Many people may have heard the advice about " the order of eating food " which suggests starting with " vegetables " first, before eating " meat " and " rice ", believing that this method can help control blood sugar levels, increase fullness, and make it easier to manage portion sizes at each meal. But how much health benefit does this eating order really offer, and is it necessary to eat vegetables first every time? Let's find out.
1. Slows absorption of sugar and fat
Fiber in vegetables slows down the digestion and absorption of glucose in the small intestine, causing blood sugar levels after a meal to rise gradually and steadily, rather than spiking quickly.
2. Increases fullness and controls food intake
The fiber and water content in vegetables add bulk to the stomach, stimulating the release of satiety hormones, which naturally reduces consumption of high-fat meats and carbohydrates on the plate.
3. Stimulates the digestive system
Chewing vegetables helps stimulate the production of digestive juices and enzymes, preparing the intestines to digest proteins from meat eaten afterward.
Information from the Nutrition Division of the Department of Health recommends a nutrition principle called " 2:1:1 ", which arranges the meal plate with 2 parts vegetables (half the plate), 1 part protein, and 1 part carbohydrates. Eating vegetables first helps make it easier and more effective to control nutrient proportions throughout the day.
Start the meal with fresh or boiled vegetables or vegetable dishes that are not overly sweet or oily. Fiber helps increase fullness and may slow carbohydrate absorption when eaten with other foods.
Next, eat protein-rich foods such asmeat,fish, eggs, tofu, or beans, which increase fullness and provide essential nutrients the body needs.
Finally, eat rice, starches, or carbohydrate-based foods. This eating sequence can help slow the rise of blood sugar after meals compared to starting with carbohydrates.