Hey there, Simrun here.

Welcome to Get Fit with SIM, a newsletter that is made to help you get into better health. Let’s get started!

What are we discussing today?

1. 🩸 Does eating carbohydrates last during a meal improve blood glucose levels?

2. 🥥 Tip of the week

3. 👀 Community Sneak Peek

4. 🌅 90 Day Summer Body Challenge

5. 📸 Picture of the Week

Does eating carbohydrates last during a meal improve blood glucose levels?

A lot of social media videos are telling you to eat your carbs last. That eating macros in a certain order matters for blood glucose and prediabetes etc. So, is it truly better to eat carbs last?

As always we look at evidence-based research and not gossip.

Let’s discuss this study “A Randomized Controlled Pilot Study of the Food Order Behavioral Intervention in Prediabetes.”

What was the study about
Across a 16-week randomized trial, 39 adults (average age of 60; 56% women and 44% men) with prediabetes and overweight or obesity were studied.

Key Findings:

• Compared to baseline, body weight and HbA1c decreased and vegetable intake increased in the intervention group compared to baseline, but not compared to the control group.

• In the control group, intake of calories, fat, protein, grain, and dairy decreased compared to baseline, but not compared to the intervention group.

• In short: participants with prediabetes, eating protein and nonstarchy vegetables before starchy carbohydrates at each meal did not meaningfully affect glycemic control or cardiometabolic risk factors.

What this means for you?

1. The order in which you eat macronutrients (carbohydrates, proteins, and fats) generally does not have a significant impact on blood glucose levels in the context of prediabetes.

2. What matters more is the composition of your meals, the quality and quantity of carbohydrates in a meal you consume, and how your body processes them.

3. It is better to increase the quantity of non-starchy carbohydrates and protein and reduce the amount of starchy vegetables in a meal for better blood sugar control.

4. Here is a reel to understand the changes when I ran this experiment with a carbohydrate-dense meal compared to a balanced meal. Click here!

If you're dealing with prediabetes/ insulin resistance or diabetes chat with us by clicking here to chat with us on WhatsApp for personalized guidance.

Tip of the week

To check the amount of sugar in a food, don’t just look for “sugar” in the ingredients.

Sugar can be represented by 50 different names on packaging that can be misleading.

Instead

1. Watch this reel where I explain this: Watch Now!

2. Save this list of all the names used for sugar: Click here!

3. Look for the “Total Sugar” listed on the nutritional label. Divide this by the portion consumed to get how much you may be consuming. For example, 100 gms of ketchup has 25gms of sugar so 1 tbsp has nearly 1 tsp of sugar in it (4gms in this case compared to 5gms in a teaspoon)

Community Sneak Peek

The power of Spinach for skin and anti-aging!

Spinach, the green powerhouse, as we all know is extremely nutrient-dense. Its high vitamin C content helps in collagen production, promoting skin elasticity and reducing signs of aging. Additionally, spinach contains antioxidants that fight free radicals, protecting the skin from damage and maintaining a youthful appearance.

When to Add it:

Ideally, Incorporate spinach into your diet every alternative day. Aim for a generous portion, roughly 1 to 2 cups of raw spinach per serving. You can add it to your subzis, dals, toss it into salads, or sauté it as a side dish with your meals.

Check out my quick and simple Palak raita recipe here

(Just check with your nutritionist if you are on blood thinners, have High BP, Uric acid or Gall/kidney stones)

90 Day Summer Body Challenge

Are you fed up and want something that works?
Want to hit your goals before summer vacation?

90 days is all you need 
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Starts 1st

Here’s an overview

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Picture of the Week

That brings us to the end of this Newsletter. My goal is to help you get started on your fitness journey. If you are unsure about where and how to get started, I’m just a call away.