Consuming dietary fats before carbohydrates may help to reduce post-meal blood sugar spikes, according to a study involving mice. The research, published in the journal Diabetes, found that mice receiving olive oil 15 minutes prior to glucose experienced a smaller, earlier rise in blood sugar compared to those given glucose first or glucose alone.
The study also observed this effect in mice with type 2 diabetes and severe insulin deficiency. Researchers tested other dietary fats, indicating the response might not be exclusive to olive oil.
"Our findings suggest that the order in which nutrients reach the gut can engage a coordinated hormone-nerve response that changes how quickly the stomach delivers glucose to the intestine," Dr. Daisuke Yabe of Kyoto University, a corresponding author of the study, said in a statement. When fats were consumed first, the mice’s stomachs released food into the intestine more slowly, leading to a less pronounced initial increase in blood sugar. The researchers also noted that a fat-first approach triggered early increases in the hormones glucagon and GLP-1, which appeared to work together to limit the glucose rise.
According to Yabe, the study's approach of meal sequencing is appealing because it alters how a meal is eaten rather than requiring avoidance of entire food groups. However, he stressed that further studies are needed to confirm these findings in humans.
Huma Chaudhry, a registered dietitian, commented that the study adds to existing research on how food order might moderate blood sugar. However, she cautioned against assuming the mouse study results would directly translate to humans.
Chaudhry suggested that existing human research indicates eating vegetables or protein before carbohydrates may also help regulate post-meal blood sugar. She advised against viewing meal sequencing with olive oil as a supplement or a quick fix, emphasizing the importance of balanced meals containing healthy fats, protein, fiber, and carbohydrates.
She offered practical suggestions, such as starting a meal with a salad dressed in olive oil before consuming pasta, or pairing eggs with toast at breakfast. Chaudhry clarified that food sequencing does not necessarily require strict intervals between food types. For instance, at dinner, one might eat a salad with olive oil dressing first, followed by chicken and pasta. The overall quality and balance of meals remain crucial, with food order potentially playing an additional role.