Nutrition experts suggest that the order in which you consume different foods during a meal—known as ‘meal sequencing’—can have a meaningful impact on your health. This method recommends starting with fibre-rich vegetables, followed by proteins and healthy fats, and leaving carbohydrates for last.
According to experts, this small shift in eating habits can help reduce blood sugar spikes, enhance the feeling of fullness, and support weight management.
“Beginning your meal with vegetables, protein, and healthy fats before moving on to starches or sugary items may help minimize post-meal glucose surges,” they explain.
This approach is particularly beneficial for individuals with insulin resistance, prediabetes, or type 2 diabetes, and is backed by scientific research.
Research published in the journal Nutrients showed that people who followed this order for five years saw notable improvements in blood sugar control, while those who didn’t made little to no progress.
Eating carbohydrates alone, especially refined ones like white bread or sugar, tends to raise blood sugar levels quickly.
But when eaten alongside protein and fibre, the impact is reduced.
Fibre slows digestion, while protein and healthy fats increase feelings of fullness and support the release of GLP-1, a hormone that suppresses appetite and slows gastric emptying.
Experts recommend starting meals with non-starchy vegetables (like leafy greens or broccoli), then moving to lean proteins (like chicken or beans) and healthy fats (such as olive oil or nuts), and eating refined carbs like rice or bread last.
This sequence can help keep blood sugar more stable and reduce overeating.
However, nutritionists emphasise that everyone’s body reacts differently. Those with diabetes or specific health conditions should consult a registered dietitian for personalised guidance.
For people looking to improve their blood sugar levels or lose weight naturally, changing the order of food on your plate may be a simple and effective first step.