Samantha Ruth Prabhu shares one simple trick that fixed her spikes in blood sugar levels
For individuals managing diabetes, it's essential to regulate blood glucose levels by choosing foods that don't sharply disrupt insulin production. A clean and nutrient-dense diet is often seen as a solution. However, even the healthiest meals can cause unexpected sugar spikes if one fundamental principle is overlooked—the sequence in which the food is eaten.
Samantha Ruth Prabhu's Food Sequencing Revelation
Actress Samantha Ruth Prabhu recently opened up about her journey of understanding blood sugar fluctuations. While monitoring her glucose levels using a tracking device, she noticed something odd. Despite consuming balanced, nutritious meals, her readings sometimes showed abnormal sugar increases. This prompted her to explore the order of food consumption. She found that by adjusting the order—starting with vegetables, followed by protein, and then ending with carbohydrates—her glucose levels stabilized significantly. This approach, called food sequencing, has become a game-changer for many facing similar challenges.
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Science Behind the Sequence
Research, including findings from UCLA Health, supports the idea that meal sequencing plays a vital role in managing post-meal
blood sugar levels
. Eating fibrous foods, proteins, and healthy fats before refined carbs can positively influence the way the body processes food, especially in the post-meal phase.
Minimize Sugar Surges
After a meal, sudden spikes in blood sugar can increase the likelihood of developing type 2 diabetes. Refined carbohydrates—such as white bread, white rice, and sugary foods—rank high on the glycemic index, which means they cause rapid changes in glucose levels. However, whole foods like legumes, beans, and vegetables are rich in fiber and digest slowly, leading to a more stable blood sugar response. Eating these high-fiber options before refined carbs can cushion the impact and reduce insulin surges.
In a 2022 long-term study on people with Type 2 diabetes, participants who consistently ate vegetables before carbs showed significantly better HbA1C levels after five years than those who didn't.
Promoting Fullness and Managing Weight
Feeling satisfied after eating is essential for weight control and preventing obesity. A hormone known as GLP-1 plays a major role in increasing satiety by slowing down how quickly the stomach empties. Studies indicate that consuming protein before refined carbohydrates enhances GLP-1 activity. Interestingly, both plant-based and animal proteins can achieve this effect, but meals high in fiber amplify the results.
Lowering Inflammation Through Smart Eating
Diets heavy in refined carbs or low in fiber can fuel chronic inflammation. Elevated blood sugar levels stimulate immune cells, leading to heightened glucose processing—a response that can wear down the immune system over time. Sequencing your meal to prioritize vegetables and protein helps reduce sugar consumption and curbs inflammatory responses. Cutting back on sugary, high-glycemic foods also supports immune health and may even reduce the risk of autoimmune conditions.
However, it's important to limit saturated fats—especially from red and processed meats—as these too contribute to inflammation. Opt for lean or plant-based protein sources to minimize this risk.
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