Why is it important to eat veggies first during a meal? A scientist weighs in

Time of India

7 hours ago

According to biochemist Jessie Inchauspé, the order in which we eat significantly impacts our health. Starting meals with vegetables leverages dietary fiber, creating a protective barrier in the intestine. This slows glucose absorption, preventing blood sugar spikes and curbing cravings.
It is known that diet plays a crucial role in our overall health and well-being. So does the order of what you eat. Yes, that's right. When you sit down to eat a meal, what do you reach for first? Carbs, protein, or veggies? If you are thinking, 'Why does that matter?' It actually does.
Jessie Inchauspé, a French biochemist and bestselling author of Glucose Revolution and The Glucose Goddess Method, is known for changing how people approach their meals. Recently, she spoke about how and why the order of what you eat plays an important role in your health.
The science of food order
Inchauspé says that eating foods in a specific order can significantly impact blood sugar levels, energy, and overall health. She says that starting meals with vegetables can leverage the power of dietary fiber.
This method, she says, can reduce glucose spikes, curb cravings, and also promote sustained energy.
She explains that the sequence in which foods are eaten affects how the body processes glucose. 'Recently, scientists have discovered why it's so powerful. It's because veggies contain fiber. When you have fiber at the beginning of a meal, what it does is that it coats your intestine. It makes a sort of protective barrier, this protective mesh, kind of gooey, fibrous mesh,' she said, in a
podcast
.
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This fibrous barrier slows down the absorption of glucose from carbohydrates and sugars eaten later in the meal. Due to this, there are no sharp spikes in blood sugar.
Practical benefits of eating veggies first
The benefits of eating vegetables first go beyond glucose control. According to Inchauspé, this practice can also curb cravings. How? Well, eating vegetables first can make you feel fuller for longer, reduce cravings, and support overall metabolic health.
'You can make the experiment if you're wearing a monitor. Just have a small plate of carrots, spinach, broccoli, cherry tomatoes, or whatever veggies you like before a meal and see how much smaller your glucose spike is.
You stay fuller for longer, have fewer cravings, and you're helping your body from within too,' she adds. Interestingly, her method is sustainable too, as it does not require eliminating your favourite foods but rather reordering them to optimize health outcomes.
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Take away
Food can be medicine, too. Adding vegetables to the
diet
has many other benefits. You get fibre, essential nutrients, and is also good for the gut, heart, and brain. While having your meal, you can start with a handful of veggies you enjoy. This could be as simple as a side salad, steamed broccoli, or a few cherry tomatoes before diving into the main course. This way, you can manage blood sugar without restricting your diet.