NEW DELHI — For a long time, salads have been a popular choice for a light meal or snack. They may be used in many ways, are simple to make, and are full of nutrients. But more and more health experts are now saying that the best way to take them is before your main meal. Food sequencing is not simply a fad; there is a lot of scientific evidence to support it.
Eating a salad before your lunch has a lot of surprise health benefits that might make you feel a lot better overall. Here are five good reasons why you should always start with a bowl of greens.
- Helps You Naturally Eat Less One of the best things about eating a salad first is that it might help you feel full. Vegetables make you feel full because they have a lot of fiber and water in them. You will probably feel fuller and eat less calories without even trying by the time you arrive to your main entrée. The National Institutes of Health (NIH) and other health organizations have found that starting a meal with foods high in fiber will help you eat fewer calories overall, which is important for long-term weight management.
- Better control over blood sugar This benefit is especially important for people who are worried about their blood sugar levels. Eating a salad high in fiber before a meal that has carbs, such rice or bread, slows down how quickly your body digests and absorbs sugars and starches. This mechanism helps keep blood sugar from rising too quickly, which can cause energy dumps and tiredness later in the afternoon. Research published in journals such as the Journal of the American Dietetic Association has demonstrated that this straightforward practice can enhance postprandial blood glucose levels, particularly in patients with insulin resistance.
- More nutrients in your diet If you start with a salad, your body will get a lot of important vitamins, minerals, and antioxidants before it has to deal with heavier, more complicated foods. Spinach and kale are two leafy greens that are high in vitamins K and C. They also include strong antioxidants that are good for your heart, immune system, and skin. Eating these meals first lets your body focus on absorbing them, which gives you the most health benefits.
- Helps with digestion Raw vegetables are a great source of fiber and enzymes that get your digestive system going. Eating them at the start of a meal offers your stomach a little boost, which makes it easier for it to digest the rest of your meals. This can help with typical stomach problems like gas and bloating. The high fiber content also helps keep your gut bacteria healthy and makes you poop more often.
- Helps with detox and hydration Lettuce, cucumbers, and celery are just a few of the usual salad elements that are high in water. Eating these vegetables initially helps your body stay hydrated and helps your kidneys and liver get rid of toxins naturally. This simple increase in hydration can make you feel better and give you more energy, which can help fight lethargy caused by dehydration all day long. Questions that are often asked Can eating salad before lunch help your heart? Yes. Salads are good for your heart because they have fiber and antioxidants that can lower cholesterol and lower your risk of heart disease. Does eating salad first help your immune system? For sure. Salads are good for your immune system since they are full of vitamins and minerals. Eating them first gives your body the best chance to absorb these important nutrients. What kinds of dressings are best? Choose light, low-calorie dressings to keep your salad healthy. Vinaigrettes made with olive oil and vinegar or simple dressings made with lemon juice are great since they offer flavor without adding too many calories or sugar. Does this behavior help you keep your weight off in the long run? Starting with a salad is a simple and efficient way to help you reach your weight loss goals over time. It makes you feel full and lowers the number of calories you eat at each meal. The next time you sit down to eat, think about grabbing a bright bowl of greens first. It’s a tiny modification that will make a significant difference in your health.