Eat Protein & Veggies First for Healthy Blood Sugar

kabobNearly 30 million Americans are living with diabetes, putting them at a greater risk of heart disease, kidney disease, blindness, and even premature death. From previous studies we know that a healthy diet is critical to diabetes control and prevention, and now a new report published in the journal Diabetes Care takes that advice one step further.

In addition to eating the right foods, researchers at Weill Cornell Medical College have determined that the order in which we eat certain foods may impact blood sugar levels after eating—and that eating protein and veggies first (before carbohydrates) may help regulate insulin levels and in turn help keep blood sugar in check.

The small study looked at nearly a dozen morbidly obese adults with type 2 diabetes. After monitoring their food intake, it was discovered that post-meal blood glucose levels were significantly lower (by as much as 29%) up to two hours after eating when protein and vegetables were consumed before carbs.

Because starchy carbohydrates break down into sugar in the body and can cause sharp spikes in blood sugar, study author Louis Aronne believes this simple step may be a helpful way for diabetics to manage their blood sugar levels throughout the day. Ideally, health experts agree that a diet low in carbs, sugar, and grains and high in non-starchy vegetables, low-sugar fruits, protein, fermented foods, and healthy fats is the most beneficial.

No tags

The U.S. Obesity Epidemic is Getting Worse, Not Better

man_blood_pressureWe know that carrying too much weight is unhealthy. We know that the standard American diet (SAD) is loaded with unhealthy fats and sugar, both of which contribute to obesity. And we know that being obese is linked to serious health problems such as diabetes, high blood pressure, and heart disease. Yet, despite all this, Americans are getting heavier.

A Washington University School of Medicine study recently determined that our struggle with weight gain is getting worse—with more than two-thirds of adults either overweight or obese. When compared to a similar study conducted just 20 years ago, researchers saw a significant jump in the percentage of overweight or obese adults: up from 63% of men and 55% percent of women to nearly 75% of men and 67% of women.

“We see this as a wake-up call to implement policies and practices designed to combat overweight and obesity,” said study author Lin Yang. He believes education still plays a key role in combating obesity, but that cities and workplaces can also get involved by encouraging healthy eating and offering more opportunities for physical activity.

The study, published last month in JAMA Internal Medicine, also found that adults who are obese now outnumber those who are merely overweight. Data was used from the National Health and Nutrition Examination Survey and looked at the records of more than 15,000 men and women 25 years and older.

No tags