Lecture Notes: Glucose and Food Order Hack

Introduction

• Speaker: Jine Chusp, a biochemist focused on health and nutrition.
• Topic: A simple, effective hack to transform glucose levels without cost or restrictions.

Importance of Glucose Management

• Glucose spikes are common, impacting energy levels, cravings, and long-term health.
• Reducing glucose spikes is essential for overall health and can help prevent diseases like type 2 diabetes.

The Food Order Hack

• Eating food in the correct order can significantly lower glucose spikes.
• Hack involves eating:
  1. Vegetables
  2. Proteins and Fats
  3. Carbohydrates
• Study from 2015 showed that this approach can reduce glucose spikes by 73%.

Study Overview

• Participants with type 2 diabetes were divided into two groups:
  • Both groups received the same meal but ate in different orders.
  • Group 1: Veggies first, then proteins, then carbs.
  • Result: Significant reduction in glucose spikes in Group 1.

Mechanism of Action

• Fiber in Vegetables:
  • Creates a protective barrier in the stomach, slowing glucose absorption.
• Protein and Fats:
  • Further slow down the gastric emptying process, reducing glucose spikes.

Practical Examples

• Personal example of glucose data:
  • Different glucose response based on food order (broccoli first vs. rice first).
• Recommended high-fiber vegetables include:
  • Artichokes, asparagus, broccoli, Brussels sprouts, carrots, etc.

Understanding Macronutrients

• Proteins:
  • Found in animal products (meat, eggs, dairy) and some plant sources (nuts, legumes).
• Fats:
  • Includes avocado, butter, olive oil, etc.
• Carbs:
  • Divided into starches (bread, rice) and sugars (juices, sweets).

Impact on Hunger Hormones

• Eating in the correct order suppresses hunger hormone (grelina) longer compared to unrestricted eating order.
• This leads to sustained fullness and reduced cravings.

Long-term Effects

• A follow-up study showed sustained weight loss and improved fasting glucose levels for participants who ate in the right order.
• Significant reduction in fasting glucose levels observed (18 mg/dL) for those following the hack.

Conclusion

• The order of eating can be a simple yet powerful way to manage glucose levels effectively.
• This dietary approach can aid in preventing or managing type 2 diabetes.

Practical Tips

• No need to wait between food elements while eating in order.
• Consider a "veggie starter" before main meals to take advantage of the fiber benefit.
• Avoid starting meals with bread or carbs to prevent glucose spikes.

Final Thoughts

• Eating in the right order should be easy and enjoyable, not stressful.
• Further resources available, including a food classification master list for guidance.