November is National Diabetes Month, and one of the simplest tips you can teach this month costs nothing: change the order of the meal. Eat the vegetables and protein first, and the bread, rice or potatoes last.
Free printable handout: Download Vegetables First (PDF). Print it for your class, clinic or health fair.
What the research found
In a small study published in Diabetes Care in 2015, researchers at Weill Cornell Medicine served 11 adults with type 2 diabetes the same meal on two days. The meal had chicken, salad, steamed broccoli, ciabatta bread and orange juice. One day they ate the carbohydrate foods first. The other day they ate the protein and vegetables first, then the carbohydrates 15 minutes later.
When vegetables and protein came first, blood sugar after the meal was about 29% lower at 30 minutes, 37% lower at 60 minutes and 17% lower at 2 hours. Insulin levels were lower too.
What it means for your clients
This was a small, short study, so it is not a reason to change medications or skip carbohydrates. It is a gentle, practical habit that fits with everything else you already teach: fill half the plate with non-starchy vegetables, include a protein, and enjoy the carbohydrate foods as part of the meal, just a little later.
How to teach it in 5 minutes
Show a balanced plate and point out the three parts: vegetables, protein and carbohydrate foods.
Explain the order: vegetables first, protein next, carbohydrate foods last.
Ask each person how they could try it at their next dinner. A salad before the meal is the easiest start.
Remind them that the plate itself still matters most. Order is a bonus, not a replacement.
Free resources on foodandhealth.com
Recipe idea: Kale Lemon Salad makes an easy first course.
Teaching tools from the Nutrition Education Store
Diabetes Plate Method Portion Plates to show the plate and the order
Carb Counting Handouts, 50 color pages
Sugar Test Tubes for a hands-on sugar demo
Build-a-Plate Activity Kit so groups can build the plate with their hands
Source: Shukla AP, et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care. 2015;38(7):e98-e99.
Get the handout: Vegetables First, free PDF
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