Some believe that eating foods in a specific order during meals can be beneficial for health, especially in controlling blood sugar and supporting metabolism. So, what does eating in a specific order mean?
Recently, social media has been abuzz with opinions suggesting that the best order to eat at a meal is as follows: broth, fiber (from vegetables and fruits), protein (from meat), and finally carbohydrates.
Ms. NTTT (46 years old, residing in Phu Nhuan District, Ho Chi Minh City) shared that in each meal, she usually eats rice (carbohydrate) first, followed by other foods including meat, fish, and vegetable soup. Similarly, Ms. LNKN (21 years old, residing in Tan Binh District, Ho Chi Minh City) also has this eating habit. Ms. N. said: “Eating rice or carbohydrates first in a meal is always my priority because it immediately soothes hunger and cravings. Then, depending on my preference 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, residing in Binh Thanh District, Ho Chi Minh City) said: "I usually put the food and vegetables on a spoonful of rice and eat it; it makes it taste better. Many members of my family also eat this way."
Restricting or eliminating fiber from your diet can lead to intestinal problems and increase the risk of diabetes and cardiovascular disease.
The truth about the benefits of eating in a certain order
According to Dr. Truong Le Luy Na, Deputy Head of the Nutrition Department at the Tropical Diseases Hospital (Ho Chi Minh City), eating habits play a crucial role in maintaining health and preventing chronic diseases. Therefore, the opinion regarding the order of food intake: fiber - protein - carbohydrates in a meal is entirely scientifically sound.
“Numerous studies have shown that the order in which you eat food groups can affect your health and metabolism. Eating fiber first slows down the absorption of sugar from carbohydrates, stabilizing blood sugar after meals. 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. Carbohydrates should be eaten last to avoid sudden spikes in blood sugar, limiting the risk of insulin resistance or type 2 diabetes,” explained Dr. Luy Na.
In particular, the elderly and those with underlying health conditions should also consume these food groups in the order mentioned above to improve their health and reduce the risk of complications.
According to Dr. Luy Na, eating vegetables first helps slow down glucose absorption, lower blood cholesterol, and aid digestion. Afterward, protein from meat, fish, eggs, and legumes should be added to maintain muscle mass and provide stable energy. Finally, moderate amounts of carbohydrates should be consumed, prioritizing complex carbohydrates such as brown rice, sweet potatoes, oats, or whole-wheat bread.
According to Dr. Luy Na, the recommended order of fiber - protein - carbohydrates is for people with underlying health conditions to reduce complications and improve health.
The dangers of arbitrarily omitting nutrient groups from your diet.
Unhealthy eating habits can have negative long-term health consequences. The following cases are cited by doctors as examples of adverse health effects:
Eat protein and carbohydrates first, skipping fiber : A lack of fiber causes the body to absorb glucose more quickly, leading to a rapid increase in blood sugar after meals, causing constipation, disrupting the balance of gut microbiota, and increasing the risk of colorectal cancer. This increases the risk of diabetes and cardiovascular diseases.
Eating only protein and fiber, avoiding carbohydrates : Long-term carbohydrate elimination can lead to energy deficiency, fatigue, reduced work performance, and impaired memory. Additionally, high protein intake puts strain on the liver and kidneys, increasing the risk of kidney stones or kidney damage in patients requiring protein restriction.
Maintaining a balanced diet is extremely important, both for people with normal health and those with underlying conditions. Therefore, people should avoid completely eliminating any food group 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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