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Meal Sequence: Rice, Vegetable or Meat?

The traditional Chinese eating habits usually eat rice first, then vegetables and meat, drink soup, and finally eat some fruit after the meal. However, many experts have warned that this approach should be changed. 

Scientists have found that the order of diet is the key to controlling blood sugar because meal sequence has been gaining much attention as part of a healthy diet among individuals with Type 2 Diabetes.

 

It is recommended that a meal start with vegetables and protein foods and end with carbohydrates.

 

1. Vegetable-Meat-Rice food sequence intake lowered the glycaemic response significantly with increased stimulation of GLP-1 (Glucagon-like peptide-1).

 

2. GLP-1 is a hormone that plays important roles in regulating appetite and blood sugar levels.

 

3. It also increases the feeling of fullness during and between meals by acting on appetite centres in the brain and by slowing the emptying of the stomach.

 

Other than that, vegetables are rich in fiber to improve one's health!

 

However, it is worth noting that the "portion control" of meals is still very important.

If we eat in the right sequence but eating too much (the overall calories are too high), or the distribution is improper (for example, more rice with fewer vegetables), then it will not achieve the effect of weight loss.

Hence, HOMEY’S MEAL is the best choice as it provides suitable meals with adequate nutrition to help losing weight healthily. Use promo code “HOMEYBLOG” to get a 5% discount when buying meals at Homey!

 

References:

1. Müller, T.D., Finan, B., Bloom, S.R., D'Alessio, D., Drucker, D.J., Flatt, P.R., Fritsche, A., Gribble, F., Grill, H.J., Habener, J.F. and Holst, J.J., 2019. Glucagon-like peptide 1 (GLP-1). Molecular metabolism, 30, pp.72-130.

2. Henry, C., Sun, L., Govindharajulu, P. and Leow, M.K.S., 2019. Can the Sequence of Food Presentation Influence Postprandial Glycaemia? (P10-072-19). Current developments in nutrition, 3(Supplement_1), pp.nzz034-P10.

3. Yabe, D., Kuwata, H., Fujiwara, Y., Sakaguchi, M., Moyama, S., Makabe, N., Murotani, K., Asano, H., Ito, S., Mishima, H. and Takase, H., 2019. Dietary instructions focusing on meal-sequence and nutritional balance for prediabetes subjects: An exploratory, cluster-randomized, prospective, open-label, clinical trial. Journal of Diabetes and its Complications, 33(12), p.107450.

4. Kubota, S., Liu, Y., Iizuka, K., Kuwata, H., Seino, Y. and Yabe, D., 2020. A Review of Recent Findings on Meal Sequence: An Attractive Dietary Approach to Prevention and Management of Type 2 Diabetes. Nutrients, 12(9), p.2502.

5. Shukla, A.P., Andono, J., Touhamy, S.H., Casper, A., Iliescu, R.G., Mauer, E., Zhu, Y.S., Ludwig, D.S. and Aronne, L.J., 2017. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Research and Care, 5(1).

6. McRae, M.P., 2018. Dietary fiber intake and type 2 diabetes mellitus: an umbrella review of meta-analyses. Journal of Chiropractic Medicine, 17(1), pp.44-53.