What is Macro Sequencing or food sequencing?
- Macro Sequencing is eating your macronutrients during a meal in a specific order. It’s well known that your body needs all 3 macronutrients to give us energy…..Protein, fats and carbohydrates.
- Macro Sequencing suggests that eating your protein / fat sources before carbohydrates can lower glucose levels after eating.
- This is very beneficial in people with type 2 diabetes, people with sugar problems or a tendency to gain weight.
What’s the science behind it?
- Eating protein / fat is suggested to be beneficial before eating carbohydrates as it promotes the secretion of glucagon-like peptide-1 (GLP-1) from the gut as well as improving secretions of insulin and glucagon and delaying gastric emptying. GLP-1 suppresses the appetite by acting on the hypothalamus via the vagus nerve. The delayed gastric emptying means you feel fuller for longer.
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- GLP 1 – is a copy of a hormone produced in the gut and released in response to food. It causes reduced appetite and the release of insulin that helps to lower blood sugar and aid in weight loss.
Fibre
- Dietary Fibre intake before carbohydrate intake significantly reduces postprandial glucose levels and may help with weight loss even though it doesn’t raise GLP-1.
- Fibre, protein and fat together- So to maximise the benefits to blood sugar and to avoid weight gain try eating a combination of fibre with protein and / or fat before eating carbohydrates. This is a useful and practical strategy for anyone with blood sugar problems, type 2 diabetes or a tendency to gain weight.
- Hack- eat a handful of nuts or seeds before a meal, it’s shown to have many beneficial effects on health, weight and appetite.
Health first!
Before any type of meal sequencing is to be put in place, we need to make it clear that calorie intake and overall nutritional balance are critically important when it comes to managing weight and health.
Exercise
Fact – a 10 minute walk after eating is proven to low blood sugar and reduce insulin spikes.
Benefits of sustained Insulin levels
- In people without diabetes, achieving target blood sugar levels has several key health benefits:
- Helps prevent weight gain, or achieve weight loss goals
- Reduces the risk of insulin resistance and type 2 diabetes
- Reduced stress hormones and inflammation.
- In people with diabetes, achieving blood glucose targets stops or reduces the risk of a variety of complications of diabetes, including:
- Nerve damage and neuropathy
- Eye damage
- Heart attack and stroke
- Kidney disease sexual dysfunction.
How do we do this?????
- Change your diet – weight loss is associated with improved glucose and insulin sensitivity. To lose weight and lower blood sugar try …….reducing portion sizes, increase activity and exercise and increase your fibre intake.
- Focus on low-glycemic foods. Lower GI foods are less likely to cause an increase or spike in your blood sugar level. Here is a list of Low GI foods list of the glycemic index rating for 100 common foods.
- Incorporate foods that may help lower blood sugar EG.Aloe Vera, Apple cider vinegar, Cinnamon and Fenugreek seeds.
- Reduce your Carbohydrate intake….stick to carbs like salad and vegetables, baby potatoes etc
- Supplement – Magnesium, Probiotics and chromium have been shown to improve insulin sensitivity and potentially lower blood glucose.
- Finally….Make some fundamental lifestyle changes…..Practice mindfulness, prioritise quality sleep, limit alcohol, quit smoking/vaping, regular physical activity.
As always before you take on any major changes especially if you have underlying health conditions…make sure you speak to your GP or care provider first.
Here to support, guide and educate ………….
