A health expert has revealed a "powerful" hack she claims can allow you to still eat whatever you want and love, without gaining excess fat. Speaking on Diary of a CEO podcast with host Steven Bartlett, biochemist and author Jessie Inchauspé explained a way people are able to eat what they like, while preventing glucose spikes.
When people eat food that raises their glucose levels, this leads to an increase of insulin, which tells the body to store sugar in the liver and in turn produce fat from any excess. But by altering the order you consume food to flatten your blood glucose levels, this can help prevent excess fat being stored in the body.
Inchauspé explains this in more detail on the podcast and discusses the importance of balancing one's blood sugar for optimal health. "When I was going really deep into all the science, I found all these conditions and symptoms linked to [glucose] spikes and found these amazing ways we can still eat everything we love, but without creating these spikes," she revealed.
When talking to Bartlett about her hack, which involves 'eating food in the right order', she said: "Next time you're faced with a meal, there's something amazing you should know. If you eat the ingredients in the meal in specific order, you can reduce the glucose spike of that meal by up to 75 per cent - without changing how much you're eating or what you're eating.
"Just the order has a massive impact on your glucose. So you can eat the same meal, but with way less spikes and consequences."
The founder of the Glucose Goddess movement continued: "The right order is, veggies first, proteins and fats second, and starches and sugars last." After bringing up the point of how some restaurants bring bread to the table as an appetiser, she stressed: "It's so important to avoid having the bread first because bread is a starch.
"And there are starches and sugars, and these are two things that turn into glucose when we digest them. So when we eat something that contains glucose on an empty stomach, the starch breaks down into glucose molecules in your stomach and then makes its way super quickly to your intestines and your blood stream because there's nothing stopping it.
"This increases the concentration and causes a spike. Now, if you start your meal with veggies instead... which contain fibre... when we eat it at the beginning of a meal, it does something absolutely amazing."
Inchauspé goes on to say that when fibre is eaten first, it makes its way from your stomach to your upper intestine and stays there and forms a "protective thick mesh". This mesh goes on to help reduce glucose spikes caused by foods, such as pasta, you eat later on by stopping sugar from making its way through the intestine and into your blood stream as quickly or as efficiently.
"As a result, you get a smaller spike," she explains. "You still ate the same food, just with some veggies first." The glucose experts says you can eat any vegetables, as long as they are consumed first - whether they be raw or cooked.
"And if you're somebody who suffers from cravings in the afternoon, I think this hack is a really powerful one to try out," she added.
As well as fibrous veggies, protein also slow down gastric emptying since is can stimulate a hormone in the body called glucagon-like-peptide 1 (or GLP1). When protein from your food is absorbed by cells in your intestines, it produces this hormone which slows down gastric emptying. The hormone also affects the pancreas where it helps produce insulin that soak up the glucose in your bloodstream.
