  you have a meal in front of you that you cannot  

easily break down into those three categories of  veggies proteins and fats and carbs then what do  

you do let's say you have a tuna sandwich or  lasagna or a salad with lots of stuff in it  

what are you supposed to do are you supposed to  open the sandwich and take out the salad and eat  

that first and then eat the meat and the cheese  and then eat the bread I mean if you want you  

can but no you don't have to I have a solution  for you that doesn't involve separating out very  

cumbersomely all the elements of your meal so the  very easy thing you can do to harness the power  

of this hack is to have what I call a veggie  starter let me explain so a veggie starter the  

concept is before your main dish you're going  to add a plate of vegetables to the beginning  

of your meal and then you're going to eat your  mixed meal or whatever else you're having so a  

veggie starter is just a dish built around veggies  it can be cauliflower and broccoli I have these  

here next to to me because they're my favorite  vegetable um and I find them so pretty and I  

also find the the fractals and the cauliflower  just so cool but anyway sidebar so you can make  

a veggie starter out of any type of veggie and if  you click on my food classification Master list  

in the description you'll get a list of all of my  favorite recommended vegetables it can be a simple  

side salad that you order at the restaurant it can  be roasting some peppers in advance for your whole  

week and keeping keeping them in your fridge and  having them at the beginning of your meals it can  

be even 20 olives if you're out at a restaurant  or at a bar and there's nothing else so you can  

compose your veggie starter really however best  you like it it doesn't have to be complicated it  

can take you 5 minutes and as a result whatever  you're going to be eating during the rest of the  

meal is going to have less impact on your glucose  levels and you will feel so different gin will  

go down inflammation will go down if you want to  prevent or diabetes into remission it's also going  

to help you tremendously super simple and you're  going to feel like a different person especially  

if you suffer from Cravings after your meals  maybe you always want to eat something sweet or  

if you're just always tired this hack can change  your life and one last thing I want to mention  

when I first discovered this hack I thought about  the following you know when you go to a restaurant  

and they put the bread on the table before you  order and you end up just going for it right  

I always used to go for the carbs first because  I'm hungry and it's there and I want to eat them  

and then I thought huh if I owned a restaurant  and I wanted to encourage people to eat as much  

as possible at the restaurant I would actually do  the same thing I would give them the bread at the  

beginning of the meal so people eat the bread on  an empty stomach the glucose molecules go really  

quickly into their bloodstream creating a big  glucose Spike and then about 90 minutes after  

they ate the bread their glucose is crashing  and that crash activates the craving Center in  

our brain and makes us want to eat more food  and maybe 90 minutes after the bread arrived  

is actually when the waiter comes to your table  and asks you hey would you like to order dessert  

conspiracy not conspiracy I don't know but I find  this quite interesting so next time you're at the  

restaurant if they serve you bread try to not eat  it first keep it and have it after your main meal  

maybe your main dish maybe you can use it to you  know soak up the sauce on your plate that's going  

to keep your glucose level steady and help you  feel so much better okay Angels that's all we  

have time for today and if you want my food  classification Master list that many of you  

have printed out and put on their fridge click  on the link in the description this is going  

to help you start to become a food detective and  able to analyze any plate anything and know what  

order to eat your food in and remember remember  only do this if it's easy never if it's stressful  

this is something that should be positive  and enjoyable not something to stress you  

at there's plenty of other hacks that will cover  that you can do when you can't do this one okay

[Music]

bye w