The order in which you eat your meals might actually play a role in keeping you healthy, at least according to some nutrition experts. This eating method, known as “meal sequencing,” involves starting with fiber-packed, non-starchy veggies, then moving on to protein, followed by fats, and saving the carbs for last. Experts suggest this approach can help manage blood sugar spikes, make you feel fuller, and even aid in weight loss.
Caroline Susie, a registered dietitian from Dallas, Texas, shared that starting with veggies, protein, and healthy fats before diving into starches or sugary foods may help lessen post-meal glucose spikes. “This effect is particularly beneficial for people with insulin resistance, prediabetes or type 2 diabetes,” she told Fox News Digital. However, Susie also mentioned that people with diabetes should consult a medical expert for personalized advice.
According to a UCLA report, high blood sugar levels after meals can boost the risk of developing type 2 diabetes. Managing these levels not only helps in diabetes treatment but also aids in combating obesity. A study published in the journal Nutrients highlighted that individuals following the meal sequencing method—eating veggies before carbs—showed significant improvements in controlling their blood sugar over five years.
Sandra J. Arevalo, another registered dietitian from New York, explained to Fox News Digital, “What causes the sugar spikes is eating too many carbs.” When carbs are consumed alone, they can be even more problematic. Pairing them with protein and fiber, however, helps cushion their effect by slowing absorption.
Meal sequencing isn’t just about blood sugar; it might also help with shedding some pounds. Research suggests that consuming protein before refined carbs triggers the release of a hormone called glucagon-like peptide-1 (GLP-1), which delays stomach emptying and curbs appetite. Arevalo noted, “When you eat other foods first—mainly fiber-rich foods—and then drink water, the fiber helps you feel satisfied, thus decreasing your appetite.”
Complex carbohydrates, like vegetables, beans, and legumes, are full of fiber and digest slowly, leading to a gradual increase in blood sugar levels, as per the UCLA report. On the flip side, refined carbs, such as sugar, white rice, and white flour, have higher glycemic levels, breaking down faster and causing quicker blood sugar spikes.
Eating fiber before refined carbs can help slow their absorption, keeping blood sugar levels more stable during digestion. To make smarter food choices, experts suggest using the glycemic index, a system that rates how quickly foods can raise and lower blood sugar levels.
If you’re considering giving meal sequencing a try, Susie recommends starting with non-starchy vegetables since their fiber content slows digestion. Follow up with protein and healthy fats to boost feelings of fullness and slow glucose absorption. Save the carbohydrates for last to potentially reduce glucose spikes after eating.
Everyone reacts differently to various meal plans, Arevalo pointed out. Both experts stressed the importance of consulting with a licensed registered dietitian nutritionist for balanced meal planning and monitoring blood sugar levels.
