Is it better to eat vegetables before rice?

It is generally recommended to eat vegetables before rice, or more broadly, to eat vegetables before carbohydrates. This practice can help regulate blood sugar levels and promote feelings of fullness.

Here's why;
01) Blood Sugar Regulation:
Eating fiber-rich vegetables first can slow down the absorption of carbohydrates (like rice) into the bloodstream, preventing rapid spikes in blood sugar levels.

02) Increased Satiety:
Vegetables, especially those high in fiber, can help you feel fuller and more satisfied, potentially leading to reduced overall calorie intake.

03) Potential Weight Management:
By promoting better blood sugar control and increased satiety, eating vegetables first might contribute to weight management efforts.

04) Improved Digestive Health:
The fiber in vegetables can aid digestion and promote a healthy gut.

While the order of eating can be beneficial, it's important to remember that a balanced and varied diet is key to overall health. Eating vegetables first is a simple strategy that can be incorporated into a healthy eating pattern, according to dietitians and health experts.

I usually eat rice before meat and vegetables, but it is often said that consuming vegetables first is better. Is this true? (Thuy, 34, Thanh Hoa)

Answer:
Eating vegetables before carbohydrates follows what is known as a "reversed eating" order. This approach has been shown to provide several health benefits, including aiding weight loss.

By consuming vegetables before the main course, digestive activity is stimulated, allowing the body to absorb nutrients more effectively. Because vegetables are high in fiber and have a soft texture, this process is gentle on the digestive system. In contrast, starting with rice and meat requires the stomach lining to release more gastric juices to break down these denser, drier foods, which can potentially cause stomach discomfort or pain.

Additionally, research indicates that fiber, in general, slows the passage of food through the stomach, helping people feel full for longer periods. This effect also delays gastric emptying, which slows the rate at which carbohydrates are absorbed into the bloodstream. For people with type 2 diabetes, eating vegetables before carbohydrate-rich foods can lead to better long-term blood sugar management compared to the reverse order. The fiber in vegetables helps prevent sudden spikes in blood sugar, a common effect of consuming carbohydrates.

To follow this eating method, begin with a small glass of water before the meal to reduce hunger. Next, consume vegetables or soup to fill approximately two-thirds of your stomach. Follow with protein, and finally, complete the meal with carbohydrates. This sequence can help manage calorie intake more effectively.

Read more: Dr. Phan Thai Tan