"Eating vegetables first" (Veggie First) during meals is considered to help control blood sugar and is a healthy eating order. Recently, a new way of eating has emerged, the "Yogurt First" method, which is said to be able to inhibit the rise in blood sugar and even help reduce food intake. Mie Ichihara, director of eatLIFE Clinic in Japan, physician and diabetes specialist, explains the pros and cons of eating yogurt first.
Blood sugar rises rapidly after meals, which can lead to a variety of health problems. Dr. Ichihara said that high blood sugar after meals can damage blood vessels and promote arteriosclerosis, thereby increasing the risk of life-threatening diseases such as angina, myocardial infarction, and stroke.
What are the benefits of eating yogurt first?Dr. Ichihara explained that the protein contained in yogurt can promote the secretion of the intestinal hormone GLP-1 (glycagon-like peptide-1). This hormone increases insulin secretion, slowing the rise in blood sugar after a meal. If you consume yogurt before a meal, the secretion of GLP-1 will be more significant than if you consume it after a meal.
Is the "Yoghurt Priority Method" recommended in medicine?Dr. Ichihara expressed his affirmation. She pointed out that in fact, protein-containing foods such as meat and fish can also promote the secretion of GLP-1, but it is sometimes inconvenient to eat meat or fish at the beginning of a meal. Relatively speaking, yogurt is light and easy to eat first. It also brings a feeling of satiety and helps prevent overeating.
However, she also warned to avoid choosing sugary yogurt, because it will cause blood sugar to rise faster. It is recommended to switch to sugar-free yogurt, or use sugar substitutes that are less likely to raise blood sugar for flavoring, in order to truly exert the health effects of "yoghurt first".
