Behind every public figure's appearance lies a personal regimen. This series examines the diets, workouts, procedures, and beauty and fashion habits of people in the spotlight.

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Actor Shin Min-a, 42, has drawn attention after revealing her personal health routines, which include eating vegetables and fruit before meals and exercising at home on a stepper machine.

Shin appeared on the tvN variety program "You Quiz on the Block," which aired Wednesday, and said that while she has long enjoyed gukbap dishes such as naejang-tang (offal soup) and pork gukbap, she has recently been adjusting her eating habits to cut back on carbohydrates and sodium. She said she makes a point of eating witch's brew soup, salad and fruit before the rest of her meal.

On exercise, Shin said her muscles tend to develop noticeably after just a few days of strength training, so she chooses workouts suited to her body — such as walking and stretching. She had previously mentioned on another program that she uses a stepper machine at home. The question is what effect adjusting meal order and consistently moving indoors has on weight and blood sugar management.

Eating vegetables first cuts post-meal blood sugar by 37%, research shows

The order in which food is eaten can affect how sharply blood sugar rises after a meal. Consuming fiber-rich vegetables and protein before carbohydrate-heavy foods such as rice or bread can help slow the rate at which glucose is absorbed into the bloodstream.

A 2015 study published in the journal Diabetes Care by researchers at Weill Cornell Medicine found clear differences in blood sugar levels depending on the order in which food was consumed.

The researchers had 11 overweight or obese patients with type 2 diabetes eat the same meal in different sequences. On one occasion, participants ate carbohydrates first — bread and orange juice — followed 15 minutes later by chicken breast, salad and broccoli. On another day, the order was reversed, with vegetables and protein eaten first.

When vegetables and protein were eaten first, blood sugar measured 30 minutes after the start of the meal was 28.6 percent lower than when carbohydrates were eaten first. At 60 minutes it was 36.7 percent lower, and at 120 minutes it was 16.8 percent lower. The same foods produced different post-meal blood sugar responses depending solely on the order in which they were eaten.

The effect is attributed to dietary fiber in vegetables slowing digestion and nutrient absorption, while protein and fat influence gastric emptying and insulin secretion. However, the study was a small-scale experiment involving only 11 diabetic patients, and the same degree of blood sugar reduction cannot be expected in everyone.

A 2023 study by Japanese researchers published in the journal Bioscience, Biotechnology, and Biochemistry similarly found that when 13 healthy adult men ate a vegetable salad before rice, their blood sugar levels at 45 and 60 minutes after the meal were significantly lower.

The witch's brew soup Shin mentioned can also serve as a way to increase vegetable intake before a meal. The soup is made by boiling a variety of vegetables — including tomatoes, cabbage and onions — and is high in water and dietary fiber while being relatively low in calories.

Researchers at Pennsylvania State University, in a study published in the journal Appetite, analyzed the effect of eating vegetable soup before a meal among 60 adults. Participants who ate a low-calorie soup first consumed an average of 20 percent fewer total calories during the meal, including the soup, compared with those who had no soup.

While eating vegetables first can help with portion control, adding large amounts of butter or cream to soup, or pairing salad with high-calorie dressings, can increase overall calorie intake. Rather than building a meal around vegetables alone, combining them with protein and an appropriate amount of carbohydrates is better for maintaining nutritional balance.

Eat fruit whole before meals — whole apple before lunch cuts calories by 15%

Eating fruit before a meal can also influence satiety and portion control. Fruit contains water and dietary fiber, and whole fresh fruit that requires chewing may help increase feelings of fullness.

A Pennsylvania State University study published in the journal Appetite found that the form in which fruit is consumed affects how much a person eats afterward.

Researchers had 58 adults eat a whole apple, applesauce or apple juice 15 minutes before lunch, then compared how much they ate. The calorie and weight content of the apple was kept roughly equal across all forms.

Participants who ate a whole apple consumed an average of 15 percent fewer total calories at lunch than those who ate no fruit beforehand. They also reported greater satiety and ate less afterward than those who had applesauce or apple juice.

The researchers concluded that the physical form of the fruit and the act of chewing may influence feelings of fullness. Blending or juicing fruit alters the structure of its dietary fiber and the speed of consumption, which can produce a different physiological response than eating whole fruit.

The type and amount of fruit consumed also matters for blood sugar management. Fruit contains sugars including fructose and glucose, so eating large quantities increases overall carbohydrate intake. Fruit juice in particular is easy to drink quickly, and some products contain added sugars, which can push total sugar intake higher.

For fruits that can be eaten with the skin — such as apples and pears — washing them thoroughly and eating them whole helps maximize dietary fiber intake. Rather than adding fruit as an extra snack on top of existing meals, it is better to factor it into the overall calorie balance of the day.

Eating vegetables and fruit before meals is a habit that can support portion control and blood sugar management. That said, blood sugar responses are also influenced by the type and amount of carbohydrates consumed, an individual's metabolic condition, and the overall composition of the meal. Adjusting meal order is most effective when combined with attention to the broader diet.

Home stepper targets lower-body muscles and cardio fitness — and helps after meals

The stepper machine Shin has previously mentioned is an indoor exercise device that simulates the motion of climbing stairs. Alternating pedal movements engage the quadriceps at the front of the thighs, the gluteal muscles and the calf muscles. Maintaining a steady pace raises the heart rate, making it an aerobic workout as well.

The stepper's main advantage is that it engages large lower-body muscle groups and increases physical activity even in a small space. Lower-body muscles play a role in everyday walking, stair climbing and posture, and are also important for using blood glucose as an energy source.

When muscles contract during exercise, the action of glucose transporter type 4 (GLUT4) — a protein that moves glucose into cells — is enhanced. This can increase muscle glucose uptake independently of insulin, which helps manage post-meal blood sugar levels.

The effect of post-meal exercise on blood sugar has been confirmed in multiple studies. A 2023 analysis published in the journal Sports Medicine pooled results from eight randomized crossover trials involving 116 adults and compared the effects of exercising before versus after meals.

The analysis found that exercising — such as walking — after a meal significantly blunted the post-meal rise in blood sugar compared with exercising before a meal or not exercising at all. The researchers said moving the body relatively soon after eating may be advantageous for blood sugar management.

Because the stepper repeatedly engages lower-body muscles, it can also be used to manage blood sugar and energy expenditure. However, the effect varies depending on body weight, exercise intensity, pedaling speed and duration. The commonly cited figure of burning 300 kilocalories in 40 minutes does not apply uniformly to all users.

Even for those who avoid heavy equipment because their muscles develop easily, the type and intensity of exercise still need to be considered. Muscle growth is influenced not only by genetic factors but also by training volume, intensity, repetitions and nutritional status.

A 2021 analysis published in the Journal of Sports Sciences found that both low-load and high-load resistance training are effective for muscle growth. This suggests that avoiding heavy equipment does not entirely prevent muscle development.

For those focused on body composition, consistently doing aerobic exercise — such as using a stepper or walking — while adjusting the intensity and volume of strength training to match personal goals can be beneficial. The US Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training on two or more days a week.

Proper form also matters when using a stepper. It is best to keep the back upright rather than leaning too far forward, and to press the pedals evenly with the whole foot rather than bearing weight only on the toes. The knees should track in the same direction as the toes, and excessive bending that causes joint discomfort should be avoided.

Because the stepper involves repeated bending and straightening of the knees, those with knee osteoarthritis or existing joint damage should adjust the intensity and duration of their sessions. Beginners are advised to start with short sessions of 10 to 15 minutes, monitor their breathing and joint condition, and gradually increase the duration.

Changing the order of meals and increasing daily physical activity require no special equipment or complicated diet plans. Making a habit of eating vegetables and protein first, then moving the body with a walk or light stepper session after eating, can help keep weight and blood sugar on a stable track.


rainbow@heraldcorp.com