Eat Food in This Order to Lower Blood Sugar, Say Experts

The order in which you eat your food might seem inconsequential, but emerging research suggests it can significantly impact blood sugar levels. A simple dietary adjustment – prioritizing vegetables and protein before carbohydrates – could be a valuable tool for managing post-meal glucose spikes and promoting steadier energy throughout the day.

“Studies show that the order in which foods are eaten during a meal can influence post-meal blood sugar levels,” says Grace Phelan, M.S. “Research suggests that eating nonstarchy vegetables first, followed by protein and fat, and saving carbohydrates for last can help reduce post-meal blood sugar spikes compared with eating carbohydrates first.”

How Food Sequencing Works

The concept, known as “food sequencing,” centers on the way different macronutrients affect digestion and hormone release. Starting with nonstarchy vegetables – like salads, broccoli, or green beans – provides a high-fiber, low-carbohydrate foundation. Fiber slows down digestion and carbohydrate absorption, moderating the rate at which glucose enters the bloodstream. “Eating them earlier in a meal can help moderate blood sugar by creating a slower, more gradual rise in glucose,” explains Phelan.

Following vegetables with protein and fat further contributes to this effect. These nutrients slow stomach emptying, delaying the delivery of glucose to the small intestine. This more gradual release helps to blunt blood sugar spikes. Avery Zenker, RD, notes that protein and fat also stimulate the release of GLP-1, a gut hormone that improves insulin secretion and further slows digestion. GLP-1 is the same hormone targeted by medications like Ozempic and Wegovy, and also plays a role in appetite suppression.

Finally, consuming carbohydrates last allows the fiber, protein, and fat already ingested to act as a buffer. Instead of a rapid influx of glucose, the sugar is released more slowly as it travels through the digestive system. One study demonstrated that individuals with prediabetes who ate protein and vegetables before carbohydrates, or vegetables alone before carbohydrates, experienced up to a 40% reduction in post-meal blood sugar spikes. Research also indicates that this strategy may benefit individuals without prediabetes, potentially offering broader metabolic health benefits.

Who Can Benefit from Food Sequencing?

While food sequencing isn’t a replacement for a balanced diet or prescribed medication, it offers a practical, research-backed approach to blood sugar management. It’s particularly helpful for individuals with diabetes or prediabetes, as it can help mitigate the risks associated with fluctuating glucose levels, such as insulin resistance and the development of type 2 diabetes. However, the potential benefits extend beyond those with diagnosed conditions. Zenker suggests that this strategy may also be helpful for other health conditions related to insulin resistance, such as metabolic syndrome and cardiovascular disease.

It’s important to note that meals don’t always neatly separate into distinct components. Mixed dishes like stir-fries and grain bowls can still be beneficial when they incorporate a balance of vegetables, protein, and fiber-rich carbohydrates. Starting with a side salad or a vegetable-based appetizer before a mixed meal is a practical way to implement food sequencing.

Additional Strategies for Blood Sugar Control

Beyond food sequencing, several other lifestyle factors can contribute to healthy blood sugar levels:

• Walk After Meals: A 10-minute walk immediately after eating can help lower post-meal blood sugar by increasing glucose uptake into muscles, reducing the need for insulin.
• Try Calf Raises: Even brief periods of calf raises (one to two minutes) after eating have been shown to improve blood sugar regulation.
• Eat Dinner Earlier: Allowing a longer overnight fast can improve blood sugar control, as well as blood pressure and heart rate. Aim to eat dinner at least three hours before bedtime.
• Balance Your Plate: The American Diabetes Association recommends filling half your plate with nonstarchy vegetables, and dividing the remaining space equally between lean protein and fiber-rich complex carbohydrates.

Food sequencing represents a simple yet effective strategy for better blood sugar management. By prioritizing vegetables and protein before carbohydrates, individuals can potentially reduce post-meal glucose spikes and support overall metabolic health. When combined with other blood sugar-lowering habits, such as regular physical activity and a balanced diet, food sequencing can be a valuable component of a proactive approach to wellness.