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The order in which you consume foods during meals can impact your well-being, as per some nutrition experts.
This concept, referred to as “meal sequencing,” involves starting with fiber-rich, non-starchy vegetables, followed by protein and healthy fats, before moving on to carbohydrates.
This structured approach to eating may aid in preventing blood sugar spikes, enhancing feelings of fullness, and supporting weight loss, according to nutrition experts interviewed by Fox News Digital.
“Initiating with vegetables, protein, and healthy fats before consuming starches or sugary foods might help reduce post-meal glucose spikes,” explained Caroline Susie, a registered dietitian from Dallas, Texas.
“This strategy can be particularly advantageous for individuals with insulin resistance, prediabetes, or type 2 diabetes,” added Susie, who is also a spokesperson for the Academy of Nutrition and Dietetics.
The order in which you consume foods during meals can impact your health, according to some nutrition experts. (iStock)
The expert emphasized, however, that individuals with diabetes should seek personalized guidance from a healthcare professional.
Elevated blood sugar levels (known as hyperglycemia) following meals can heighten the risk of developing type 2 diabetes, as outlined in a report by UCLA. Managing blood sugar levels can be beneficial for the treatment of diabetes and obesity.
Previous research published in the journal Nutrients discovered that individuals who followed the meal sequencing method – consuming vegetables before refined carbohydrates – experienced a notable improvement in glycemic control and blood sugar levels over a five-year period, unlike the group that did not follow the approach.
“What causes the sugar spikes is eating too many carbs.”
“Consuming an excessive amount of carbs is what leads to sugar spikes,” stated Sandra J. Arevalo, a registered dietitian based in New York and spokesperson for the Academy of Nutrition and Dietetics, in an interview with Fox News Digital.
“Consuming carbs on their own exacerbates the issue,” she cautioned. “By pairing them with protein and fiber, we can mitigate their effects by slowing down their absorption.”
Meal sequencing and weight loss
In addition to regulating blood sugar levels, meal sequencing may also aid in weight loss.
Research indicates that consuming protein before refined carbs stimulates the release of the hormone glucagon-like peptide-1 (GLP-1) from the gut, which delays gastric emptying and suppresses appetite.
In addition to regulating blood sugar levels, meal sequencing may also aid in weight loss. (iStock)
“When you consume other foods first – especially fiber-rich foods – and then hydrate with water, the fiber content helps you feel satisfied, thereby reducing your appetite,” explained Arevalo to Fox News Digital.
“Furthermore, fiber aids in decreasing sugar absorption in the blood, helping to stabilize your sugar levels.”
All carbs not created equal
Complex carbohydrates, such as most vegetables, beans, and legumes, are abundant in fiber and slow to digest, leading to a gradual increase in blood sugar levels, according to the UCLA report.
Refined carbohydrates, like sugar, white rice, and white flour, have higher glycemic levels, making them easier to break down and contributing to rapid blood sugar spikes.
As highlighted by nutrition experts, consuming fiber before refined carbohydrates can assist in slowing down the absorption of carbs, which helps in maintaining lower blood sugar levels during digestion.
Consuming fiber before refined carbohydrates can assist in slowing down the absorption of carbs, which helps in maintaining lower blood sugar levels during digestion. (iStock)
To aid in making healthier food choices and monitoring blood sugar levels post-meal, experts recommend utilizing a food rating system known as the glycemic index.
This rating scale determines how swiftly certain foods can elevate and lower blood sugars, as detailed in the UCLA report.
Getting started
For those interested in trying meal sequencing, Susie outlined the following steps.
- Commence with consuming non-starchy vegetables first, as the fiber aids in slowing digestion.
- Include protein and healthy fats. This will induce feelings of fullness and decelerate glucose absorption.
- Consume carbohydrates last, as this may result in “lower glucose excursions,” as per Susie.
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Arevelo noted that everyone responds differently to various meal plans.
Both dietitians stressed the significance of collaborating with a licensed registered dietitian nutritionist to assist in planning balanced meals and monitoring blood sugar levels.
