Can't say no to the bread basket? Save it for the end of your meal.

By Charlotte Hilton Andersen
Updated: September 08, 2016

What if what you ate mattered less than the order you ate it in? Um, that'd be awesome, but it's probably too good to be true, right?

Well, according to two recent research published in the journal Nutrition and Diabetes, eating food in a particular order might have very real body benefits. Specifically, eating proteins and fats first may help your body better digest the carbohydrates you eat later and lessen the impact these carbs have on your blood sugar. (See also: The Best Carbs for Weight Loss)

The details: Seventeen men and women with type 2 diabetes were asked to follow the same diet for four weeks. They were then split into two groups: everyone ate the same foods, but one group ate fats and proteins first, and carbs last.

This one small tweak had big results. Both groups lost a similar amount of weight and inches from their waists, but those who ate their fats and proteins first saw improvements in their glucose control and insulin sensitivity, while the other group didn't.

Proteins and fats take longer to digest, which in turn slows how quickly the sugars hit your system, says Domenico Tricò, M.D., lead author of the paper and a researcher in the Department of Clinical and Experimental Medicine at the University of Pisa in Italy. Eating fats and proteins first also helps by better regulating how much insulin is released by your liver, making your body more sensitive to insulin and reducing fat storage after the meal. In other words: No more post-meal sugar crash! Plus, fat, protein, and fiber fill you up faster and keep you feeling full longer, helping you to eat less overall and lose weight.

But while it's clear this diet trick helps people with diabetes, Tricò says that, in a separate study, they also found similar blood sugar benefits in healthy, normal-weight people. He adds this could be an important tool both for managing diabetes and in preventing the development of the disease in the first place, calling this strategy "rapid, feasible, inexpensive, and safe."

To make this work for you, Tricò simply suggests saving all high-carb foods for the end of the meal. The people in the study ate meat or fish and vegetables as the first course, followed by pasta (it was done in Italy, after all), and ended with dessert (generally fruit). It's also important to pay attention to how your body is feeling-if you fill up quickly on the meat and veggies, then just take a bite or two of dessert or save it for later.

A simple way to have our favorite carbs and eat them too? Sign. Us. Up.


Comments (4)

April 22, 2019
Over the years I've tried many methods recommended by both my friends and family but none of them seemed to work out for me until I chanced upon this holy grail where I've lost almost 33 pounds in just 1 month trying it out! I can now fit in dresses two sizes down and receive many compliments from not only my lovely husband, but colleagues and girlfriends about how great I look right now! I'm here to share with you guys because I really am thankful and hope someone who also needs this can experience similar results as me! Here is the link to my holy grail method!
November 27, 2018
Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows good results for more info check in here ->
October 29, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here ->
October 23, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video :