Carbohydrates Quote by David Perlmutter
““What you eat & when you eat matter, but so does what order you eat your foods in. Never eat what Dr. Casey Means calls, “naked carbohydrates.” Carbs without any accompanying fat, protein, or fiber. Research has shown that when carbohydrates are eaten first in the meal before any protein or fat the glucose response is often higher than it is when those carbs are eaten later in the meal. One study showed that when vegetable & chicken are consumed 15 mins before carbohydrates, in this study, ciabatta & orange juice, glucose levels after the meal were decreased 27% after 30 minutes & almost 37% after 60 minutes. Moreover, insulin levels 1 & 2 hours after the meal were significantly lower when protein & vegetables were eaten before the carbohydrates. Combining fat & carbs can also help offset the glucose spike from the carbs. A simple toss of a few raw nuts can have a dramatic response on the way your body responds.””
About This Quote
Source Book: Grain Brain, David Perlmutter, 2013
Eating protein and vegetables before carbs reduces post‑meal glucose spikes, improving metabolic response and insulin levels.
In simple terms: Eat protein and veg before carbs to lower blood sugar.
Key Takeaway
Prioritize protein and veg before carbs.
Themes
nutrition
glycemic control
metabolic health
Mood
educational
practical
Type
informative
advisory
When to use this quote
- breakfast meals
- dinner plates
- meal planning
- dietary counseling
Key Concepts
macronutrient sequencing
insulin response
Questions to Reflect On
- What meal timing changes could you try?
- How might you adjust meals when eating out?
A Different Perspective
Individual responses vary; strict ordering may be impractical for some.
