to further my discussion on Pre-Diabetes / Insulin resistance I would like to offer a little heads up on hack 1 from Jessie Inchauspé’s “The Glucose Revolution”. Eat whatever you like, but watch out for foods which break down fast as they will clog up your intake… so eat them last (no bread at the start of a meal)!
The Principle: Change the Order, Change the Spike
Simply change the order in which you eat the foods on your plate. The core idea is that you don’t have to eliminate carbs or sugar to have a healthy metabolic response; you just need to eat them at the end of your meal .
The recommended order is:
Fiber first: Start with vegetables or a salad.
Protein and fat second: Next, eat your meat, fish, eggs, or healthy fats like avocado or olive oil.
Starches and sugars last: Finish your meal with carbohydrates like bread, rice, pasta, potatoes, or dessert .
Why This Works: The Protective Mesh
This hack works because of the unique properties of fiber, which is abundant in the vegetables you eat first. Fiber acts as a protective barrier in your upper intestine . When eaten at the start of a meal, it creates a viscous mesh on the intestinal wall. This mesh slows down the rate at which your stomach empties and how quickly glucose from the carbs you eat later can be absorbed into your bloodstream .
By slowing this absorption, you effectively “flatten your glucose curve,” preventing the sharp spike (and subsequent crash) that typically follows a meal high in starches or sugars .
The Result: A Significant Reduction in Spikes
This simple change in behavior can have a powerful effect. Eating your food in this order—veggies first, then protein and fat, and carbs last—can reduce the glucose spike of a meal by as much as 75% , all without changing a single ingredient or reducing portion sizes . The goal is to feel better, have more stable energy, and reduce cravings without restrictive dieting .
I was only discussing this on Wednesday with some of my gym buddies, well, I actually came in half way through the conversation. The first question they ask was how I eat meals, which veg, proteins, carbs, in that order, I always have. It never stopped me getting type 2 diabetes in the first place but it does help control it.
The difficult ones are the likes of pasta’s dishes when out in restaurants. But when I remember, I do ask if they can serve the pasta to one side of the bolognaise or whatever if they can. Partly because they can serve too much pasta anyway, but I tend to just avoid pasta dishes for those reasons. And I don’t tend to eat bread or sticks with meals anyway, don’t drink either. I often said I was a cheap date when my hubby and I dating But I do likes deserts sometimes
Blueberries, Greek yogurt, cinnamon, walnuts, and Brazil nuts —makes for an excellent, nutrient-dense snack or breakfast. Balanced macronutrients: Protein from yogurt, healthy fats from nuts, and carbohydrates from blueberries create a satisfying, blood-sugar-stabilizing mix. Blueberries — Sugar Context: While blueberries have higher sugar than strawberries or raspberries, pairing them with protein (yogurt), fat (nuts), and cinnamon helps blunt blood sugar spikes.
Yes, but all this used to be in one big bowl: I was feeling bloated after brekkie!!
the difference in avoiding a spike by eating fibre first is stunning !
Yes, it’s quite amazing how you can eat the same food, but eating in a different order changes how the body uses it. What I like about this is that the carbs are not the “villain”, at least as I understand it and indeed they are a vital part of a balanced dirt. I love potatoes and they change the texture or balance of a meal significantly. For example, I always add potatoes to most soups I make.
Now I have even read that potatoes are a super food, though I have to tread with caution as anything can be written and proven/unproven depending on needs. My most recent discovery is resistant starch.
Bottom line being all things in moderation, at least that is the way I plan to eat and drink (yes, I love the odd glass or red wine and the odd bottle or beer/stout).
On the subject of bloating, I have made an observation on this after an incident that happened to Mum in the recent past. I haven’t managed to write it up, but plan to do so because I feel it may or it may not be of interest to others, especially if they are heavily mobility restricted as Mum is.
You’ve got this. Even if they’re carbs we can flatten the curve besides potatoes are a valuable source of potassium - I really think it’s not about what we eat, but in what order !
Do tell of the bloating ; the potential to help others is huge. It’s the only reason I keep posting. Surviving a stroke is an endurance test par excellence and even if I help one person, then it will be worth my time.
But I do likes deserts sometimes 
