A New Idea For Blood Sugar Management in Type II Diabetes
Did you know that if you eat protein and vegetables, wait about ten minutes, then eat carbohydrates, you may see better blood sugar control as compared to eating carbohydrates first or everything all at once? A recent study shows that the timing of carbohydrate intake may have major effects on blood sugars after eating, comparable to common drugs used to lower blood sugars for those with type II diabetes such as metformin. The researchers were inspired by a previous study that focused on consumption of whey protein before carbohydrates leading to lower blood sugars, but this study tested the effect of the differences in timing.
A select group of 16 overweight, mostly middle-aged, people with type II diabetes taking a regular prescription of metformin consumed three meals each. Each of these meals were consumed in a 30-minute period over the span of about three weeks with a 12-hour period of fasting, or not eating, before the test meal. The meals consisted of the same food, but with a different order each time of carbohydrate consumption: carbohydrates first, carbohydrates last, or all foods eaten together.
Levels of blood sugar, as well as insulin and glucagon-like peptide-1, were tracked before and after each of the three meals in 30-minute time intervals up to three hours after eating. The most important difference was shown in the blood sugar levels when comparing carbohydrate-last meals with carbohydrate-first and all-together meals.
Amazingly, blood sugars were much more stable and remained lower in the meal where carbohydrates were consumed last! Both eating carbohydrates first as well as each food component without any breaks led to a similar rate of blood sugar spikes. However, the most noted improvement resulted with the blood sugars maintained steadily, as indicated with the carbohydrate-last meal. A possible explanation for this phenomenon is that carbohydrate consumption after proteins and vegetables could slow down the absorption of the carbohydrates.
Eating carbohydrates last could mean less insulin needed for the same amount of carbohydrate consumed. The study suggested that blood sugars appeared to be steadily maintained using the strategy of eating protein and vegetables first in a ten-minute period, then waiting ten minutes, then consuming carbohydrate-rich foods. This could be a great way to better control blood sugars for those with type II diabetes.
If you are a type II diabetic, consult your doctor or dietitian before attempting this strategy to manage your diabetes or starting any new health regimen. This particular study did not include patients who are the following: healthy adults, prediabetes, type I diabetes, or other types of diabetes, children, chronic renal or hepatic disease, history of bariatric surgery, taking corticosteroids or antidiabetic medication other than metformin.
Reference:
Shukla AP, Andono J, Touhamy SH, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Research & Care. 2017;5(1). doi:10.1136/bmjdrc-2017-000440
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