Japanese TV programme

[Inchindown]

Watched a documentary on NHK World last night about sugar spikes.

A couple of things stood out for me.

Firstly they showed a study that skipping meals causes a more severe sugar spike when you eat again after missing one or more meals.

Secondly they showed evidence saying the order in which you eat the food on your plate can influence how much of a spike you might get after a meal.

They showed an example of a man eating vegetables first then meat and finishing up with a bowl of rice. Eating the food in this order significantly reduced the sugar spike compared with eating the rice first.

Anyone have any comments on these examples. I found the program very interesting and wish I had recorded it for further study.

 

[mist]

Reminds me of the article I read that stated that cooking pasta, letting it cool, then reheating it before eating produces less of a spike.

 

[Inchindown]

Reminds me of the article I read that stated that cooking pasta, letting it cool, then reheating it before eating produces less of a spike.

I remember hearing that too, but I've not tried it yet.

 

[mist]

I remember hearing that too, but I've not tried it yet.

Same, who has time for such shenanigans

 

[wiseowl_123]

Good afternoon @Inchindown yes I was told this by one of our friends on here when I was first diagnosed and now always eat my carbs last,and have meals little and often every day, as I am retired I can eat at the same time most days

 

[JohnEGreen]

I think they would have got an even lower spike if they had left the rice out altogether.

 

[Bluetit1802]

Watched a documentary on NHK World last night about sugar spikes.

A couple of things stood out for me.

Firstly they showed a study that skipping meals causes a more severe sugar spike when you eat again after missing one or more meals.

Secondly they showed evidence saying the order in which you eat the food on your plate can influence how much of a spike you might get after a meal.

They showed an example of a man eating vegetables first then meat and finishing up with a bowl of rice. Eating the food in this order significantly reduced the sugar spike compared with eating the rice first.

Anyone have any comments on these examples. I found the program very interesting and wish I had recorded it for further study.

Interesting, but I don't think it is anything new.

The spike following a period of no carbs or very low carbs is something akin to the "last meal effect". Our pancreas produces insulin to cope with carbs that have been eaten. When no carbs or few carbs are eaten for a period, the pancreas doesn't need to produce very much insulin and gets used to this routine. Then if suddenly hit by a carb meal it is taken unawares. Result - insufficient insulin = sugar spike.

Eating foods in a particular order is something I learnt about at the beginning of my journey, so I do try to eat my protein first, then any carbs. I also found that a smallish piece of cheese and some mayo eaten before a main meal as a starter helps keep any spikes lower.

 

[kokhongw]

Have come across several studies regarding food order/combination that moderates post meal glucose rise.
http://care.diabetesjournals.org/content/38/7/e98
https://www.reach.gov.sg/participat...how-you-eat-white-rice-makes-a-big-difference
http://www.straitstimes.com/singapo...cks-lowers-ones-blood-sugar-level-local-study
the focus has always been to find ways to maintain high carbs intake in carbs centric society. Carbs remains sacred cows that cannot be slain.

Generally it is logical to eat veg, proteins first because proteins is insulinogenic with less immediate glucose rise and fibers from the veg will slow down the carbs absorption. So by delaying carbs intake by 10-15 mins, we make up for our lack of 1st phase insulin response.

But this would likely not resolve/improve our high circulating and fasting insulin levels if we maintain the same carb load per meal as pre-diagnosed levels. Moderating carbs to around 100g/day would be a good start for most T2D. Then adjust up/down based on our condition/response.

 

[JohnEGreen]

I had some dauphinoise potatoes with my meal last night the cream, milk and cheese seems to slow the carbs down a lot BG before meal 7.3 one hour later 7.3 at two hours 7.2

 

[DavidGrahamJones]

Reminds me of the article I read that stated that cooking pasta, letting it cool, then reheating it before eating produces less of a spike.

I read that somewhere, possibly this or another Diabetes forum. It's called "resistant starch" because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.

Obvious really. LOL

 

[kokhongw]

This is another japanese study regarding meal sequence
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742500/

Aims/hypothesis
Investigation of dietary therapy for diabetes has focused on meal size and composition; examination of the effects of meal sequence on postprandial glucose management is limited. The effects of fish or meat before rice on postprandial glucose excursion, gastric emptying and incretin secretions were investigated.

Conclusions/interpretation
Meal sequence can play a role in postprandial glucose control through both delayed gastric emptying and enhanced incretin secretion. Our findings provide clues for medical nutrition therapy to better prevent and manage type 2 diabetes.