Does eating in the right order help prevent weight gain? The science behind "vegetables before rice".

Does eating the right order help prevent weight gain?

When you eat at home, do you have any rules about what to eat first and what to eat last?

Young people's usual response is: "What rules are there? Just eat whatever you want first!"

People over 40 often answer, "Yes, my parents taught me that I should eat a couple of bites before eating."

They ate rice, then vegetables, one bite at a time. They couldn't skip the staple food and immediately start eating their favorite dishes. "In the past..."

In times of scarcity, it was common to eat several mouthfuls of rice before getting a single bite of vegetables. Many families also frequently divided vegetables among themselves.

Each person gets a small portion, served in a small plate or bowl. Parents often teach their greedy children: "Don't eat too much!"

"Finish all the dishes quickly, there's still a big bowl of rice left. Eat the dishes slowly, save the best ones for last."

In addition, when eating, you should eat dry food first and then drink liquid food: eat steamed buns or flatbread first, then drink porridge; or eat rice first.

Eat rice and vegetables, then drink soup. Fruit and snacks like peanuts and sunflower seeds should only be eaten after meals...

This order of eating is indeed part of traditional Chinese dietary education, but is it truly scientifically sound? We need to see...

The specific circumstances may have been correct in the past, but they may not be so in today's living environment.

In an era of material scarcity, people's lives were primarily based on physical labor, and there was no need to worry about gaining weight.

There's no need to worry about high blood sugar or high cholesterol. People's only expectation is to consume enough energy.

Quantity is key; make sure you eat enough protein and fat. Because fish, meat, eggs, and dairy are often insufficient, dietary protein seems perpetually lacking.

They cherish this resource immensely.

Starch provides energy quickly, requires less energy to digest and absorb than protein, and also has the effect of "saving protein."

The role of "protein". If you eat protein first and then starches when you are hungry, some of the protein may be absorbed by the body.

Consumption. Even the smallest waste was heartbreaking in those days. Therefore, parents taught their children...

It's perfectly reasonable not to stuff the precious fish, meat, and eggs from the plate into your mouth before you've even started eating.

Entering the 21st century, my country's national conditions have undergone tremendous changes. Nowadays, people engage in very little physical activity, and overweight and obesity are prevalent.

The number of obese people, as well as those suffering from fatty liver, high cholesterol, and high blood sugar, is increasing. These individuals do not lack protein or fat.

However, I really enjoy all kinds of processed starchy foods, and I always insist on eating staple foods before vegetables, considering staple foods more important than dishes.

His principle was that he loved everything – white rice, steamed buns, twisted rolls, flatbread, and fried noodles – even with a protruding belly, he would refuse to eat them.

Giving up their existing eating habits is extremely difficult. Getting them to control their voracious appetites and eat smaller portions at each meal is also very challenging.

People are always weak-willed when faced with their own habits and instincts.

After a surge in weight, cholesterol, and blood sugar, it's possible to control one's food intake without having to push oneself too hard.

Is it really possible to have the willpower to do this without deliberately dieting? Many people resort to various medications and health supplements.

They focus on quality, but overlook a simple and cost-free method: changing the order and proportions of food.

Studies have found that eating some protein-rich foods or drinking a spoonful or two of olive oil before meals can help.

Oils such as olive oil can lower postprandial blood sugar levels. This method of consumption can increase GLP-1 levels.

Cholecystokinin, etc.

Hormones related to appetite control slow down gastric emptying, thereby reducing the rate of food digestion and absorption, and delaying...

The rate of rise in blood sugar after a meal.

Other studies have found that if you don't eat rice first and then vegetables, but instead consume dairy products, soy products, and meats rich in eggs...

When protein-rich foods are eaten in combination with staple foods, the post-meal blood sugar response will decrease. Dairy products, in particular, can improve post-meal blood sugar levels.

This reduces insulin secretion, thereby lowering the glycemic response. Some researchers have also compared white bread and other staple foods that rise blood sugar very quickly with...

Eating almonds and other nuts together has been found to effectively reduce postprandial blood sugar levels. This may be related to the nuts...

This is related to the fact that these foods are high in dietary fiber, fat, and protein, and are digested very slowly.

These findings suggest that many dieters and individuals with high cholesterol or diabetes have overly restrictive diets, eating only one type of food.

When ordering staple foods, I avoid fish, meat, eggs, dairy products, nuts, and oilseeds, as these are detrimental to blood sugar control. Staple foods should be paired with protein-rich foods.

A diet consisting of high-quality foods is beneficial for controlling appetite and stabilizing blood sugar.

The most classic study related to the order of eating is a large-scale study in Japan.

Researchers had healthy volunteers and volunteers with diabetes eat a plate of vegetables first, then other dishes.

They ate the dessert with rice, and their blood sugar levels were tracked and measured at every time point from before the meal to 4 hours after the meal.

Ping found that eating vegetables first, compared to eating rice first and then a bite of vegetables, resulted in a lower post-meal blood sugar peak.

A significant reduction. This result was the same in both healthy individuals and people with diabetes.

Researchers then had over 200 diabetic patients follow this diet plan, and the results showed that over a period of two and a half years, the incidence of diabetes decreased significantly.

The participants' blood sugar levels improved, and their waistlines decreased, body fat decreased, and blood lipids decreased. Later, this "first vegetable" [experienced something similar].

The "after-meal" diet plan was promoted.

A simple order of eating to prevent obesity can be derived.

First, drink a large glass of water 20-30 minutes before your meal, or eat an apple. Then, eat a bowl of boiled vegetables.

Ideally, use leafy green vegetables steamed for two to three minutes with a little oil and water. Finally, bring the other dishes to the table.

Push the rice and steamed buns to a distance, take a big bite of vegetables, and a small bite of staple food.

The variety of dishes is also important; vegetables must include three categories: dark-colored vegetables, light-colored vegetables, and fungi and seaweed.

In addition, add a protein-rich food, such as tofu, fish, shrimp, or lean meat.

For example, before a meal, eat a small apple, then a bowl of water cooked with half a tablespoon of sesame oil.

Prepare the cabbage, including 200 grams of baby bok choy and half a bowl of water. Now you can begin your meal.

A bite of stir-fried green peppers, mushrooms, and tofu.

A bite of stewed winter melon, followed by a bite of rice. The advantage of eating like this is that it ensures a sufficient amount of protein and vegetables.

The intake has increased significantly, and the dietary fiber is particularly abundant, making me feel very full. I can't eat much staple food even if I want to, and I feel satisfied with the next meal.

I didn't feel hungry before, so there was no need to consciously control my food intake.

In fact, this diet isn't just for controlling blood sugar; it applies to anyone suffering from fatty liver, high cholesterol, or obesity.

Try changing the order in which you eat; you're sure to see a big difference. If you could also add a little...

Exercise makes it easy to lose weight gradually!