The second meal effect: how eating certain foods can transform your health and weight

Eat more berries!

Did you know that what you eat in one meal can help your next meal be even healthier?

In the world of nutrition and health, there's a curious phenomenon known as the "Second Meal Effect".

The second meal effect refers to how eating certain foods can transform your health and weight. It highlights your body's ability to better manage blood sugar levels after a second meal if your first meal or the meal before was rich in certain foods.

Do you eat your greens?

How does it work?

It happens when you eat foods like green vegetables, beans, legumes, berries, and onions. These foods are rich in something called resistant starch and so many different types of fibre that act as prebiotics, feeding the beneficial bacteria in your gut. When you eat them they do something special in your digestive system, they slow down how fast your body uses sugar and can create a ripple effect that improves how your body handles subsequent meals. So, when you eat your next meal, with foods like oats or bananas, your blood sugar won’t jump up too high. This is super important for staying healthy!  

Why is this good?

By keeping your blood sugar steady, you’re less likely to feel hungry later and snack on unhealthy foods. Plus, beans and berries are really good for your gut health. They help your gut stay healthy, the fibre in these foods clean out your body which means you can fight off germs better. They can even influence your mood and mental health helping you to feel happier, and clear brain fog so that you can even think more clearly!

Do you plan your meals?

Helps you lose weight and prevent cancer

Eating these foods can also help you lose weight because they make you feel full. They help you to feel satisfied with less food and result in weight loss. Because you will have stable blood sugar levels with the second meal effect, it prevents the insulin spikes that can contribute to fat storage.

And guess what? They also have anti-biotic and anti-inflammatory effects which lead to a lower risk of colon cancer and other cancers.

Ikaria, Greece

The secret of long life

In some parts of the world, known as the Blue Zones like Ikaria in Greece, people live a really long lives—over 100 years! One thing they all have in common is that they eat lots of beans and legumes. The fibre, protein, and resistant starch found in these foods, gives them energy and keeps them healthy, which helps them live long, happy lives. It shows that your body is incredibly adaptive so even the simplest dietary changes can have profound effects on your overall health.

Want to Get Healthier?

If you want to feel better and live healthier, try eating more beans, berries, and greens. And if you or someone you know need help getting started, join my gut health programme! We’ll make a plan that’s just right for you.

Sign up now and start your journey to better health today!