Eating salad first may help moderate post-meal blood sugar, experts say

Nutrition specialists say the order in which foods are eaten during a meal can influence blood sugar levels. Beginning a meal with high-fiber foods can slow the intestinal absorption of carbohydrates and reduce the post-meal rise in glucose, according to information carried by the health site Only My Health. A raw vegetable salad, because of its fiber content, is reported to slow the passage of carbohydrates into the bloodstream and reduce the rate at which the stomach empties. That effect can lead to a more balanced insulin response, the site states. About five minutes of a fiber-rich starter is described as sufficient, without requiring changes to the rest of the meal. Other suggested starters include boiled egg, paneer, tofu, Greek yogurt, limited amounts of nuts and seeds, vegetable soup, light broth and diluted apple cider vinegar. Practical recommendations for steadier blood sugar also include choosing complex over simple carbohydrates, drinking enough water, keeping regular meal times, limiting sugary drinks and filling roughly half the plate with vegetables. A light walk of about 10 minutes after eating is also cited as potentially helping muscles use glucose more efficiently.