Eating protein before carbohydrates can lower your postprandial blood sugar levels and mitigate insulin spikes.

Insulin sensitivity is important for those seeking to build muscle and alter their body composition.


Eat Carbs Last to Lower Blood Sugar, Improve Insulin Sensitivity

Eating Protein BEFORE Carbs Lowers Blood Sugar | Martha McKittrick Nutrition

Instead of resorting to alternative diet models such as keto or carnivore, you can control your blood sugar levels while enjoying carbohydrates by eating carbs last.

Medical News Today reported on a study that found:

The researchers first took the patients’ glucose levels in the morning, 12 hours after they last ate. On the first day of the study, the participants were told to consume the carbohydrates in their meal (ciabatta bread and orange juice) first, and to follow this 15 minutes later by the protein, vegetables and fat in the meal. The participants’ glucose levels were checked 30, 60 and 120 minutes after eating.

The experiment was then repeated 1 week later, except this time the food order was reversed – the protein, vegetables and fat were eaten first, with the carbohydrates consumed 15 minutes later.

When the vegetables and protein were eaten before the carbohydrates, the researchers found that glucose levels were 29%, 37% and 17% lower at the 30, 60 and 120-minute checks, compared with when carbohydrates were consumed first. Also, insulin was found to be significantly lower when the participants ate vegetables and protein first.


Most people tend to eat their meals in no particular macronutrient order, but the effects of eating with a strategy can’t be sniffed at.

In the past, we listed various ways to improve insulin sensitivity, including taking a 10-15 minute walk after each meal.

“Based on this finding, instead of saying ‘don’t eat that’ to their patients, clinicians might instead say, ‘eat this before that,’” says senior researcher Dr. Louis Aronne. “Carbohydrates raise blood sugar, but if you tell someone not to eat them – or to drastically cut back – it’s hard for them to comply. This study points to an easier way that patients might lower their blood sugar and insulin levels.”

The strategy is also reported to improve satiety — and potentially assist those in a caloric deficit.

Now, there appears to be another thing you can do to control blood sugar without resorting to medication or extreme measures.

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