August 10, 2020
👉🏽WHICH MACRONUTRIENT IS BEST TO EAT FIRST?
✅PROTEIN ENHANCES STOMACH ACID RELEASE:
Protein is well known to enhance gastric acid output from parietal cells (Cuenca-Sánchez, et al., 2015). Optimal stomach acid release during meals is essential for the adequate breakdown of food which reduces indigestion and prevents harmful bacteria from entering into our system.
👍🏾PROTEIN KEEPS YOU FULLER:
Protein is the most effective way to reduce appetite and improve satiety. High-protein meals suppress energy intake and result in sustained CCK stimulation and ghrelin suppression (Ixchel et al., 2012).
💎ENHANCES ABSORPTION OF OTHER NUTRIENTS:
For optimal ABSORPTION of Iron, B12, Calcium, Zinc, Magnesium, these nutrients require a highly acidic environment. The pH in the stomach is (1–3).
Therefore, eating protein FIRST, stimulates acid secretion, which results in a subsequent increase in absorption of these nutrients. In one study (Recker et al., 1985) it was shown that patients with achlorhydria (compromised stomach acid production) absorbed less calcium than did control subjects with normal gastric acid production.
For optimal health, eat protein (or bitter foods) at the beginning of your meal to prime your digestion, stabilise blood sugar, enhance absorption of nutrients and promote satiety.
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