{"id":4599,"date":"2024-09-05T00:00:00","date_gmt":"2024-09-05T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/news\/order-matters-how-to-flatten-the-glucose-curve\/"},"modified":"2026-05-05T08:22:54","modified_gmt":"2026-05-05T15:22:54","slug":"el-orden-importa-como-aplanar-la-curva-de-glucosa","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/order-matters-how-to-flatten-the-glucose-curve\/","title":{"rendered":"El orden importa: C\u00f3mo aplanar la curva de glucosa"},"content":{"rendered":"<p class=\"wp-block-paragraph\">En la b\u00fasqueda de una buena salud, tomamos decisiones sobre lo que comemos todos los d\u00edas. Pero, \u00bfsab\u00edas que el orden en que comemos nuestros alimentos tambi\u00e9n puede tener un efecto dr\u00e1stico en c\u00f3mo funcionan nuestros cuerpos? Comer alimentos en un orden espec\u00edfico puede aumentar nuestra energ\u00eda, ayudarnos a perder peso y reducir la inflamaci\u00f3n. Entonces, \u00bfcu\u00e1l es la f\u00f3rmula m\u00e1gica? <br> <br> Si bien debemos enfocarnos en seguir una dieta equilibrada en cada comida, la regla general al elegir el orden en el que comemos es comenzar con la fibra, comer prote\u00ednas y grasas en segundo lugar, y los almidones y az\u00facares al final.<\/p>\n\n\n<ol class=\"wp-block-list\">\n<li>Fibra<\/li>\n\n\n<li>Prote\u00ednas y grasas<\/li>\n\n\n<li>Almidones y az\u00facares<\/li>\n\n<\/ol>\n\n\n<p class=\"wp-block-paragraph\">Adem\u00e1s, considera estos consejos:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Fibra primero: los alimentos ricos en fibra, bajos en calor\u00edas y con alto contenido de agua te saciar\u00e1n y limitar\u00e1n las ganas de consumir az\u00facar. Las frutas, verduras y sopas son excelentes ejemplos de alimentos ricos en fibra, bajos en calor\u00edas y con alto contenido de agua.<\/li>\n\n\n<li>Alimentos como las nueces y los frijoles tienen fibra soluble, la cual retrasa la digesti\u00f3n.<\/li>\n\n\n<li>Consume prote\u00ednas vegetales (tofu, frutos secos, legumbres como lentejas o garbanzos) para aumentar tu ingesta de fibra y ayudarte a sentirte saciado m\u00e1s r\u00e1pido.<\/li>\n\n\n<li>Guarda los alimentos ricos en grasas y almid\u00f3n (pan con mantequilla o queso, papas fritas o asadas) y los alimentos azucarados (galletas, pasteles, cereales azucarados) para el final, ya que afectan negativamente la salud del coraz\u00f3n y no satisfacen el hambre ni las necesidades nutricionales.<\/li>\n\n\n<li>No te preocupes por el tiempo entre comer alimentos; es el orden en que se consumen lo que cuenta.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">\u201cComo h\u00e1bito, lo mejor es empezar la comida con una ensalada, una sopa a base de vegetales o fruta, y tratar de llenar la mitad del plato con frutas y\/o vegetales, un cuarto del plato con prote\u00edna magra, y un cuarto del plato con vegetales con almid\u00f3n o granos, con preferencia a los granos integrales\u201d, explica Melaine Hendershott, MS, RDN, CSO, nutricionista del Shaw Cancer Center.<br> <br> En <em>Revoluci\u00f3n de la Glucosa<\/em>, La autora Jessie Inchausp\u00e9 compara el est\u00f3mago con un lavadero y el intestino delgado con el desag\u00fce debajo del lavadero. \u201cTodo lo que comes cae en tu lavadero, luego fluye hacia tu desag\u00fce, donde se descompone y se absorbe en tu torrente sangu\u00edneo\u201d, explica.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Cuando se consumen primero, los almidones y az\u00facares pasan del \u201csumidero\u201d (est\u00f3mago) a la \u201ctuber\u00eda\u201d (intestino delgado) r\u00e1pidamente y se descomponen en mol\u00e9culas de glucosa en el torrente sangu\u00edneo, lo que provoca un pico de glucosa. \u201cCuantos m\u00e1s carbohidratos comas y m\u00e1s r\u00e1pido los comas, m\u00e1s forzadamente aparecer\u00e1 la carga de glucosa: mayor ser\u00e1 el pico de glucosa\u201d, explica Inchausp\u00e9.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Por el contrario, cuando consumimos primero la fibra, esta recorre el sistema digestivo lentamente y sin cambios. La fibra no se descompone en glucosa y, de hecho, reduce el proceso por el cual el cuerpo descompone otros alimentos en mol\u00e9culas de glucosa. Esto previene los picos de glucosa, o aumentos r\u00e1pidos en el az\u00facar en sangre. Los picos de az\u00facar en sangre causan lo que conocemos como un \u201csubid\u00f3n de az\u00facar\u201d, seguido de la inevitable y muy familiar \u201cbajonazo de az\u00facar\u201d, que nos deja sinti\u00e9ndonos cansados y deseando algo m\u00e1s sustancioso para comer. Los picos de glucosa repetidos, tambi\u00e9n conocidos como desregulaci\u00f3n del az\u00facar, pueden causar problemas card\u00edacos, renales y de visi\u00f3n, as\u00ed como problemas nerviosos como la neuropat\u00eda, una p\u00e9rdida de sensibilidad en los dedos de las manos y los pies. Por otro lado, equilibrar el az\u00facar en sangre puede impactar positivamente los niveles de energ\u00eda, las emociones, la funci\u00f3n cognitiva y mucho m\u00e1s.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Los alimentos que contienen grasa tambi\u00e9n ralentizan el proceso de vaciado g\u00e1strico, aplanando as\u00ed las curvas de glucosa. \u201cSi consumes los elementos de una comida con almid\u00f3n, fibra, az\u00facar, prote\u00edna y grasa en un orden espec\u00edfico, reduces tu pico de glucosa general en un 73%, as\u00ed como tu pico de insulina en un 48%\u201d, dice Inchausp\u00e9.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Si no crees que el orden importa, \u00a1pru\u00e9balo! En tu pr\u00f3xima comida, empieza con dulces y almidones, luego come tu prote\u00edna de elecci\u00f3n, grasas y termina con fibra. Nota c\u00f3mo te hace sentir. Luego, en una comida posterior, come en el orden recomendado: primero fibra, luego prote\u00edna y grasas, y al final almid\u00f3n y az\u00facares. Quiz\u00e1s descubras que ni siquiera quieres el almid\u00f3n y los az\u00facares porque est\u00e1s satisfecho y lleno con los primeros ingredientes.<\/p>","protected":false},"excerpt":{"rendered":"<p>In the pursuit of good health, we make choices about what we eat every day. But did you know that the order in which we eat our food can also have a dramatic effect on how our bodies function? Eating foods in a specific order can boost our energy, help us lose weight and reduce&#8230;<\/p>","protected":false},"author":1,"featured_media":4600,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4599","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Order Matters: How to Flatten the Glucose Curve | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/el-orden-importa-como-aplanar-la-curva-de-glucosa\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Order Matters: How to Flatten the Glucose Curve | Vail Health\" \/>\n<meta property=\"og:description\" content=\"In the pursuit of good health, we make choices about what we eat every day. 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