Gut Health
GABRIELLA NAGY
3 MIN READ

Why Eating Your Food In The Right Order Matters

Why Eating Your Food In The Right Order Matters

If you’ve ever been told “it’s not just what you eat, but how you eat,” science is here to back it up! The order in which you eat your food - specifically protein, carbohydrates, and fats - can have a profound effect on your blood sugar response, metabolism, and even weight management. This relatively new insight into nutrition is transforming the way we approach mealtime, with significant benefits for overall health.

The Blood Sugar Rollercoaster

When you eat a meal, your body breaks down carbohydrates into glucose, causing a rise in blood sugar levels. This is essential for energy, but large spikes in blood sugar can lead to insulin surges. Over time, these surges may contribute to insulin resistance, weight gain, and metabolic disorders like type 2 diabetes.1

Research shows that the order in which you consume macronutrients influences how your body handles blood sugar. Eating protein and fats before carbohydrates slows gastric emptying - the rate at which food leaves your stomach - and reduces the glucose spike from carbohydrates.2

A 2015 study published in Diabetes Care demonstrated this effect: participants who ate protein and vegetables before carbohydrates had a significantly lower post-meal blood sugar spike compared to those who ate carbohydrates first. By strategically ordering your meals, you can help stabilise blood sugar levels, improve insulin sensitivity, and potentially avoid the dreaded energy crash.3

The Science of Meal Sequencing

Here’s what happens when you eat your food in the right order:

  1. Start with fibre-rich vegetables
    Fibre slows digestion, providing a barrier that reduces the speed at which glucose enters the bloodstream. Vegetables like leafy greens, broccoli, or asparagus are ideal to kick off a meal.4

  2. Follow with protein and healthy fats
    Protein triggers the release of some important hormones, which helps regulate blood sugar and makes you feel full. Healthy fats, like those from avocados or olive oil, also slow digestion, further reducing blood sugar spikes.5

  3. Finish with carbohydrates
    Consuming carbohydrates last ensures they are absorbed more slowly, preventing a sharp rise in blood sugar. Choosing whole, unrefined carbohydrates - like quinoa or sweet potatoes - adds another layer of control.6

Why Blood Sugar Stability Matters For Weight Control

Frequent blood sugar spikes can disrupt the delicate balance of hunger-regulating hormones like insulin, ghrelin and leptin. A steady blood sugar level, on the other hand, minimises cravings and reduces overeating. This makes it easier to maintain a healthy weight.7

Moreover, consistently elevated insulin levels encourage fat storage and block the breakdown of fat (lipolysis). By sequencing your meals to avoid insulin spikes, you may enhance your body’s ability to burn fat efficiently.8

Long-Term Health Benefits

Beyond weight management, controlling post-meal blood sugar levels is linked to improved metabolic health, reduced inflammation, and better cardiovascular outcomes. For individuals with conditions like type 2 diabetes or pre-diabetes, meal sequencing can be a simple yet powerful tool to improve glycemic control. Even for those without metabolic conditions, stabilised blood sugar can lead to better energy, improved focus, and reduced risks of developing chronic diseases.9

Putting Meal Sequencing Into Practice

Here’s how you can incorporate this approach into your daily life:

  • Plan your plate: Fill half with vegetables, a quarter with lean protein, and the rest with whole-grain carbohydrates or starchy vegetables.

  • Eat mindfully: Slow down and enjoy each component of your meal in the right order.

  • Rethink snacks: Pair carbs with a protein or fat source - think an apple with almond butter or whole-grain crackers with houmous.10

The Bottom Line

Meal sequencing is a simple yet science-backed strategy to optimise your metabolism, stabilise blood sugar, and support long-term health. While the quality of your food matters most, the order in which you eat it can amplify the benefits of a nutrient-dense diet.

Start experimenting with meal sequencing today - your body will thank you for the extra care.

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References
  1. Roberts, C.K., Hevener, A.L. and Barnard, R.J. 2013. Metabolic syndrome and insulin resistance: underlying causes and modification by exercise training. Compr Physiol. 3(1):1-58.
  2. McNamee, D. 2015. Eat protein before carbohydrates to lower post-meal glucose. MedicalNewsToday. Available at: https://www.medicalnewstoday.com/articles/295901
  3. Shukla, A.P., Aronne, L.J. 2015. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care 38:e98-e99.
  4. Wong, J.M.W., Jenkins, D.J.A. 2007. Carbohydrate Digestibility and Metabolic Effects. Nutr. 137:2539S–2546S.
  5. Bae et al. 2018. Postprandial glucose-lowering effect of premeal consumption of protein-enriched, dietary fiber-fortified bar in individuals with type 2 diabetes mellitus or normal glucose tolerance. Diabetes Investig. 9:1110–1118.
  6. Imai et al. A simple meal plan of ‘eating vegetables before carbohydrate’ was more effective for achieving glycemic control than an exchange-based meal plan in Japanese patients with type 2 diabetes. Asia Pac. J. Clin. Nutr. 20:161–168.
  7. Chen et al. 2023. Exploring the underlying mechanisms of obesity and diabetes and the potential of Traditional Chinese Medicine: an overview of the literature. Front Endocrinol (Lausanne). 14:1218880.
  8. Han-Chow, E.K. and Mittendorfer, B. 2021. Adipose tissue lipolysis, plasma fatty acids, and glucose homeostasis in people with obesity: New pieces that help solve puzzle. Lancet. 66:103311.
  9. Johnson, E. 2024. 8 Ways Balancing Your Blood Sugar Can Improve Your Health. Available at: https://www.veri.co/learn/7-benefits-of-stable-blood-sugar
  10. Kubota et al. A Review of Recent Findings on Meal Sequence: An Attractive Dietary Approach to Prevention and Management of Type 2 Diabetes. Nutrients. 12(9):2502.

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