Two meals consisting of the same foods (and therefore the same nutrients and the same calories) can have vastly different impacts on our body depending on how their components are eaten. I was taken aback when I read the scientific papers that proved this, notably a seminal one out of Cornell University in 2015: if you eat the items of a meal containing starch, fiber, sugar, protein, and fat in a specific order, you reduce your overall glucose spike by 73 percent, as well as your insulin spike by 48 percent. This is true for anyone, with or without diabetes. What is the right order? It’s fiber
...more
