Dr. Irina Vasilyeva revealed that the order in which we eat can affect how quickly blood glucose levels rise.
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The doctor notes that in 2015, researchers conducted a small trial with 11 patients with type 2 diabetes. When they ate vegetables and protein-rich foods before carbohydrates, their glucose levels one hour after eating were approximately 37 percent lower than when the order was reversed. A similar effect has been observed in other studies, including in people with diabetes.
This mechanism is linked to fiber, protein, and fat, which slow down carbohydrate absorption and gastric emptying. As a result, glucose enters the bloodstream more smoothly.
Most studies were small and short-term. However, a randomized pilot study conducted in 2023 and lasting 16 weeks showed no statistically significant benefit for HbA1c levels (glycosylated hemoglobin test) or body weight. There is still no evidence that this measure prevents myocardial infarction or stroke.
She says: "Therefore, I advise against worrying and not turning every lunch into a strictly structured procedure."
According to her, the diet does not compensate for poor nutrition. If there are few vegetables and many fatty foods and refined carbohydrates, rearranging the dishes will not make the food healthy.
She says: "But the habit of starting with vegetables can be beneficial, simply because vegetables will eventually become a mandatory part of the meal."
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