Weight loss: Why should you eat vegetables first, then rice?

Vegetables are generally high in fiber and water, which helps create a feeling of fullness faster and limits calorie absorption from the main course.

Many studies show that eating vegetables or fiber-rich foods before rice or refined carbohydrates is an effective weight-loss strategy. Additionally, this eating method helps control the spike in blood sugar levels after meals, according to the health website Healthline (USA).

Eating vegetables and eating rice after meals can help reduce post-meal hyperglycemia.

PHOTO: AI

Vegetables are a group of foods that are low in energy density but high in water and fiber. They help keep the stomach full without providing many calories. Fiber helps slow down digestion, prolonging the feeling of fullness and reducing overall appetite during meals.

Numerous studies have shown that eating vegetables before starchy foods during meals helps reduce post-meal blood sugar fluctuations. For example, people who eat vegetables first and then rice have significantly lower post-meal blood sugar and insulin levels compared to those who eat rice first and then vegetables. Since increased insulin levels can easily lead to fat storage, this effect of vegetables helps contribute to weight control.

In a study published in the Asia Pacific Journal of Clinical Nutrition (APJCN), Japanese scientists found that people with type 2 diabetes who ate vegetables first, followed by carbohydrates, had better HbA1C blood sugar control compared to the group who ate carbohydrates first.

Another fat-reducing effect of eating vegetables first is that it helps reduce the amount of food consumed during the meal. This is because eating more vegetables helps you feel full sooner.

A study published in the journal Frontiers in Pediatrics showed that when people eat a salad or vegetable soup first at a meal, they tend to eat less of the main course. As a result, the total number of calories consumed in a meal is reduced. This habit helps in long-term and sustainable fat loss.

In addition to its physiological effects, starting a meal with vegetables also creates a positive psychological effect. Specifically, diners will feel they are choosing healthy food, and therefore tend to eat less.

The World Health Organization (WHO) recommends that adults eat at least 400 grams of fruits and vegetables every day. This amount of plant-based food not only helps control weight but also reduces the risk of cardiovascular disease and diabetes, according to Healthline .

Source: https://thanhnien.vn/giam-can-vi-sao-nen-an-rau-truoc-an-com-sau-185250911125452124.htm