Salad First and Glucose

Eating vegetables or protein-rich foods, such as salad or chicken, before rice or bread may help reduce the rise in blood sugar after a meal, compared with starting with carbohydrates or eating all the meal components together. A scientific review of six studies involving 107 healthy adults found that most studies observed this effect, though its size varied. The fiber in vegetables may help slow the entry of sugar into the bloodstream. However, the trials lasted only 3 to 7 days, so the evidence remains limited, and it is unclear whether the benefit lasts long term or applies to people with diabetes.

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