Is it better to eat vegetables before rice?

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.

Starting your meal with vegetables, followed by protein and carbohydrates respectively, can help control calorie intake. Illustration photo by Unsplash

Starting with vegetables also helps to fill an empty stomach, creating a sense of fullness more quickly and reducing the likelihood of overeating. This approach offers better control over the intake of sugar and fat in the meal.

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.

Dr. Phan Thai Tan

Homefit fitness center’s nutrition coach