Gut Feelings: How Your Digestion Affects Your Glucose Levels

Joan Whiteley
May 22, 2024
7 min read

Updated: Mar 13

Embracing a strategic approach to consuming your meals can significantly enhance the way your body processes and benefits from the food you eat. One highly effective method involves prioritizing the consumption of fiber, followed by proteins and fats, and saving carbohydrates for the end of your meal. Imagine your digestive system as a drain, with fiber acting as a plug that regulates the flow of water—or in this case, the absorption of carbohydrates into your bloodstream.

Although this analogy shows the macronutrients as if they were a campfire, the best practice is to consume them in the reverse order which can lead to noticeable improvements in your digestion, nutrient absorption, and overall metabolic health.

Carbohydrates: Carbohydrates are like the paper you use to start the fire; they ignite and get digested quickly, providing an immediate burst of energy to get things going but won’t stave of hunger for long, and leave you wanting more sooner.

Proteins: Proteins are the kindling, taking a bit longer to catch fire but essential for building the flame that will sustain the heat and keep you full longer.

Fats: Fats are like the large logs that take the longest to catch fire (slower to digest and doesn’t ignite an insulin spike) but, once burning, provide a steady, long-lasting source of heat to keep the campfire going for hours.

Fiber: Fiber, though it doesn’t directly fuel the fire, acts like the structure that holds the logs together, ensuring a steady airflow and a more efficient burn, helping the digestive system to process and extract energy from other nutrients more effectively.

The Role of Fiber

Fiber is a powerhouse when it comes to slowing down digestion and ensuring a gradual absorption of nutrients. By starting your meal with high-fiber foods—think green leafy salad or a vegetable appy — you're effectively setting the stage for a slower, more controlled release of glucose (sugar) from carbohydrates into your bloodstream. This is akin to placing a plug in a drain, preventing everything from rushing through too quickly. The benefit? A more stable blood sugar level and a longer feeling of fullness, which can be particularly advantageous for those managing diabetes or looking to maintain a healthy weight.

Avocado: Rich and creamy, avocados are packed with fiber (about 10 grams per cup). They're also loaded with healthy fats, making them a satisfying start to any meal.
Raspberries: With about 8 grams of fiber per cup, these berries are a sweet way to kick off your dining experience. They're also high in vitamins C and K.
Chia Seeds: Just one ounce provides 10 grams of fiber. Stir them into a glass of water with a squeeze of lemon for a refreshing pre-meal drink, or sprinkle them over a small salad.
Almonds: A small handful of almonds (about 23 kernels) can provide around 3.5 grams of fiber. They're also a good source of protein and healthy fats.
Broccoli: A cup of chopped broccoli (about 5 grams of fiber) can be a light yet fibrous start. It’s also rich in vitamins C and K, and provides antioxidants.
Brussels Sprouts: Half a cup provides about 2 grams of fiber, along with a hefty dose of vitamins K and C. Roast them lightly for a delicious beginning to your meal.
Artichokes: One medium artichoke packs about 7 grams of fiber. They're also high in vitamin C, vitamin K, and folate. Serving them steamed with a squeeze of lemon can be a delightful starter.
Pears: A medium pear with the skin on offers about 6 grams of fiber, making it a sweet and satisfying way to start a meal incorporated into a leafy green salad. They're also rich in vitamin C and K.
Flaxseeds: With about 3 grams of fiber in one tablespoon, flaxseeds are a powerful addition to a pre-meal salad or vegetable dish. They're also high in omega-3 fatty acids.
Kale: One cup of chopped kale provides about 2.6 grams of fiber, along with a massive amount of vitamins A, C, and K. A small kale salad with lemon and olive oil dressing can be a perfect meal starter.

Incorporating these high-fiber foods at the beginning of your meal can help ensure you're getting a variety of nutrients while also helping to fill you up before moving on to proteins and other components of your meal. This approach supports a balanced and nutritious meal plan.

Following with Proteins and Fats

After fiber lays the groundwork, proteins and fats come into play. These macronutrients have their own slow-digesting properties, further contributing to the gradual absorption process. Proteins and fats help to slow the stomach's emptying time, adding another layer of control over how quickly carbohydrates are absorbed. Consuming them after fiber-rich foods complements the initial "plug" effect, ensuring that the digestive system works efficiently and effectively.

Protein-rich foods:

Poultry (Chicken, Turkey, Duck, etc)
Salmon, Trout, Haddock
Eggs
Grass-fed, Grain finish Beef
Lamb
Pork
White Fish
Shellfish

And here are some healthy fats you can consume with them:

Avocados (whole and oil)
Extra Virgin Olive oil
Nuts (like almonds, walnuts, and cashews)
Seeds (such as chia, flax, and pumpkin seeds)
Coconut oil (in moderation)
Dark chocolate (70% cocoa or higher)
Cheese (in moderation)
Full-fat dairy products (like Greek yogurt)
Ghee or clarified butter

Combining these protein-rich foods with healthy fats can help you stay full longer and support overall metabolic health.

Saving Carbohydrates for Last

Finally, by consuming carbohydrates last, you're taking advantage of the "prepped" digestive environment created by fiber, proteins, and fats. With the "drain" already regulated by the fiber "plug," and the slowing effect of proteins and fats, the carbohydrates you consume will be absorbed more slowly. This means a more moderated increase in blood sugar levels and an extended release of energy. For those with metabolic concerns, this eating order can be particularly beneficial, helping to avoid spikes and crashes in blood sugar and promoting a more balanced energy distribution.

It's recommended to enjoy whole, unprocessed complex carbohydrates just a couple of times a week. By consuming them after fiber, protein, and fat at the end of your meal, you'll naturally eat less while still savoring their natural flavors and nutrients without feeling deprived.

Sweet Potatoes: They are rich in fiber, vitamins, and minerals. One medium sweet potato contains about 24 grams of carbs.
Butternut Squash: This delicious, nutrient-dense vegetable is a great source of carbs. One cup of cooked butternut squash has about 21 grams of carbs.
Carrots: While lower in carbs compared to some other options, carrots are still a good source. One cup of chopped carrots contains about 12 grams of carbs.
Beets: These root vegetables are sweet and packed with nutrients. One cup of cooked beets contains about 13 grams of carbs.
Parsnips: Similar to carrots but with a unique flavor, parsnips are another excellent source of carbs. One cup of cooked parsnips provides about 24 grams of carbs.
Plantains: These are a starchy fruit often used in savory dishes. One medium plantain contains about 57 grams of carbs, so they’re best enjoyed in moderation.
Pumpkin: This versatile vegetable is great for soups, stews, and even desserts. One cup of cooked pumpkin has about 12 grams of carbs.
Acorn Squash: Another type of winter squash, acorn squash is flavorful and nutritious. One cup of cooked acorn squash contains about 30 grams of carbs.
Yams: Similar to sweet potatoes but with a different texture and flavor, yams are another good carb option. One cup of cooked yams has about 37 grams of carbs.

The Benefits

This method of meal consumption offers several key benefits:

Improved Blood Sugar Control: By slowing the absorption of carbohydrates, you're less likely to experience dramatic spikes and falls in blood sugar levels, which is crucial for metabolic health.
Enhanced Satiety: The slower digestion rate means you'll likely feel full longer, reducing the desire to snack between meals and supporting weight management efforts.
Optimized Nutrient Absorption: A measured release of nutrients into the bloodstream ensures your body can more effectively utilize the vitamins and minerals from your food.

Incorporating this eating order into your lifestyle doesn't require drastic changes—simply start your meals with a salad, a serving of vegetables, or a fiber-rich soup. Then, enjoy your protein and fat-containing dishes, and if you're still hungry, finish with a serving of carbohydrates. Over time, this mindful approach to meal consumption can lead to noticeable improvements in your digestion, nutrient absorption, and overall metabolic health, making every meal not just a time to eat, but a time to nourish your body strategically.

From the moment food touches your lips, your digestive system springs into action.

Understanding the process of digestion is crucial, not just as a marvel of biology, but because it underscores the importance of our dietary choices and how they impact our overall health. The efficiency of this system affects everything from our energy levels to our immune system strength, highlighting the vital role of nutrition in our lives.

This simple guide is your invitation to appreciate the complexity and efficiency of your digestive system and to make informed choices that support its optimal function.

The Western Diet, characterized by its high consumption of processed foods, refined sugars, unhealthy fats (industrial seed oils), and a notable scarcity of fruits, vegetables, and whole grains, stands as a dietary pattern that has significantly influenced global eating habits.

Typically, this diet includes a heavy reliance on fast food, industrial seed oils, sugary desserts, chemicals for flavoring and low-fat dairy products (added sugar to compensate) while sidelining nutrient-rich foods critical for health.

The health implications of adopting such a diet are profound, with studies linking it to an increased risk of obesity, heart disease, diabetes, and a host of other chronic conditions.

Culturally, the popularity of the Western Diet can be attributed to factors like convenience, aggressive marketing strategies, and the globalization of food markets, which have made high-calorie, low-nutrition foods more accessible and desirable worldwide. This diet's pervasive reach not only reflects changing food preferences but also highlights broader societal shifts towards faster, more convenient lifestyles, often at the expense of nutritional value and overall health.

To replace the Western Diet with a healthier alternative, you can incorporate the Gutbugs Diet™ meal guide. This approach emphasizes whole, nutrient-dense foods that promote gut health and overall well-being.

Incorporating the Gutbugs Diet™ Meal Guide:

Plan Ahead: Prepare your meals based on the Gutbugs Diet™ suggestions. Use weekends to prep proteins, roast vegetables, and make snacks like the roasted almonds and no grain granola.
Focus on Whole Foods: Prioritize responsibly-raised proteins, leafy greens and above ground vegetables, whole seasonal fruits, beneficial fats, nuts and seeds. Avoid processed and refined foods.
Balance Your Plate: Ensure each meal includes a balance of macronutrients—protein, healthy fats, and complex carbohydrates.
Hydrate: Drink plenty of water throughout the day. Herbal teas can also be a good addition.
Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and enjoy your meals.

By following these guidelines and incorporating the Gutbugs Diet™ meal guide, you can effortlessly transition away from the typical Western Diet to a more balanced, nutritious, and gut-friendly eating plan.