How changing the order of your meals can lower blood sugar spikes: Know its benefits
Finally, finish with carbohydrates such as roti, rice, or millet. Eating this way slows down digestion and helps avoid sudden glucose spikes. It also boosts insulin response, helps you feel full longer, and supports better metabolic health. Perfect for people with pre‑diabetes, type 2 diabetes, or anyone wanting steadier energy levels
What is
meal sequencing
and how it works in controlling blood sugar
Meal sequencing refers to eating your meal components in a specific order:
Vegetables (especially non‑starchy/fiber-rich)
Proteins and healthy fats
Carbohydrates (grains, starches, or sweets)
Eating fiber and protein first slows gastric emptying and reduces the rate at which carbohydrates are absorbed.
This helps reduce post-meal blood sugar spikes.
How meal sequencing works
1. GLP‑1 release and insulin efficiency:
Protein and fat eaten first increase incretin hormones like GLP‑1, triggering better insulin response and slowing down glucose absorption
2. Delayed gastric emptying:
Starting meals with fibre and fats slows digestion, leading to a gradual blood sugar rise rather than a sudden spike
3. Improved insulin sensitivity:
Consistent sequencing may gradually enhance the body's insulin function, benefiting long‑term metabolic health
Benefits of meal sequencing
By adopting a meal sequencing approach, individuals with diabetes can experience several benefits, including:
Better post-meal
blood sugar control
:
Eating vegetables and protein before carbohydrates can slow down the digestion and absorption of glucose, reducing blood sugar spikes.
Reduced insulin requirements:
By regulating blood sugar levels, meal sequencing can help reduce the need for insulin medication.
Improved overall
diabetes management
:
Meal sequencing can be a valuable tool in managing diabetes, reducing the risk of complications, and improving overall health.
Potential weight loss benefits:
By controlling blood sugar levels and improving insulin sensitivity, meal sequencing can also support weight loss.
Enhanced nutrient absorption:
Eating a balanced meal with vegetables, protein, and complex carbohydrates can ensure optimal nutrient absorption.
Also read |
Natural herbs that help regulate blood sugar levels at home
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
India Today
11 minutes ago
- India Today
Is my child autistic? The new-age panic that's robbing kids of just being kids
Little Neel is just 2 years old. Last week, he started repeating one word nonstop, "car car car" and avoided eye contact during dinner. His mother, Kavita, watched him closely, panic rising in her chest."Is he stuck in that word? Why won't he look at me? Is he autistic?" By dawn, Kavita was exhausted, scrolling through symptom lists and booking a consultation even though she wasn't sure what she feared more: missing something or overstating it. In homes across India, parents of toddlers like Neel are experiencing this fear. A sentence repeated once or a pause that lasts too long becomes a potential red flag. But often, what's labelled worrying behaviour is just very young children being DATA TELLS US How common is autism?The World Health Organization estimates about 1 in 100 children globally has autism Large-scale research in India puts the rate closer to 1 in 500 children diagnosed, though prevalence studies vary by methodology and region Accurate estimates for toddlers in India are neurodevelopmental issues like autism account for roughly 1.6% of mental disorders in Indian adolescents (ages 13-17), per the National Mental Health Survey 2016 ARE MORE FAMILIES SEEKING HELP?A Chennai tertiary mental health center saw young people (ages 10-24) seeking help rise from 240 in 2017 to 437 in 2021-an increase of over 80% in five years That tally reflects general youth-not just autism-but it signals rising mental health concerns and demand for the broader picture in India shows nearly 50 million children (ages 0-17) are estimated to suffer from mental disorders, but less than 1% are treated or receive professional helpWHY PARENTS OVERREACT AND WHY IT'S HARD TO LET GOSeveral factors feed this anxiety:Increased awareness-driven by social media, parenting blogs, and online videos-can blur the line between curiosity and clinical isolation and heightened screen use have disrupted early social development for many tools like the M CHAT may flag stammering or repetitive play-even in neurotypical children-and lead to over-caution .EXPERT & PARENT VOICESDr. Aditi Joshi, developmental pediatrician, Mumbai: "Toddlers often repeat sounds or avoid eye contact-not because of autism, but simply because they're exploring or feel shy. A few weeks of observation usually helps more than hours of worry.""Our daughter stopped using full sentences for a couple of days just monosyllables. We panicked. Three weeks later, she was back to talking clearly. I learned that kids sometimes take pauses especially when under stress from school routines." says Vikram Mehta, a father in BangaloreHOW TO SUPPORT WITHOUT PANICObserve over 4-6 weeks before seeking a professional visit many quirks resolve naturally with trusted screening tools at 18 and 24? months not every pause needs alarm concerns persist, consult a pediatric developmental specialist, not just online a second opinion before labelling a child; children internalise labels early intervention when needed but don't pathologize normal toddler parents are doing their best amid rising expectations and an overwhelming amount of information. Yet normal toddler behaviors pauses, repetitions, occasional shyness are often mistaken for red choose patience over panic. A child repeating "car" may just be engrossed in rhythm, not on the spectrum. Fear can blur perspective. Our children need time, not diagnoses, to bloom into themselves. - Ends
Time of India
44 minutes ago
- Time of India
US targets knockoff weight-loss drugs
Dozens of lawmakers are urging US health regulators to crack down on the booming market for knockoff weight-loss drugs amid mounting concerns over their potential safety risks. On Friday, a group of more than 80 bipartisan lawmakers asked the US Food and Drug Administration to stop counterfeit and copycat versions of GLP-1 drugs like Wegovy and Zepbound from flooding the market—a problem that emerged over the last year. 'We are concerned about recent reports revealing a surge in illegal and counterfeit anti-obesity medications,' they wrote in a letter to FDA commissioner Marty Makary. 'Undoubtedly, illegal counterfeit medications pose an increased risk to patient safety with sometimes fatal consequences.' The group—spearheaded by Representatives Richard Hudson of North Carolina and Herb Conaway of New Jersey—asked the agency to ramp up enforcement over illegally imported weight-loss drugs. They suggested issuing warning letters and better monitoring non-compliant online retailers and so-called compounding pharmacies that sell the medicines. The lawmakers also said the FDA should work in tandem with US Customs and Border Patrol agents to stop Chinese entities from shipping unsafe weight-loss drugs into the US. They requested an update on the FDA's efforts by July 30, given the 'urgency' of the situation. A spokesperson for the FDA said the agency will work with the US Department of Health and Human Services to provide a 'complete and thorough' response to the issues raised in the lawmakers' letter. 'Any effort to undermine America's supply of safe medicines is an issue that FDA takes seriously,' the spokesperson said. 'And we are deeply committed to strengthening the oversight of imported products at US ports of entry.' In recent years, the popularity of GLP-1 drugs has led to an explosion of copycats and counterfeits made by companies seeking to capitalise on the hype. State-licensed pharmacies were temporarily allowed to make copies of the drugs during a supply shortage but are no longer permitted to do so after Novo Nordisk and Eli Lilly boosted production. Still, some pharmacies have refused to wind down their operations while others have pivoted to selling the drugs in lower doses in order to avoid regulatory scrutiny. Counterfeit drugs are made by unregistered entities typically using illegally imported ingredients. As recently as April, there continue to be instances when counterfeit Ozempic pens covertly enter the drug supply chain undetected. Some patients are also purchasing ingredients directly from online sellers in an attempt to make the drugs themselves at home. In both cases, the medications don't go through the same rigorous approval process as brand-name drugs made by Novo and Lilly. Experts worry the lack of oversight is putting patients at risk. The FDA has said it's aware of hospitalisations potentially linked to the copycat drugs, but that adverse events are likely being underreported. 'We support the bi-partisan call for the FDA to crack down on counterfeit and illegally sold weight-loss drugs,' said a spokesperson for Hims & Hers Health , one of the telehealth firms that sells compounded GLP-1s. 'We appreciate lawmakers' recognition that legitimate compounded medications dispensed by state-regulated pharmacies are not counterfeit. Patient safety must always come first.' Novo and Lilly have discouraged consumers from using compounded and counterfeit products, including suing telehealth firms that sell the copycat versions and working with border agents to seize illegal shipments.
Mint
an hour ago
- Mint
New IPO: NephroPlus files papers with Sebi for ₹353.4 crore IPO to expand Dialysis clinics
Nephrocare Health Services Limited, widely recognized under the brand name NephroPlus, has filed a Draft Red Herring Prospectus (DRHP) with the Securities and Exchange Board of India (SEBI) to raise ₹353.4 crore through an initial public offering (IPO). The Hyderabad-based company plans to use the proceeds to expand its network of dialysis clinics across India and repay outstanding debt, with the balance allocated to general corporate purposes. Advertisement The IPO will include a fresh issue of equity shares worth ₹353.4 crore and an offer-for-sale (OFS) of up to 1.27 crore equity shares by promoter and non-promoter shareholders. Among the OFS participants are Investcorp Private Equity Fund II, Healthcare Parent Limited, Edoras Investment Holdings Pte. Ltd., and 360 One Special Opportunities Fund. The company may also consider a pre-IPO placement of up to ₹70.6 crore, which would reduce the size of the fresh issue accordingly. Asia's Largest Dialysis Service Provider Established in 2009, NephroPlus has emerged as Asia's largest dialysis services provider and the fifth-largest globally in terms of the number of treatments performed in FY25, according to a Frost & Sullivan report. As of now, the company operates 447 clinics across 269 cities in 21 Indian states and 4 Union Territories, serving over 33,000 patients annually. NephroPlus commands more than 50 percent revenue market share in India's organised dialysis services market. Advertisement NephroPlus has also made a significant push into international markets. It currently operates 34 clinics in the Philippines, 5 in Nepal, 4 in Uzbekistan, and recently entered Saudi Arabia in a bid to tap the Middle East healthcare market. The company's promoters include Vikram Vuppala, BVP Trust (Bessemer Venture Partners), and Investcorp-affiliated entities. Proceeds to Fuel Domestic Expansion As per the DRHP, NephroPlus will allocate ₹129.1 crore from the fresh issue proceeds towards setting up new dialysis clinics in India, which aligns with its strategy to grow its domestic footprint. An additional ₹136 crore will be used to pre-pay or repay certain existing borrowings, enhancing the company's financial flexibility and improving its balance sheet. Advertisement In FY25, the company reported ₹755.8 crore in revenue from operations and a profit after tax of ₹67 crore, reflecting robust growth amid increasing demand for kidney care services. With chronic kidney disease (CKD) rising as the third fastest-growing cause of death globally, and diabetes and hypertension being its primary drivers, NephroPlus is well-positioned to benefit from secular health trends. ICICI Securities, Ambit Private Limited, IIFL Capital Services, and Nomura Financial Advisory and Securities (India) are acting as Book Running Lead Managers (BRLMs) for the IPO. Disclaimer: The views and recommendations made above are those of individual analysts or broking companies, and not of Mint. We advise investors to check with certified experts before making any investment decisions. Advertisement
