It is suggested that eating food groups in a particular order at meals has health benefits, especially in controlling blood sugar and supporting metabolism. So, what is eating in order?
Recently, there have been many opinions on social networks that in a meal, the best order is to eat: soup, fiber (from vegetables and fruits), protein (from meat) and finally starch.
Ms. NTTT (46 years old, in Phu Nhuan District, Ho Chi Minh City) shared that in each meal, she usually eats rice (starch) first, followed by alternating foods including meat, fish and vegetable soup. Similarly, Ms. LNKN (21 years old, in Tan Binh District, Ho Chi Minh City) also has the habit of eating this way. Ms. N. said: “Eating rice or starch first in a meal is always my priority because it immediately relieves hunger and cravings. Then, depending on my preferences for the dishes prepared in the meal, I will choose to eat vegetables or meat next...”.
On the other hand, Ms. NLT (21 years old, in Binh Thanh District, Ho Chi Minh City) said: "I often put food and vegetables on a spoonful of rice and eat, which makes it more delicious. Many members of my family also eat like that."
Limiting or eliminating fiber from your diet can cause intestinal diseases, increasing the risk of diabetes and cardiovascular disease.
The truth about the benefits of eating in order
Specialist Doctor 1 Truong Le Luy Na, Deputy Head of the Department of Nutrition, Hospital for Tropical Diseases (HCMC) said that eating habits play an important role in maintaining health and preventing chronic diseases. Accordingly, the opinion about the order of eating: Fiber - protein - starch in meals is completely scientifically based.
“Many studies have shown that the order in which food groups are eaten can affect health and metabolism. Eating fiber first will slow down the rate of sugar absorption from starch, stabilizing blood sugar after eating. Fiber also creates a feeling of fullness, supporting weight control. Next, eating protein helps the body maintain stable energy and stimulates the secretion of hormones that reduce hunger. Starch should be eaten last to avoid sudden increases in blood sugar, limiting the risk of insulin resistance or type 2 diabetes,” Dr. Luy Na explained.
In particular, the elderly and people with underlying diseases should also eat the groups of nutrients in the above order to improve health and reduce the risk of complications.
According to Dr. Luy Na, eating vegetables first helps slow down the rate of glucose absorption, reduce blood cholesterol and aid digestion. Then, you need to supplement protein from meat, fish, eggs, beans, nuts, etc. to maintain muscle and provide stable energy. Finally, you should eat a moderate amount of starch, prioritizing complex starches such as brown rice, sweet potatoes, oats or whole wheat bread, etc.
According to Dr. Luy Na, the order of eating fiber - protein - starch is recommended for people with underlying diseases to reduce complications and improve health.
Harmful effects of arbitrarily omitting groups of substances in meals
Poor eating habits can have a negative impact on your health in the long run. The following cases have been identified by doctors as having negative health consequences:
Eat protein and starch first, not fiber : Lack of fiber causes the body to absorb glucose faster, causing blood sugar to increase rapidly after eating, causing constipation, imbalance in intestinal microflora, and increasing the risk of colorectal cancer. This increases the risk of diabetes and cardiovascular disease.
Eat only protein and fiber, no starch : Long-term elimination of starch can cause the body to lack energy, causing fatigue, reduced work performance and memory loss. In addition, eating a lot of protein puts pressure on the liver and kidneys, increasing the risk of kidney stones or increasing kidney damage in patients who need to limit protein.
Maintaining a balanced diet is extremely important for people with normal health as well as those with underlying health conditions. Therefore, people should avoid completely eliminating any group of substances to ensure long-term health.
Source: https://thanhnien.vn/an-theo-thu-tu-chat-xo-dam-tinh-bot-co-that-su-tot-185241218164132226.htm
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