Eating carbohydrates last in a meal, attenuates post-meal rise in blood sugar

References:

Fox et al. 2010A study on glucose variation throughout the day in healthy participants, measured by CGM.ncbi.nlm.nih.gov/pubmed/20215454Shukla et al. 2017Study on carbs last vs first meal patterns in type 2 diabeticsdrc.bmj.com/content/5/1/e000440.abstractShukla et al. 2018Study on carbs first vs vegetables first vs protein and vegetables first in prediabeticsonlinelibrary.wiley.com/doi/abs/10.1111/dom.13503Trico et al. 20168 week intervention meal order in type 2 diabeticsnature.com/articles/nutd201633

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Measuring post meal blood sugar:

Steps: Think them all through step by step (incl. cooking methods) and make a written plan

1. Do it in the morning, fasted for 10 - 12 hours.
2. Pee, and hydrate (200+ ml) water (same amount every time).
3. Measure fasting blood glucose with finger prick (baseline).
4. Don’t move! too much about, choose days were you can be inactive for a couple of hours in the morning (physical activity will attenuate a rise in blood sugars).
5. Weigh and/or measure foods.
6. Cook meal. Make sure to write everything down immediately (incl. cooking methods).
7. Eat. Make sure to note the exact time you start eating. Write it down.
8. Measure post meal blood glucose with finger prick test at 30, 60, 90 and 120 mins after starting to eat. Write out in advance when these 30 min intervals are: Set alarms!