A man tested his glucose levels after eating the same meal in two different ways to show how the order in which you consume food can affect your blood sugar.
TikTok user Justin, who uses the handle @insulinresistant1, put the food order method to the test in his now-viral videos, which have been viewed a combined total of 4.9 million times.
He explained that the ‘right’ order is starting with high-fiber vegetables first, followed by fats, proteins, and finally stars. The idea is that the fiber, fat, and protein will ‘slow down the digestion of simple carbs.’
“From what I’ve been reading online, this method can actually reduce a blood sugar spike as much as 75 percent,” he said before trying it out for himself.
TikTok user Justin, who uses the handle @insulinresistant1, put the food order method to the test in his now-viral videos
He explained that the ‘right’ order is starting with high-fiber vegetables first, followed by fats, proteins, and finally stars.
Justin had prepared a plate of broccoli, avocado, tuna, and rice and set a ‘blood sugar benchmark’ by eating the meal in the ‘wrong’ order.
He did the opposite of the method and started with the starchy rice before digging into the tuna and then the avocado. He finished the meal with the fibrous broccoli.
Several hours later, he checked his glucose monitor and saw that his blood sugar was raised 33 milligrams. The number wasn’t particularly high, but he noted that it was ‘quite a well-balanced meal’ regardless of the order he made.
The target blood sugar level two hours after the start of a meal is less than 180 milligrams, according to the Centers for Disease Control and Prevention.
‘From what I’ve been reading online, this method can actually reduce a blood sugar spike as much as 75 percent,’ he said before trying it out for himself.
Justin had prepared a plate of broccoli, avocado, tuna, and rice and set a ‘blood sugar benchmark’ by eating the meal in the ‘wrong’ order, starting with the carbs
‘I’m hoping tomorrow when we retest this in the right order that I’ll get a much better reading result,’ he concluded.
In a follow-up video, Justin did the exact same test with the same amount of food, but this time he ate the vegetables first, then the fats and proteins. He ended the meal with the rice.
‘I’m really curious to see if this is actually going to work,’ he said.
This time, when he checked his glucose level, he noticed that it was 19 milligrams lower than it had been the day before.
Several hours later, he checked his glucose monitor and saw that his blood sugar was raised 33 milligrams. He noted that it was ‘quite a well-balanced meal’ regardless of the order he made
The next day, Justin did the exact test with the same amount of food, but this time he ate the veggies first, then the fats, proteins, and carbs. His glucose level was 19 milligrams lower
‘You can see it peaked out at an elevation of only 14 milligrams, so that is less than half of the spike that I had yesterday,’ he said.
‘So, for me, it’s quite obvious that this food order method really works, and that’s good news because it gives me a little more control over my blood sugar.’
Food order has been scientifically shown to have an impact on blood sugar.
A 2015 study published in Diabetes Care found that insulin and glucose levels were significantly lower when protein and vegetables were eaten before carbohydrates.
When diabetics ate vegetables and proteins first, their blood sugar levels were 29 percent lower 30 minutes later compared to when they ate carbs first, according to the research.
The videos have been viewed a combined total of 4.9 million times, but many commenters weren’t thrilled about the idea of having to eat foods in a certain order.
And while Justin was impressed with the results of his at-home experiment, viewers weren’t thrilled about the idea of having to eat foods in a certain order.
‘It’s nice but not realistic,’ one person wrote. ‘Thanks for sharing results though.’
‘I can’t enjoy my food without having a little bit of everything on my fork,’ someone else commented.
‘Could you do it again but [mix] them and compare the results? asked another. ‘I never eat them separately.’
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