Health
Secret to Managing Diabetes and Shedding 40 Pounds: The Surprising Plate Strategy That Worked
While increasing your daily steps and paying attention to your diet are common strategies for weight loss, many people overlook the sequence in which they consume their meals. David Donaldson, a CEO of a nonprofit organization, discovered that altering the order in which he ate his food helped him shed 40 pounds and better manage his type 2 diabetes.
Donaldson shared his journey with Business Insider, crediting the Twin Health program for his success. This program offers a “digital twin” that tracks health metrics and provides tailored recommendations. One such suggestion was to prioritize non-starchy vegetables at the start of each meal.
Donaldson mentioned that he typically begins his meals with vegetables like asparagus, cauliflower, or celery. He also enjoys some broccoli and cheese or a salad before dinner. Following this, he consumes the protein and then any carbohydrates on his plate. For instance, if his meal includes chicken, potatoes, and Brussels sprouts, he starts with the sprouts, moves on to the chicken, and finishes with the potatoes.
Experts have noted that this eating sequence can be especially advantageous for individuals with type 2 diabetes. Vegetables help control blood sugar and slow digestion.
“That’s really good advice actually, in type 2 diabetes, to have either the veggies first and/or the protein, and the carbohydrates last,” said Nicola Guess, RD, MPH, PhD, a registered dietician specializing in dietary prevention and type 2 diabetes management at Oxford University.
However, for those without diabetes, the benefits of this eating method are less certain.
In addition to changing the order of his meals, Donaldson highlighted two other recommendations from Twin Health that aided his weight loss and improved his health metrics. The app tracks various health indicators and offers personalized advice based on the data.
One of these suggestions was incorporating apple cider vinegar into his routine. Donaldson added a tablespoon of the vinegar to an 8-ounce glass throughout the day, which helped lower his blood sugar. However, due to the acidity of apple cider vinegar, Twin Health advises against this method for individuals with “acid reflux, dental problems, or other medical conditions impacted by high acidity foods.”
The final recommendation was to increase his physical activity by walking more frequently. Although challenging at first, after three to four months of consistency, Donaldson experienced a significant boost in energy.
His “energy went off the chart,” a stark contrast to the lethargy and depression he had faced before.
While these strategies proved effective for Donaldson, it is essential to remember that individual results may vary. Always consult with a healthcare provider for personalized advice tailored to your specific health needs.
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