Weight loss: why should you eat vegetables first, then rice?

Vegetables are often high in fiber and water, which helps you feel full faster and limits calorie absorption from the main dish.

Many studies have shown that eating vegetables or fiber-rich foods before eating rice or white starch is an effective weight loss strategy. In addition, this way of eating also controls the spike in blood sugar after meals, according to the health website Healthline (USA).

Eating vegetables first, eating rice later will help reduce post-meal blood sugar spikes.

PHOTO: AI

Vegetables are low in energy density but high in water and fiber. They help fill the stomach without providing many calories. Fiber helps slow down the rate of digestion, prolonging the feeling of fullness and reducing overall appetite during a meal.

Many studies have shown that eating vegetables before eating starchy foods during meals helps reduce blood sugar fluctuations after eating. For example, people who eat vegetables first and then rice will have significantly lower blood sugar and insulin after the meal than people who eat rice first and then vegetables. Because increased insulin easily promotes fat storage, this effect of vegetables helps control weight gain.

In a study published in the Asia Pacific Journal of Clinical Nutrition (APJCN), Japanese scientists discovered that people with type 2 diabetes who ate vegetables first and then starch had better HbA1C blood sugar control than the group that ate starch first.

Another fat-loss benefit of eating vegetables first is that it helps reduce the amount of food consumed during the meal. This is because eating more vegetables helps you feel full sooner.

Research published in the journal Frontiers in Pediatrics found that when people eat salad or vegetable soup first thing in the morning, they tend to eat less of the main course. This reduces the total number of calories consumed in a meal. This habit helps to lose fat in the long term and sustainably.

In addition to the physiological effects, starting a meal with vegetables also creates a positive psychological behavioral effect. Specifically, diners will feel that they are choosing healthy foods, thereby tending to eat less.

The World Health Organization (WHO) recommends that an adult should eat at least 400 grams of vegetables and fruits per day. This amount of plants not only controls weight but also helps reduce the risk of cardiovascular disease and diabetes, according to Healthline .

Source: https://thanhnien.vn/giam-can-vi-sao-nen-an-rau-truoc-an-com-sau-185250911125452124.htm