Managing blood sugar levels is a primary concern for those with diabetes, especially after consuming carbohydrates. New research suggests that it is not just the composition of a meal that matters, but also the order in which foods are consumed.
Olive oil may reduce blood sugar spikes after meals
Sometimes, even small details can make a difference!
Scientists at Kyoto University have discovered that consuming olive oil before glucose helps to mitigate sharp spikes in blood sugar levels. It should be noted, however, that this effect has so far only been confirmed in experiments involving mice.
Previous studies have indicated that consuming vegetables, proteins, or fats before carbohydrates can lead to a more gradual rise in glucose levels. It is believed that certain nutrients slow down gastric emptying, which causes glucose to reach the small intestine and be absorbed into the bloodstream more slowly.
What did the new study reveal?
To investigate this mechanism further, researchers conducted an experiment on mice that had been fasted overnight. The animals were divided into three groups: the first group was given olive oil 15 minutes before glucose; the second group received glucose first, followed by the oil; and the third group was given water before the glucose.
Analyses showed that in the mice that received olive oil first, blood sugar levels rose significantly more slowly. This difference was particularly pronounced 15 and 30 minutes after the glucose intake, though the effect diminished after one hour.
Furthermore, in these animals, gastric emptying was delayed, and there was an increase in the levels of several hormones—including GLP-1—which plays a role in regulating appetite and insulin production. The scientists also tested the effects of other fats, including flaxseed oil, coconut oil, fish oil, and lard. Overall, olive oil yielded the best results, although flaxseed oil and lard showed a similar effect in some trials.
Further experiments on mice with diabetes confirmed that olive oil can slow the entry of glucose into the bloodstream, even when insulin production is impaired.
The researchers discovered that this effect involves the interplay between the hormonal and nervous systems. Key roles are played by the hormones glucagon and GLP-1, as well as the vagus nerve, which is involved in regulating digestion.
Furthermore, the sequence in which foods are consumed proved to be crucial. When mice were given olive oil after glucose, no significant positive effect was observed.
The authors suggest that fatty acids entering the body before carbohydrates activate mechanisms that slow down gastric emptying and prevent sharp spikes in blood sugar.
Nevertheless, the scientists emphasize that these results have so far only been observed in animals. It remains unknown whether olive oil would have a similar effect in humans, or how pronounced that effect might be.
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