A simple change in the order in which you eat could help smooth out blood sugar spikes, new research suggests, but experts say it’s not necessarily a “silver bullet.”
In a study published in the journal Diabetes in October, mice given olive oil 15 minutes before glucose – a simple sugar that the body uses for energy – had a smaller early rise in blood sugar than mice given glucose first or glucose alone. The researchers also observed the effect in mice with type 2 diabetes and severe insulin deficiency.
The researchers also tested other dietary fats, suggesting the answer may not be unique to olive oil. The experiment offers clues to the importance of meal order.
“Our results suggest that the order in which nutrients reach the intestine may trigger a coordinated hormonal-nervous response that changes how quickly the stomach delivers glucose to the intestine,” corresponding author Dr. Daisuke Yabe of Kyoto University said in a statement.
When the mice were given fat before sugar, their stomachs released food into the intestine more slowly and their blood sugar levels rose less sharply at first.
The researchers also found that giving the mice fat first triggered an early increase in two hormones, glucagon and GLP-1. Although glucagon is generally known to raise blood sugar, researchers have found that the two hormones appear to work together to help limit the rise in glucose.
Yabe said the group’s research draws on practical approaches that people can get behind. “Meal sequencing is attractive because it simply changes the way a meal is consumed rather than forcing people to avoid entire food groups,” he said.
The researchers, however, said additional studies are needed to test meal sequencing in humans.
The study adds to research on how ordering food can offer a convenient way to moderate blood sugar, Huma Chaudhry, a Chicago-based dietitian and founder of Dose of Nutrition, told Fox News Digital.
Chaudhry also cautioned, however, that since the study was conducted on mice, “we cannot assume that the same results would occur in humans.”
Previous human research suggests that eating vegetables or protein before carbohydrates can also help moderate blood sugar levels after meals, while more research is needed on olive oil in particular, she said.
“The takeaway is not that everyone should start drinking olive oil before a meal,” she said, adding that there’s “no need to treat it like a supplement or a quick fix.”
“The most important message is about creating balanced meals that naturally contain healthy fats, proteins, fiber and carbohydrates,” Chaudhry added.
The mice were fasted overnight and given olive oil and glucose separately, 15 minutes apart, which is different from people eating a typical balanced meal.
Chaudhry suggested starting with a leafy green salad dressed with olive oil before the pasta, or pairing eggs with toast for breakfast. Food sequencing does not require separating foods at a set interval, Chaudhry said.
At dinner, for example, someone might first eat a salad dressed with olive oil, then eat chicken and pasta together, which can raise blood sugar levels.
“The order of foods can influence blood sugar levels and the overall quality and balance of our meals,” she said.
Gn Health
