Why should you start your meal with salad?

Starting a meal with a salad can significantly improve blood sugar control and satiety, especially in people with insulin resistance or diabetes. In a study by Shukla and colleagues (2018), the effects of the order of food intake in prediabetics were examined. The results showed that starting the meal with vegetables or proteins before carbohydrates leads to lower glucose and insulin spikes. Starting with salad, rich in fiber, delays gastric emptying, leading to a stronger feeling of fullness and helps control food intake. Carbohydrate digestion starts quickly in the mouth, causing glucose and insulin levels to rise, which can lead to hunger more quickly. On the other hand, fibers and proteins found in vegetables and legumes release blood sugar more slowly and keep insulin levels stable. For better blood sugar control and weight loss, we recommend starting lunch and dinner with a salad or vegetable soup, followed by proteins and carbohydrates. A good rule of thumb is to fill half the plate with vegetables, ¼ with protein, and ¼ with complex carbohydrates like brown rice or quinoa. For breakfast, combine carbohydrates with proteins or good fats, such as oatmeal with yogurt or tapioca with egg. These small changes in eating habits help maintain blood sugar balance and promote a healthier and more nutritious diet.