Recently, attention has been drawn not only to what we eat but also to the order in which we eat it, as it impacts weight and blood sugar management. Therefore, adjusting the order of meals can help increase satiety and reduce blood sugar spikes.

Starting with Vegetables Aids Satiety and Blood Sugar Control

The habit of eating vegetable side dishes or salads first during a meal can be beneficial for dieting and blood sugar management. Vegetables like cabbage, cucumber, lettuce, and broccoli are rich in dietary fiber, which increases feelings of fullness and slows down the rate of blood sugar rise.

The Korean Diabetes Association also explains that consuming vegetables first, followed by protein foods, and finally carbohydrates is advantageous for blood sugar control. Additionally, be mindful not to consume excessive amounts of refined carbohydrates such as white rice, flour noodles, white bread, and rice cakes, as they can rapidly increase blood sugar levels.

Protein and Legumes Early in the Meal

Beans and tofu are also foods that are better consumed before rice. Beans are rich in soluble dietary fiber and plant-based protein, which can help slow down the absorption of glucose. They also help maintain a feeling of fullness for a longer period, naturally reducing the intake of rice.

In particular, bean protein can aid in muscle maintenance. However, if beans or tofu are prepared with excessive salt, their health benefits may be reduced, so it's best to cook them lightly seasoned and plain.

Rice and Noodles Last, in Moderation

Carbohydrate-rich foods are recommended to be eaten at the end of a meal, once you feel sufficiently full. Consuming excessive carbohydrates can lead to weight gain as the excess energy is stored as fat. However, carbohydrates are essential nutrients, so rather than completely cutting them out, it is advisable to reduce the portion size.

Fruits Best Eaten Between Meals

Many people eat fruit as a dessert after a meal, but from a weight and blood sugar management perspective, it's better to consume it before carbohydrates. Dietary fiber-rich fruits can help slow down the rate at which food moves through the stomach and increase satiety. When carbohydrates are consumed in this state, the rapid spike in blood sugar can be somewhat mitigated.

Also, since fruits contain sugar, it's important not to overeat them at once. For example, about one-third of an apple is appropriate, and fruits with relatively low sweetness and high water content, like tomatoes, can be eaten in small sizes, about 2 at a time.

Light Activity After Meals is Also Important

Generally, blood sugar levels are highest between 30 minutes to 1 hour after a meal. Engaging in light physical activity during this period can help manage blood sugar. Activities like a walk or light strolling around the house are suitable after meals.

Conversely, the habit of lying down immediately after a meal can cause gastroesophageal reflux symptoms, so caution is advised. While light exercise after meals is beneficial, high-intensity workouts are best done after allowing 1 to 2 hours for sufficient digestion.