The Order in Which You Eat Your Food Matters: Eat Your Vegetables First
The food you eat in what order impacts how well your body digests nutrients. “Veggie First” is a painless diet to follow and has several benefits, but there are some things you should know when making it part of your life. This time, we will introduce “Veggie First”, along with the advantages and tips to make it more sustainable.
So why eat veggies first?
Vegetables are an excellent weight loss food because they contain few calories, plenty of nutrients, and high levels of fiber. When you eat vegetables first during a meal, you’re more likely to feel full before the end of the meal due to their bulk.
The dietary fiber in vegetables, particularly water-soluble dietary fiber, is viscous and moves slowly through the stomach and intestines. This slows down sugar digestion and absorption, suppressing a rapid rise in blood sugar levels. Blood sugar levels naturally rise when we eat, but if the rise is too rapid or if the blood sugar level remains high for extended periods of time, it can damage the inner walls of our blood vessels. Over time this could lead to lifestyle-related diseases such as diabetes.
Insulin, a hormone that usually lowers blood sugar by storing it as fat in the body, is released from the pancreas. When too much insulin enters the bloodstream at once – due to consuming lots of carbohydrates or when blood sugar levels rise too rapidly – it becomes easier for your body to store fat. To keep this from happening, eat vegetables regularly so digestion occurs more slowly and prevents sudden spikes in insulin production.
Therefore, the general idea behind “Veggie First” is that you eat vegetables and soup first, followed by protein (meat or fish), and then finally sugary foods like rice or noodles. This order prevents blood sugar spikes. You might be wondering why people eat protein before carbs. Proteins generally take longer to digest than carbohydrates, helping slow down the absorption of sugar into your bloodstream. They also usually make you feel fuller than carbs do. Just remember to watch your portion sizes when you’re eating carbs though.
Beyond preventing sugar spikes, there are many benefits to dietary fiber
Because crunchy vegetables need to be chewed more, you’ll end up chewing slowly and mindfully. This will eventually stimulate the satiety center in your brain, reduce overall appetite, and help prevent cravings- even when consuming small amounts of sugar. In other words, eating less carbs for health reasons won’t feel like a restrictive diet.
Additionally, dietary fiber is believed to have prebiotic effects, promoting the growth of good bacteria in the intestines and helping with bowel movements. By binding with water and moving through the intestines more slowly, it leads to softer stools and prevents constipation. Dietary fiber provides nourishment for intestinal bacteria in the large intestine and helps create a healthy environment within the intestines. As a result, this can relieve digestive issues such as diarrhea and constipation.
Another advantage of dietary fiber is that it can help reduce cholesterol levels. Soluble fiber, in particular, binds with bile acids (which are made from cholesterol) and is excreted from the body. This causes the liver to use more cholesterol to make new bile acids, which can help lower blood cholesterol levels.
It’s important to note that not all vegetables are created equal when it comes to their fiber content. For example, watercress, turnips, cabbage, and arugula are all vegetables with high dietary fiber levels. However, iceberg lettuce has very little dietary fiber. Therefore, when including vegetables in your “Veggie First” diet, try to focus on those that are higher in dietary fiber.
How to start “Veggie First”?
“Veggie First” is easy to do by simply adjusting your eating habits, but be cautious of certain vegetables. Some veggies have a high amount of carbs, such as potatoes, pumpkins and corn. Even though they’re called salads , potato salad , pumpkin salad and corn salad alone won’t make a meal.
Commercial vegetable juices might not be the best for you as they generally have low dietary fiber content. Also, depending on the product, extra sugars such as fructose and oligosaccharides could be present to make it more delicious and easier to drink. Furthermore, some juices have high concentrations of sugar from fruits like citrus, which can cause spikes in blood sugar levels. Juicing vegetables also breaks down their carbohydrates so that the body can absorb them more easily. If you’re looking for a drink that’s nutrient-dense but low in sugar, try making your own smoothie with leafy greens like spinach.
Eating out can be a little more difficult, but there are still ways to make it work. When looking at a menu, try to find items that have vegetables as the main ingredient. For example, instead of ordering a steak with a side of broccoli, try ordering a vegetable stir-fry or vegetarian soup. Most restaurants will be happy to accommodate your request if you ask.
By the way, although it is called “Veggie First”, seaweed, mushrooms, and konjac are also rich in dietary fiber. So, menus using them as the main dish are perfect for those who want to get their recommended intake of fiber.
Tips for Keeping “Veggie First” diet for long term
It may take a little getting used to at first, but eventually you’ll be able to eat in that order without having to think about it. If you’ve tried it but found that you can’t stick to it for long, try being less rigid about it. For example, if you wait to eat the main dish until you’ve finished all your vegetables, the main dish will likely be cold by then. So don’t worry about being neat and having a little bit of everything in one bite. Just prioritize the veggies so that you’re sure to get them into your system somehow.
In terms of cooking at home, you can easily find recipes online that are “veggie first”. Just do a search for “vegetarian” or “vegan” recipes. You might be surprised at how many there are and how delicious they can be. If you’re not sure where to start, try looking for recipes that use ingredients you already have on hand. This can help you save money and reduce food waste.
If you find it difficult to consume the recommended daily amount of vegetables, taking a supplement is an excellent way to ensure you’re getting enough. Fiber supplements come in many forms, so be sure to read reviews and buy one that fits your needs.
Conclusion
“Veggie First” is a diet trend that allows you to get your recommended daily intake of vegetables simply and effectively. You can prevent overeating, spikes in blood sugar levels, and insulin issues by eating veggies as your first course at each meal. “Veggie First” also has the potential to lower cholesterol levels and improve digestive health. Try incorporating “Veggie First” into your diet today for easy and convenient healthy living!
As you can see, there are many reasons why you should start incorporating salads into your diet. So next time you’re feeling unenthused about a big bowl of greens, remember all the ways that they can benefit your health! From helping you lose weight to improving your digestion, eating salads on a regular basis can have a profound impact on your overall wellbeing.