Health Hotline Magazine | February 2025

NUTRITION

By Geoff Brokx and Aryn Doll

Eating Your Veggies First Reduces Post-Meal Blood Sugar Spikes As the prevalence of type-2 diabetes continues to rise, researchers are investigating dietary approaches to reduce post-meal blood sugar spikes in both individuals with diabetes and healthy people. Strategies such as the speed at which food is consumed and the order in which foods are eaten are being explored to determine their effects on blood sugar responses after meals. A recent study published in the journal Nutrients examined the impact of eating speed and food order on post-meal blood sugar responses in healthy women. The study involved 18 young, healthy (non-diabetic) women who consumed a meal consisting of tomato, broccoli, fried fish, and boiled white rice under varying conditions. Each participant consumed the same meal on three separate days, spaced one week apart: on one day, they ate the carbohydrates (boiled rice) first within a 20-minute time frame; on another day, they ate the vegetables (tomato and broccoli) first within a 20-minute time frame; and on the final day, they ate the vegetables first within a 10-minute time frame. Blood samples were collected before and after each meal. The study found that consuming vegetables first significantly reduced post-meal blood sugar and insulin levels compared to eating carbohydrates first, regardless of eating speed. However, slow eating with vegetables first resulted in even lower blood sugar levels at 30 minutes compared to fast eating with vegetables first. While eating slowly appears to benefit post-meal blood sugar control, this study emphasizes the importance of eating your vegetables first.

Supplementation with PEA Found to Boost Cognitive Function, Particu arly Memory

A 2024 clinical trial published in the journal Nutrients reported nootropic (i.e. cognitive enhancing) effects of palmitoylethanolamide (PEA) supplementation in healthy adults. PEA is a fat-derived signaling compound that is normally produced by the body and is known for its numerous health benefits, especially alleviating pain and inflammation. It has also been shown to cross the blood-brain barrier, potentially helping to decrease brain inflammation and promote the synthesis of compounds that support healthy brain function, such as brain-derived neurotrophic factor (BDNF). Given these characteristics, the researchers hypothesized that PEA supplementation may be a useful tool for enhancing cognitive abilities. The study involved 39 university students aged 18 and older, who were randomly assigned to supplement daily with either 700 mg of a bioavailable form of PEA, known as Levagen+, or a placebo for six weeks. Following this period and a wash-out phase, the participants switched interventions and continued for an additional six weeks. Blood samples were collected at the beginning and end of each intervention to measure serum BDNF levels. Participants also completed a computer-based test to evaluate changes in cognition, including learning, memory, and executive function. The results showed that six weeks of PEA supplementation led to significant improvements on cognitive tests related to learning and memory compared to the placebo group. Additionally, BDNF levels were significantly increased, while no changes were observed in the placebo group. This prompted researchers to suggest that PEA may enhance cognitive function, particularly memory, by boosting BDNF levels. This aligns with the fact that BDNF is abundant in memory-related brain structures such as the hippocampus and amygdala, where it plays a crucial role in promoting neuronal survival, synaptic plasticity, and neurogenesis. Overall, these findings provide support for the use of PEA as a nootropic supplement capable of improving cognition and brain function.

For references, please visit: naturalgrocers.com/issue-91

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