Unlock the Secret: Why Eating Salad First Could Change Diabetes Care Forever

If you have diabetes, you’ve probably heard a lot about cutting back on carbs like roti and rice. But according to leading dietitians and new research, the order in which you eat your food can make a real difference in your blood sugar control—and it’s easier than you might think.

 

Dietitian Shweta Panchal recently explained that eating a salad before your main meal can help keep blood sugar levels steady. The secret is fiber. When you start with a salad packed with vegetables, the fiber acts like a sponge in your stomach, slowing down how quickly sugar from carbs like rice and roti gets absorbed into your bloodstream. This means fewer sugar spikes and more stable energy after eating.

 

Research backs this up. Studies show that eating vegetables before carbs can reduce blood sugar spikes by up to 47%. Even just a ten-minute gap between your salad and your main meal can make a noticeable difference. The effect is most powerful when you eat whole vegetables, not just juices or extracts, because the fiber content is key.

 

Experts recommend including fiber-rich veggies like spinach, broccoli, bell peppers, zucchini, and green beans in your salads. Not only do these help with blood sugar, but they also keep you feeling full and support heart health.

 

So, next time you sit down for a meal, try starting with a salad. It’s a simple change, but it could make managing diabetes a lot easier.

 

Sources: Hindustan Times, India TV News, NDTV, Oxford Academic