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Eating protein and vegetables before starchier carbohydrates reduces unhealthy levels of blood sugar in people with type 2 diabetes, according to a study published in Diabetes Care. Researchers checked blood-sugar levels after the same meal on two occasions: in one, carbohydrates were eaten first, followed by protein, veggies, and fat 15 minutes later. A week later, they repeated the process, with carbohydrates eaten 15 minutes after the other foods, and found that 30 minutes after eating, blood-sugar levels were 29 percent lower when carbs were eaten later.