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Hi Reader,

Blood sugar regulation is vital for anyone, not just people with diabetes or pre-diabetes. In fact, most blood sugar issues arise from our everyday eating and lifestyle. The kind of diet that we enjoy these days, after years, overwhelms the body's intricate machinery responsible for turning nutrients into energy.

Your physiology evolved on drastically different food sources compared with modern, highly processed, carb-heavy foods. As a result, you spike your blood sugar after eating those foods. Regular blood sugar spikes over a long time lead to various health issues.

Over the next few weeks, I'll be going over different strategies you can easily implement in your daily eating to support healthy blood sugar.

The order of your food matters

First of all, aim to include all macronutrients in a meal. A refresher: There are three macronutrients: fat, protein, and carbohydrate.

Ideally, your plate will have a salad or a cooked vege, protein like fish, meat, poultry, or tofu, and a starch like rice, potato, corn on the cob, etc.

To minimize the blood sugar spike, you want to start your meal by eating a salad or veg, then move to protein, and last, starch.

A recent study tested healthy people and their blood sugar response to three meals. Everyone ate the same meal of rice, vegetables, and meat on three separate days. However, the food order changed each day, as shown in the picture below. When they ate rice first, followed by vegetables and meat, their blood sugar and insulin increased significantly more than when they ate rice last.

Until next week, take care!

Olga