When it comes to healthy eating, most of us focus on what we eat. But have you ever considered the how! Meaning the order in which you eat your food could impact your health? Recent research suggests that sequencing your meals in a specific way may affect blood sugar levels, digestion, and even weight management.
The science behind food order
The way our bodies process food depends on several factors, including the types of macronutrients we consume. By adjusting the order in which we eat carbohydrates, proteins, and fats, we can influence our metabolic response, particularly blood sugar and insulin levels.
The ideal food order
Start with fibre (vegetables & leafy greens). Eating fiber-rich foods first can slow down digestion and prevent sharp blood sugar spikes. Fiber helps create a gel-like substance in the digestive tract, which slows the absorption of sugars from subsequent foods.
Follow with proteins and healthy fats. Proteins and fats take longer to digest and can further slow the release of glucose into the bloodstream. This helps stabilise energy levels and keeps you full for longer, reducing cravings.
End with carbohydrates (starches & sugars). When carbohydrates are eaten last, they have a reduced impact on blood sugar levels. Studies show that consuming carbs after fibre, protein, and fats leads to a smaller blood glucose spike compared to eating carbs first.
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The benefits of eating in this order
Balanced blood sugar levels: Reducing glucose spikes can help prevent insulin resistance, lowering the risk of type 2 diabetes and metabolic disorders.
Improved digestion: Fibre-rich foods prepare the gut for efficient digestion, while proteins and fats aid in slower nutrient absorption.
Increased satiety and weight management: Eating fibre, proteins, and fats first keeps you full longer, reducing overall calorie intake and aiding in weight loss.
Better energy levels: Stabilising blood sugar levels prevents energy crashes and promotes sustained energy throughout the day.
Practical tips for meal planning
- Start your meal with a salad or non-starchy vegetables.
- Add protein and healthy fats next, such as eggs, fish, chicken, nuts, or avocado.
- Save rice, pasta, potatoes, and bread for last.
If you’re having dessert, try to eat it after a protein-rich meal rather than on an empty stomach.
Does the order really make a difference?
While food order isn’t a magic fix, scientific evidence supports that it can play a significant role in regulating blood sugar and improving metabolic health. Those with insulin resistance, PCOS, or diabetes may particularly benefit from adopting this eating pattern.
Optimising your meal sequence is a simple yet effective way to improve your overall health. Pairing this with a balanced diet and an active lifestyle can help you feel your best and maintain long-term well-being.
Next time you sit down for a meal, try changing the order and see how your body responds!
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