A simple change to the order you eat your food in could help to balance your blood sugar levels, experts have found.
Type 2 diabetes is a common condition that causes the level of sugar in the blood to become too high. The NHS advises those with type 2 diabetes to eat a wide range of foods but keep foods like sugar, fat and salt intake to a minimum.
In the UK, around 7 million people are estimated to have prediabetes, which is characterised by the presence of blood glucose levels that are higher than normal but not yet high enough to be classed as diabetes. To safely manage diabetes, being aware of how diet will affect your blood sugar levels is key.
READ MORE: Trams could be answer to Anfield matchday traffic woes
But studies have also shown that eating carbohydrates at the end, rather than the beginning, of a meal, could lead to substantial reductions in blood sugars and insulin levels and help to keep you feeling fuller for longer.
Justin, who goes by the username @insulinresistant1 on TikTok, decided to put this "the food order method", also known as meal sequencing, to the test by eating foods containing fibre, protein and fats before carbohydrates.
In the video, Justin explained: "I've got several different types of food here. First, I've got broccoli which is high in fibre, then there's avocado which is very high in fat, tuna which is high in protein and then rice which is a simple starch.
"The idea with this food order method is to eat the fibre, fat and protein first and that should help to slow down the digestion of the simple carbs."
Justin ate his food in the "wrong order" first, starting with the carbohydrates to see if it caused a spike in his blood sugar levels. Using his glucose monitor, Justin found that he experienced a 33mg spike in his blood sugar after eating the food in the wrong order.
In the second video, Justin ate the same food in a different order, starting with the fibre, fat and protein and ending on the carbohydrates. On that occasion, his glucose monitor recorded a 14 mg spike in his blood sugar levels.
Justin said: "That is less than half of the spike that I had yesterday. For me it's quite obvious that this food order method really works and that's good news because it gives me a little bit more control over my blood sugar.
"If you want to follow the food order method, here's the sequence: eat your high fibre vegetables first. Remember these are not starchy vegetables these are high fibre, above ground vegetables. Next, eat your fats and protein, and finish up with starchy foods like rice, potatoes or anything of that nature.
"Remember if you're diabetic or pre-diabetic your results may vary so always check your sugar."
Receive newsletters with the latest news, sport and what's on updates from the Liverpool ECHO by signing up here
Lidl burglar's trail of blood in Chinese buffet led police straight to him
Trams could be answer to Anfield matchday traffic woes
Carer stole £115k from vulnerable widow and left her with just £87
Four-star Merseyside hotel owed over £18m when it collapsed into administration
GMB's Ben Shephard tells Kate Garraway to 'be quiet' during clash
