now this is absolutely unheard of this kind of reduction is just mind-blowing so 73% smaller glucose bike for the exact same [Music] meal hello angels and welcome to the glucose goddess show I'm jine chusp I'm a biochemist and I'm obsessed with helping you feel better I want you to understand your body in and out so that you can reclaim your health and live the life that you want want to live so today we are going to be discussing a very very simple hack that doesn't cost you anything isn't restrictive isn't difficult you can start doing it today and it can completely transform your health so let's do it today I want to share with you a extremely easy trick I call it a hack that can radically transform your glucose levels your body your brain so that you can feel way better than you currently do now we all know that food is important for our health but sometimes we can get a bit confused about what we should and should not eat and we get all these marketing messages and all these different opinions and it's it can get quite confusing so I'm here to share with you something that is scientifically backed that takes no money no effort no restriction and that's going to really help you get on the path to Better Health and this hack is called eating your food in the right order and eating your food in the right order is the closest thing to a magic pill that I've ever found I know we always all looking for the one simple easy effortless thing that's going to transform our body and mind and we love thinking that there's a a silver bullet out there that's going to help us in most cases that doesn't actually exist but with the food order hack you can really start to get there so before we get into it I just want to remind you that most of us whether or not we have diabetes most of us are experiencing glucose spikes on a daily basis and a glucose spike is simply when your blood sugar concentration increases really quickly after you eat a meal now small spikes are totally normal and nothing to fear but most of us actually have pretty big spikes on a daily basis and these spikes lead to Cravings fatigue needing a lot of coffee to get through the day skin issues hormonal issues isues sleep issues feeling sluggish having brain fog and then long-term glucose spikes lead to the development of diseases like type 2 diabetes so essentially flattening your glucose levels and avoiding these glucose spikes is the number one place to start in order to get your health back so let's get to the hack there's a study that was done in 2015 and this study changed the game in terms of food order up until then and you might have learned this in school we all used to believe that after we eat all of our food becomes this big sort of soupy smoothie mess in our stomach and that it all gets mixed together well this 2015 study showed otherwise so the study was called food order has a significant impact on postprandial glucose and insulin levels and the main author was Alana shulka and it was published in diabetes care so in this study what they did is that they took people who had type two diabetes and they put these people into two groups both groups would eat the exact same meal okay for the whole time of the study the same calories the same composition it was the same meal but one of the groups was instructed to eat the ingredients the elements of that meal in a specific order okay and both groups had their glucose levels continuously monitored Ed to see the impact and the meal was as follows so the meal contained vegetables in this study they used lettuce and tomato salad with vinegret and steamed broccoli with butter very specific then they also had protein in the meal in this case it was chicken breast and the meal also contained carbs bread and orange juice so again both groups ate the exact same meal but one of the groups ate first the vegetables so they started with the tomato salad and the broccoli then the chicken and then the bread and orange juice while the other group just ate things however they wanted what they found was absolutely revolutionary they found that in the group that ate their meal in that specific order the glucose Spike of the meal was reduced by 73% 73% less impact from that meal on the participants glucose levels now this is absolutely unheard of this kind of reduction is just mind-blowing so 73% smaller glucose Spike for the exact same meal so as a human they were just eating that exact same meal enjoying it but their body had a much different experience in the group that ate veggies then proteins and fats then the carbs there was much less inflammation much less insulin release much less glycation much less impact on their mood their hunger their skin their hormones and their long-term Health okay this was truly mindboggling and now of course these participants had type two diabetes but this doesn't only matter if you have type 2 diabetes no matter what your health status is reducing your glucose spikes is super key to health and this very simple trick of during a meal eating your veggies first then your proteins and your fats and then your carbs can achieve this wonderful result so if you're somebody who after a meal gets tired or who struggles with Cravings during the day or maybe when you wake up in the morning you just don't really feel rested or very well maybe your body just feels not right maybe you're just feeling sluggish you're not really feeling like you used to feel and you're concerned that as you Agee your health is going to get worse not better this simple trick can really start to change things from the inside out now here's an example from my own glucose data illustrating this concept so in this graph we have rice tofu and broccoli and I ate this meal in two different orders so in the first test I ate rice then tofu then broccoli so not the correct glucose order and then in the second experiment I had the broccoli then the tofu then the rice and as you can see even though this was the exact same meal when I ate my food in the right order so with the veggies first proteins and fats and then carbs last the glucose P was significantly smaller and this is so easy because you don't have to change how much you're eating what you're eating you don't have to count anything it's not complicated just next time you're faced with a meal start with the vegetables very very simple now if protein fat and fiber feel like words that are not very clear to you I want to get into some detail and explain to you exactly what they are so that you can look at your next meal and understand precisely and quickly which element is which so that you can eat them in the right order so here I'm reading from my food classification Master list and you can get this list I'm putting a link in the description of um of this episode so just click on that link if you want to get it for free hey really quickly if you want to study your glucose levels and feel better than you currently do but you don't really know where to start and you don't want it to be complicated because you're very busy well my recipe Club has got your back monthly super easy recipes to keep your glucose level steady to keep your Cravings low and to keep your motivation super high CU it's fun and new every month check out the link in the description okay back to the episode so let me give you a few examples so fiber is vegetables okay fiber let me go get some broccoli that I have here fiber is basically vegetables so fiber is a structural molecule that helps these vegetables stay sturdy and stay up okay if you pulverize the fiber in this coliflower that I'm holding it's basically the same as making a cauliflower smoothie so a cauliflower Smoothie has no structure it's liquid you could pour it into a glass well the intact fiber in a cauliflower like this one is what is keeping it upright same thing with the broccoli I have here same thing with basically every single vegetable Under the Sun and yes that also includes tomatoes because I know tomatoes are a bit contentious because technically they're a fruit but I put them in the vegetable category for the purposes of our glucose levels don't be mad at me so let me read you um a few of the veggies that are highest in fiber that you can use at the beginning of your meals when you're eating your food in the right order so we have artichoke asparagus oine broccoli brussels sprouts cabbage carrots coflow collard greens corette green beans kale kimchi lettuce mushrooms all olives yes olives do count as well onions parsnips Peppers pickles radishes Rockets spinach Swiss chard and the tomatoes so next time you're faced with a meal if there are any of these in your plate or a new meal well eat them first that way you're going to get the benefits of this food order and I'm going to explain to you in a second how it actually all works inside of your body and why we get this powerful effect now protein so what is protein protein exist mostly in animal Foods so we're talking eggs meat cheese fish but protein also exists in some plant Foods so nuts like almonds Brazil nuts cashews are a good place to get um protein oh eggs also eggs are super good and important and then you can also get protein in beans and pulses lentils peas if you're somebody who doesn't eat animal protein okay so that's the Protein that's what you want to eat second and then fats I think that's a pretty self-explanatory one I think everybody knows what fat is but just in case and I'm reading again from my food classification Master list so you're welcome to download it so you can read through it as well fat avocado butter coconut milk ghee olive oil Etc and then we come to carbs so in the study they showed that the carbs should be eaten last now when it comes to carbs I actually divide carbs cars into two categories we have starches okay and that's for example from my list we have Bagels barley bread buckwheat we have rice we have pasta anything that is starchy and comes from flour that is in the starch category and then sugars so sugars are also carbs and sugars is anything that tastes sweet from a glass of orange juice like in the to a chocolate cake for example so anything that is starchy or that tastes sweet is a carb and should be eaten at the end of your meal so okay so that's the classification but now I want to get into how does this actually work why is it that these scientists saw such a big impact on our glucose levels when we eat our food in the right order here's why after we eat food the food goes from your mouth to your stomach to your small intestine and as the food travels it gets broken down into smaller bits so for example a slice of bread is going to be broken down into small pieces of bread and then individual molecules and the molecules are what make their way from your gut lining to your bloodstream okay and carbs so starches and sugars they get broken down into glucose molecules so every time we eat carbs glucose molecules from the carbs enter our bloodstream and there they can create a glucose Spike so when do carbs create a glucose Spike and when do they not well all carbs increase our glucose levels in our blood but in order to see a spike you need to have eaten a lot of carbs during that meal enough to cause the glucose concentration in your body to go up significantly and then we call it a spike when it's pretty significant now these spikes are what we want to avoid and this hack of eating your food in the right order it actually acts on that process of letting molecules go through to your bloodstream so let me explain imagine that your stomach is like a sink and your intestine is like the pipe below the sink so food arrives in the sink and then gets broken broken down and passes through to the pipe through to the intestine now if you eat during a meal the carbs first so let's say you eat the bread and the orange juice first at the beginning of the meal well the bread and the orange juice will arrive into your sink and then very quickly make their way through to the pipe with nothing holding them back so in the body that means the carbs are going from your from your mouth to your stomach to your intestine and then to your bloodstream super quickly nothing is star stopping them they're completely uninterrupted if after the carbs you were to eat some protein and some veggies the protein and the veggies would just kind of sit on top of the carbs and then pass through to your intestine after the carbs so eating veggies after your carbs doesn't make an impact on how quickly those glucose molecules are arriving into your blood now when we eat our food in the right order so if we start the meal with the vegetables mhm if we start the meal with our broccoli and our cauliflower then I'm holding here for example well the fiber in the veggies and this is where it's genius the fiber in the veggies when it arrives to the bottom of your sink so when it arrives at the bottom of your stomach it's actually not going to go through to your bloodstream the fiber is instead going to create a sort of mesh like a protective barrier and that protective barrier is going to sit at the bottom of your sink essentially and any any glucose molecules coming down afterwards is not going to arrive so quickly into the pipe below so if you eat veggies first at the beginning of a meal any glucose molecules from carbs afterwards is not going to are not going to make their way that quickly into your intestine and into your bloodstream so for you when you're eating it doesn't make a difference you're eating the same meal but on the inside there's something structural going on the fiber first is protecting you from glucose molecules arriving too quickly into your intestine and then into your bloodstream so the order actually really matters it's not just all a big soup like we used to believe the fiber first is really protective and it's going to slow down how quickly those glucose molecules are going to arrive into the pipe and then go into your blood and that's really what we want to achieve we want to slow down how quickly glucose molecules make their way to your bloodstream because when you slow down how quickly they arrive you reduce the spike you make that Spike smaller so that's the key here and so why do we do proteins and fats seconds because protein and fats also slow down that passage from stomach to intestine that passage of molecules from your stomach to your intestine is called gastric emptying it's not a very nice term but it essentially just defines how quickly molecules are going through from your stomach to your intestine and interestingly they actually don't go through that quickly uh I think the study that I saw showed that we have about 3 calories worth of food that go from stomach to intestine every minute so that's relatively slow so digestion takes a long time however having the veggies first is going to slow that down even more and prevent the glucose Spike the same scientist then ran another really interesting study looking at the impact of this food order on hunger and on how long we stay hungry for after a meal so again same concept we have two groups of people eating the exact same meal the one group is eating it in the right order and the other group is just eating it in whatever order they want and they're measuring a hormone that has a cool name it's called gin and gin is the hormone that makes you hungry gin is the hormone that tells you ooh Jesse time to eat something find a snack I'm hungry it's time to eat that's the hormone it's telling you when it's time to eat again and interestingly this food order hack also impacted gin so remember both groups are eating the exact same meal but in the group that is eating the meal in whatever order they want gillin stayed low for about 2 and 1 half hours okay so gin after eating went down you're not hungry anymore and then about 2 and 1 half hours later gillin came back up and the people were feeling they they wanted a snack again however in the group that ate their food in the right order so starting with the veggies gin stayed suppressed for way longer they actually didn't even measure the very end of the graph because it was just staying suppressed for so much longer but if you look at the pattern here of the curve gin probably stayed suppressed for about four to 5 hours so if you're somebody who's hungry all the time and trust me I used to be one of those people you're just always looking for a snack it's really difficult because you get distracted maybe you carry snacks in your purse maybe when you arrive somewhere you kind of check is there food around and you're always thinking about your next meal well your gin is probably not staying low for very long after you're eating so this hack can help that hormone stay lower for longer so that you can stay Fuller for longer and what does that mean staying Fuller for longer why do we care because that means you can go about your life and you can think about projects you want to do you can do things that you need to do and haven't done in a long time you can take time for yourself not always thinking about food so very very nice outcome of eating your food in the right order this study Was Then followed up by another very interesting study from 2016 and in this study they looked at the impact of this method of food order eating on the long term so they asked people with type two diabetes to for 8 weeks to either eat their food in the correct order or just eat their food in whatever order they wanted the results were fascinating absolutely fascinating what they found is that after the8 weeks both groups of people with typ diabetes had lost about the same amount of weight so about I think it was 2 kilos but only the group who ate their food in the right order also saw the beginning of the remission of their type 2 diabetes they saw on average a reduction of 18 mg per deciliter in these people's fasting glucose levels so fasting glucose levels is the main metric that we use to measure type two diabetes so if your fasting glucose is underneath 100 milligrams per deciliter you're considered healthy if it's between 100 and 120 you're considered pre-diabetic and if it's above 120 you're considered to have type 2 diabetes so when you're diagnosed with type to diabetes your main objective is to lower that fasting glucose level and it's very challenging but it's very important to help your long-term health and this hack very easily lowers that fasting glucose levels by 18 milligrams per deciliter in two months without counting calories without doing any crazy diets just by changing the order in which you eat your food and this kind of study makes me so happy because I find that often when people get diagnosed with diabetes they feel like they have two options either medication or never eating anything they like ever again in their life and honestly it's a horrible situation to be in it's really not fun but just by changing the order of our food we can already see a big reduction and that makes me so happy because food is medicine there is power we can do simple things that are going to help us so so so much in situations where we feel stuck and we feel powerless so 18 milligrams per deciliter reduction and fasting glucose levels in just eight weeks that's huge that could take somebody from 120 fasting glucose so with type two diabetes to 102 which means not even very much pre-diabetic anymore almost healthy and normal anyway I love this one all this work was then follow up followed up by a 2018 study done in people without diabetes um and this one is from Kimiko nisho at all and this one is from the Journal of nutrition science and vitaminology and it was called consuming carbs after meat or vegetables lowers post prual excursions of glucose and Insulin in non-diabetic subjects so the importance of food order also applies in people who do not have diabetes this going to help them prevent diabetes which is super important because it's a massive global global epidemic but also just feel better have steady your energy fewer cravings for chocolate and cookies all the time better sleep better skin better hormones and just having a bit more you know pep in your step so whether you have type two diabetes or you don't this food order is an incredibly simple place to start and it's very powerful this is massive guys it means that if you have type two diabetes simply going on a diet might not actually be the solution you need to be looking deeper and understand the molecules and the functioning of the food that you're eating and eating your food in the right order taking advantage of that fiber first and actually lowering your glucose spikes in that way is a very important key to start with and when I meet you guys or when I meet people one of the most common questions that I get is is type 2 diabetes genetic is it something that I can't do anything about if I have it is it just something that's been passed on from my parents and my grandparents the answer is no yes genetics plays a small role in whether or not you're going to develop type two diabetes but truthfully your lifestyle and mostly how you're eating is going to be the determining factor in whether or not you have the condition and whether or not you're able to put it in remission so eating your food in the right order if you don't know where to start if you're feeling overwhelmed stressed out like everything feels like way too much this is a really easy spot to start some other common questions that I wanted to touch on so another common question I get is how long do you have to wait between the elements of the meal in order to get this benefit um the answer is you don't actually have have to wait at all so in the studies a few timings were tested 10 minutes 15 minutes but actually they realized that even zero minutes so just eating your food right in that order without waiting is super powerful and works so you don't have to wait now what about if you have a meal in front of you that you cannot easily break down into those three categories of veggies proteins and fats and carbs then what do you do let's say you have a tuna sandwich or lasagna or a salad with lots of stuff in it what are you supposed to do are you supposed to open the sandwich and take out the salad and eat that first and then eat the meat and the cheese and then eat the bread I mean if you want you can but no you don't have to I have a solution for you that doesn't involve separating out very cumbersomely all the elements of your meal so the very easy thing you can do to harness the power of this hack is to have what I call a veggie starter let me explain so a veggie starter the concept is before your main dish you're going to add a plate of vegetables to the beginning of your meal and then you're going to eat your mixed meal or whatever else you're having so a veggie starter is just a dish built around veggies it can be cauliflower and broccoli I have these here next to to me because they're my favorite vegetable um and I find them so pretty and I also find the the fractals and the cauliflower just so cool but anyway sidebar so you can make a veggie starter out of any type of veggie and if you click on my food classification Master list in the description you'll get a list of all of my favorite recommended vegetables it can be a simple side salad that you order at the restaurant it can be roasting some peppers in advance for your whole week and keeping keeping them in your fridge and having them at the beginning of your meals it can be even 20 olives if you're out at a restaurant or at a bar and there's nothing else so you can compose your veggie starter really however best you like it it doesn't have to be complicated it can take you 5 minutes and as a result whatever you're going to be eating during the rest of the meal is going to have less impact on your glucose levels and you will feel so different gin will go down inflammation will go down if you want to prevent or diabetes into remission it's also going to help you tremendously super simple and you're going to feel like a different person especially if you suffer from Cravings after your meals maybe you always want to eat something sweet or if you're just always tired this hack can change your life and one last thing I want to mention when I first discovered this hack I thought about the following you know when you go to a restaurant and they put the bread on the table before you order and you end up just going for it right I always used to go for the carbs first because I'm hungry and it's there and I want to eat them and then I thought huh if I owned a restaurant and I wanted to encourage people to eat as much as possible at the restaurant I would actually do the same thing I would give them the bread at the beginning of the meal so people eat the bread on an empty stomach the glucose molecules go really quickly into their bloodstream creating a big glucose Spike and then about 90 minutes after they ate the bread their glucose is crashing and that crash activates the craving Center in our brain and makes us want to eat more food and maybe 90 minutes after the bread arrived is actually when the waiter comes to your table and asks you hey would you like to order dessert conspiracy not conspiracy I don't know but I find this quite interesting so next time you're at the restaurant if they serve you bread try to not eat it first keep it and have it after your main meal maybe your main dish maybe you can use it to you know soak up the sauce on your plate that's going to keep your glucose level steady and help you feel so much better okay Angels that's all we have time for today and if you want my food classification Master list that many of you have printed out and put on their fridge click on the link in the description this is going to help you start to become a food detective and able to analyze any plate anything and know what order to eat your food in and remember remember only do this if it's easy never if it's stressful this is something that should be positive and enjoyable not something to stress you at there's plenty of other hacks that will cover that you can do when you can't do this one okay [Music] bye w