Nothing bad will happen to you if eat only veggies for dinner. There are many delicious recipes for vegetables that make really good dinners. Stir-fries, braises, vegetable curries and chilis – there’s a cornucopia of tasty treats.
A shift in thinking about food and health
The studies add to a growing shift in how nutrition researchers think about food and its impact on our health. They are finding that there are many factors beyond just the nutrients and calories in food that matter, such as the extent to which foods are processed, the time of day we eat them and precisely how we consume them.
Studies show that eating vegetables first can cause your body to secrete higher levels of GLP-1, a satiety hormone that our guts release in response to meals. (GLP-1 is the same hormone that the popular weight loss and diabetes drugs Wegovy and Ozempic are designed to mimic). This strategy can also help prevent large and sustained elevations in blood sugar levels after meals, some studies suggest.Advertisement
Researchers have found that starting each meal with vegetables or protein can be particularly helpful for improving blood sugar control in people with Type 2 diabetes or prediabetes, a precursor condition that increases a person’s risk of developing the disease.
In one study in Japan, where rice is a dietary staple, researchers found that people with Type 2 diabetes who were instructed to eat vegetables before carbohydrates at every meal for a period of two years had greater improvements in their long-term blood sugar control compared to a control group.
In other studies, Daisuke Yabe, an endocrinologist, looked at what happened when healthy adults and people with Type 2 diabetes ate meals of white rice, fish and meat but in different orders on different occasions. He found that people produced higher levels of satiety hormones and had smaller spikes in their blood sugar levels. They also had a significantly slower rate of digestion when they were told to eat the fish or meat portions of their meals first and the rice portions last, compared to eating the rice first.Advertisement
“It was very striking to us,” said Yabe, a professor and chairman of the department of diabetes, endocrinology and metabolism at the Gifu University Graduate School of Medicine in Japan. “You eat the same foods, but change the meal sequence, and GLP-1 secretion goes up.”
Tricò, the University of Pisa researcher, said there’s no one-size-fits-all approach to diet. But he’s demonstrated in several studies that food order has surprising effects on blood sugar and hormone levels.
He recommends the practice to his patients with diabetes, obesity and other metabolic diseases because it’s relatively simple to follow and doesn’t require radically changing the foods that you eat. “This particular strategy is typically well accepted,” he said.
A strategy known as ‘meal sequencing’ runs counter to the way people often eat and suggests that the order in which you eat your food can affect blood sugar levels and satiety.
(Linnea Bullion for The Washington Post)
Scientists have found that it’s not just the type of foods you eat that can influence your health and metabolism, but the order in which you eat them.
A growing number of studies have found that eating fiber-rich vegetables, protein or fat at the start of a meal, and eating refined carbohydrates like rice, bread or pasta last, can improve blood sugar levels and stimulate higher levels of hormones that promote fullness and satiety. Some preliminary studies suggest it may even help with weight loss.
This strategy, known as food order or meal sequencing, runs counter to the way people often eat. It suggests that it’s better to reach for the basket of bread or chips at the end of a meal rather than eating these high-carb, low-fiber foods at the beginning.
The recent studies on food sequencing have been small but rigorous. They have found that starting meals with protein, fat or fiber-rich vegetables instead of high-glycemic carbs that spike blood sugar levels tends to slow down the digestive process. It reduces the speed at which food leaves your stomach and enters your small intestine, a process known as gastric emptying, which makes you feel fuller longer.Advertisement
“We’re not asking people to fast, skip meals or avoid specific kinds of foods,” said Domenico Tricò, assistant professor at the University of Pisa in Italy, who studies nutrition and diabetes. “We’re just saying please eat low glycemic foods at the beginning of the meal and then eat the rest at the end.”
12 Ways You’re Cooking Your Vegetables Wrong Which Reduce Their Health Benefits
FAQ
Can I eat just vegetables for dinner?
Can I eat only vegetables at night?
Can you just eat vegetables and not fruit?
Why are vegetables good for dinner?
Can you eat vegetables every day?
Eat your vegetables every day with these delicious easy veggie-packed dinner ideas! This collection of healthy meals with lots of vegetables includes healthy pasta recipes, easy veggie-packed weeknight dinners, quick vegetarian dinner ideas as well as healthy dinner recipes made with vegetables and meat.
Which vegetables are healthy?
All vegetables are healthy in different ways, ideally try to vary them enough to get the benefits of all the vitamins and minerals.
What are healthy meals with lots of vegetables?
This collection of healthy meals with lots of vegetables includes healthy pasta recipes, easy veggie-packed weeknight dinners, quick vegetarian dinner ideas as well as healthy dinner recipes made with vegetables and meat. All delicious flavorful healthy food ideas with lots of fresh vegetables!
Are canned vegetables easy to eat?
Similarly, canned vegetables are an easy option as well. Just open the can, drain if needed and then heat them up if you want to or serve them room temperature. Canned and frozen vegetables are also perfectly prepped to be added to things like soups and casseroles. Here are some more quick and easy vegetable recipes for lunch/dinner.