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A man tested his glucose levels after eating the same food in two different ways to show how the order in which he eats the food can affect his blood sugar.
TikTok user Justin, who goes by the username @insulinresistent1, put the food-ordering method to the test in his now-viral videoswhich have been viewed a combined 4.9 million times.
He explained that the ‘correct’ order is to start with high-fiber vegetables first, followed by fats, proteins, and finally starches. The idea is that the fiber, fat and protein will ‘slow down the digestion of simple carbohydrates’.
“From what I’ve been reading online, this method can actually reduce a blood sugar spike by up to 75 percent,” he said before trying it out for himself.
TikTok user Justin, who goes by the username @insulinresistent1, put the food ordering method to the test in his now-viral videos.
He explained that the ‘correct’ order is to start with high-fiber vegetables first, followed by fats, proteins, and finally starches.
Justin had made a plate of broccoli, avocado, tuna and rice and set a ‘blood sugar benchmark’ by eating the food in the ‘wrong’ order.
He did the reverse of the method and started with the starchy rice before moving on to tuna and then avocado. He finished the meal with the stringy broccoli.
Several hours later, he checked his glucose monitor and saw that his blood sugar had risen 33 milligrams. The number wasn’t particularly high, but she noted that it was a “pretty well-balanced meal” regardless of the order in which she ate it.
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 by up to 75 percent,” he said before trying it out for himself.
Justin had made a plate of broccoli, avocado, tuna, and rice and set a “blood sugar benchmark” by eating the food in the “wrong” order, starting with carbs.
“Hopefully tomorrow when we try this again in the correct order, I’ll get a much better read 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 finished the meal with the rice.
“I’m very curious to see if this is really going to work,” he said.
This time, when he checked his glucose level, he noticed that it was 19 milligrams lower than the day before.
Several hours later, he checked his glucose monitor and saw that his blood sugar had risen 33 milligrams. She noted that it was “a pretty well-balanced meal” regardless of the order in which she ate it.
The next day, Justin did the exact test with the same amount of food, but this time he ate the vegetables first, then the fats, proteins, and carbohydrates. His glucose level was 19 milligrams lower.
“You can see that it peaked at an elevation of only 14 milligrams, so that’s less than half the peak I had yesterday,” he said.
“So it’s pretty obvious to me that this method of ordering food actually works, and that’s good news because it gives me a little more control over my blood sugar.”
Ordering food has been scientifically proven 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 consumed before carbohydrates.
When diabetics ate vegetables and protein first, their blood sugar levels were 29 percent lower 30 minutes later compared to when they ate carbohydrates first, according to the research.
The videos have been viewed a combined 4.9 million times, but many commenters weren’t thrilled with the idea of having to eat food in a certain order.
And while Justin was impressed with the results of his home experiment, viewers weren’t thrilled with the idea of having to eat food in a certain order.
“It’s nice but not realistic,” wrote one person. “However, thanks for sharing the results.”
“I can’t enjoy my meal without having a little bit of everything on my fork,” someone else commented.
Could you do it again but [mix] and compare the results?’ asked another. I never eat them separately.
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