Food Sequencing : Fruits v/s Eggs?
Ultra.fit

Food Sequence Experiment

Components

1. Carbohydrates : Fruits

2.Proteins : Eggs

Experiment Question

When should Carbs be consumed? Before OR After Protein?

Experiment Answer

Fruits after Eggs - Have a Bowl of Fruits after an Egg Meal

Egg whites have almost negligible carbohydrates and are a great source of protein, especially the albumen. They are great to be consumed before a carb meal to inhibit spikes in post prandial blood sugars.

Scientific Rationale

Protein is a macronutrient and one of the primary sources of energy in our body. It helps the body develop new tissues, supports muscle building, and helps repair wear and tear. It is also a constituent part of all the cells present in our body, making up almost a sixth of our weight. 

Our muscles are made up of proteins. Protein is also responsible for building and maintaining our nails, hair, skin, and bones. It supports our immune system and is used for making hormones such as glucagon and insulin. We often obtain proteins from the consumption of eggs, meat, poultry, fish, milk, and cheese.

In addition to helping the body repair and grow, protein is broken down in our body into glucose and is used for energy. The conversion of protein into glucose is less efficient than carbohydrates

Daily Protein Intake

The amount of protein you need on a daily basis depends on your age, health, sex, and level of physical activity. People with diabetes can consume the same amount of protein as someone without diabetes. On average, 15-20 percent of your daily calories should come from protein. For example, if you consume 2000 calories per day, about 300-400 calories should come from protein, which would be around 75-100 grams of protein.

If you are not in the habit of tracking your calorie intake regularly, you can use another formula to ensure you are consuming enough proteins. Your weight in kilograms is the minimum amount of protein in grams that you should consume per day. This means that if you weigh 70 kilograms, you should consume a minimum of 70 grams of protein per day. Then, multiply your weight by 1.5, and you will get the maximum amount of protein you can consume in a day. So, if you weigh 70 kilograms, you can consume 70-105 grams of protein per day.

Do we need extra insulin if we eat meals high in protein?

When you eat carbohydrates along with proteins or fats, the body takes much longer to convert carbohydrates into glucose. The effects it would have on your body depend on the amounts of carbs you consume in relation to the amount of fat and protein. For example, if you eat pizza, you intake tons of carbs from the crust, along with fats and proteins from the toppings and cheese. Eating pizza will surely cause a spike in your blood glucose levels, but how long the levels will stay elevated depends on the amount of pizza you eat.

Personalised Protein Intake

A number of factors play an important role in providing a well-balanced diet. So it is best to consult your healthcare provider and get the ideal recommendation for protein intake. You can also discuss the same with a certified dietician or nutritionist specialising in medical nutrition. Make sure to limit your intake of protein to the daily-recommended dosage and focus more on foods that are low in carbohydrates and fats.

Nutritional Benefits of Eggs

1. High Protein

‍Eggs are known for their high protein content with a single egg containing around 6 grams of protein. Protein is vital as it repairs and builds the tissues of your body, provides a structural framework and coordinates bodily functions.

2. Vitamins

‍Like vitamin A, vitamin D, antioxidants, potassium, and biotin, which help brain function, improve vision, boost the immune system, help in the proper functioning of organs like the lungs and kidney, and protect against free radicals (unstable atoms that cause cell damage and ageing).

3. Other Nutrients

Choline - Vital in mood, memory, and brain development in the unborn child.

Omega 3 Fats - Free-range eggs (eggs from chickens that freely roam the pastures) have a high content of omega 3 fatty acids which are beneficial for people with diabetes. Eggs contain around 75 calories and 5 grams of fat, of which only 1.6 grams is saturated fat, thus being great for your waistline.

Dietary Fats & Cholesterol Concerns

1. Cholesterol

It is a fatty, waxy substance produced in the liver and present in the blood and cells of our body. It travels through the blood using protein as its carrier - known as lipoprotein. There are two main types of lipoprotein that carry cholesterol throughout our body.

LDL or Low-density Lipoprotein commonly known as “Bad” Cholesterol

It makes up most of the body’s cholesterol thus posing a risk for heart disease and stroke when its levels are increased.

HDL or High-density Lipoprotein commonly known as “Good” Cholesterol

It absorbs cholesterol and carries it back to the liver, from where it is flushed it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.

2. Dietary Fats

Variation in Cholesterol levels depends on the Dietary Fats we consume, which is mainly derived from Two Types of Fats

Unsaturated Fats or “Healthy” Fats

‍Monounsaturated Fats - Good for Heart Health e.g. Olive Oil, Avocado, Almonds, Pumpkin and Sesame Seeds etc.‍

Polyunsaturated Fats - Helpful in Blood Clotting and Muscle movements. e.g.Omega-3 Fats, Sunflower Oil, Flax and Chia Seeds, Soybeans and Walnuts etc.

Saturated Fats or "Unhealthy" Fats

Saturated fat is mainly found in animal foods, but a few plant foods like coconut and palm oil are also high in saturated fats. When combined with Trans Fats, they can cause harmful health effects even in small amounts. Some of the biggest sources of saturated fat come from 'Junk Food' like - Pizza, Cheese, Dairy desserts, Meats like bacon and beef, Cookies and other fast foods.

Egg Nutrition | Get Cracking

3. Concerns about Consuming Eggs

Eggs are undoubtedly higher in cholesterol than many other foods, but they’re also packed with beneficial compounds and other disease-fighting nutrients. Studies done showed that eating 2-3 eggs a day by itself did not affect total blood cholesterol levels, and in fact was seen to increase the high density lipoprotein (HDL) cholesterol, also known as Good Cholesterol.

Some other studies where consumption of eggs did show increased cholesterol levels reported that this was seen mainly in those individuals who paired eating eggs along with other foods containing saturated fats like cheese, processed meats, and fried foods. The study further reported that the cholesterol present in eggs did not affect or increase the overall body cholesterol and that family history played a much more significant part in being a risk factor for increased cholesterol levels. 

Book a Free Session

Was this post helpful?