WHETHER a quick weekday dinner or an elaborate lunchtime feast, meals typically involve a combination of a main dish, vegetables, and often a starch.
And if you’re looking to lose weight, the order you eat each of these components is important, say researchers.
Researchers from Stanford University tested if eating a dose of fibre, protein or fat before carbohydrates impacted blood sugar spikes.
Frequent blood sugar spikes can lead to weight gain and increased risk of obesity because the body is forced to store excess glucose as fat.
But the experts found this could be avoided by changing not what people eat, but what order they eat foods in.
In the study, the scientists looked at 55 volunteers, half of which has signs of pre-diabetes – a condition where blood sugar levels are higher than normal but not high enough to be diagnosed as diabetes.
They were given a meal consisting of rice on three separate occasions, and had to wear devices to measure blood sugar levels, known as continuous glucose monitors.
In the 10 minutes before each meal, participants were given either a fibre supplement, protein in the form of boiled egg whites, or dairy fat from crème fraîche.
When the researchers looked at the results, they found eating fibre or the egg protein lowered the blood sugar spike that came from eating the energy-dense rice.
Eating the fat before the rice didn’t lower the blood sugar spike but did delay it from happening.
This suggests eating fibre-rich foods like vegetables and proteins like eggs before enjoying carbohydrates could prevent blood sugar surges that can lead to increased hunger.
Professor Michael Snyder, an expert in genetics and author of the study, recommended dieters eat their meals in a specific order.
He said: “Eating carbohydrates later in a meal is still a good idea even though it had not yet been sorted out whether it is best to eat protein, fat or fibre before carbohydrates.
“Eat your salad or hamburger before your French fries.”
Carbohydrates are naturally found in a wide variety of foods, including grains (bread, rice, pasta), fruits (apples, bananas), vegetables (potatoes, corn), legumes (beans, lentils), dairy products (milk, yogurt), and starchy vegetables (sweet potatoes, peas).
They’re vital for providing energy to the body, particularly for the brain and nervous system.
They also play a role in maintaining muscle tissue, supporting healthy digestion, and providing essential micronutrients.
And can help regulate mood, promote heart health, and assist in managing weight.
The NHS recommends carbohydrates make up 50-60 per cent of a person’s daily calorie intake.
For weight maintenance, women generally aim for 45-60g of carbs per meal, while men aim for 60-75g.
For weight loss, women may reduce this to 30-45g per meal, and men to 45-60g.
A good starting point is to have about a quarter of your plate as starchy carbohydrates (like potatoes, bread, rice) at each meal, adds the NHS.
Other science backed ways to lose weight
Calorie deficit
To lose weight, it’s essential to consume fewer calories than you burn. This can be achieved through a combination of diet and exercise.
Prioritise protein
Protein-rich foods can help increase satiety, promote muscle growth, and support weight loss.
Increase fibre intake
Fibre-rich foods can aid in weight loss by promoting feelings of fullness and helping regulate blood sugar levels.
Limit processed foods and added sugars
Reducing the intake of these foods can significantly impact calorie intake and contribute to weight loss.
Engage in regular exercise
Aerobic exercises (like walking, running, or cycling) and strength training (like lifting weights) are both beneficial for weight loss.
Prioritise sleep
Adequate sleep is important for hormone regulation, appetite control, and overall weight management.
Manage stress
Stress can lead to unhealthy eating habits and contribute to weight gain. Finding healthy ways to manage stress is crucial.
