Is food sequencing worth a try? Here's what the science says

Prefer us on Google What if eating your salad first and saving the pasta for last could help you keep your blood sugar steadier and leave you feeling fuller? That's the idea behind food sequencing, a strategy gaining attention from health experts and social media influencers alike. Also called "meal sequencing" or "carbohydrate-last eating," the approach focuses on the order in which you eat different types of food at a meal. The general formula: start with nonstarchy vegetables for fiber, or with protein and healthy fats to boost satiety, but make carbohydrates the last course. Proponents say this simple shift in eating order may help manage blood sugar and control appetite, especially for people with diabetes, prediabetes or gestational (pregnancy-related) diabetes. "It's definitely a hack, but it's worth trying, and it could be a helpful tool to add to existing strategies for managing blood sugar," explains Nancy Oliveira, a registered dietitian and manager of the Nutrition and Wellness Service at Harvard-affiliated Brigham and Women's Hospital. Grilled chicken breast with asparagus and couscous isolated PNG, healthy balanced meal on a plate for diet and nutrition concepts Adobe Stock The science behind the sequence How does food sequencing work? Here are a few possible mechanisms. When you eat vegetables first, the fiber they contain can help slow the absorption of carbohydrates you eat later. That means blood sugar rises more gradually after a meal, rather than spiking sharply. A steadier rise in blood sugar could also reduce energy crashes and cravings later in the day, potentially helping with appetite control and weight management. Eating protein first, sometimes called protein pre-loading, can have similar effects. Protein, along with fat, takes longer to digest than carbohydrates, so eating it earlier in the meal could naturally help blunt blood sugar spikes from carbs that follow. However, keep in mind that eating a large portion of refined carbs, like white rice or pasta, may reduce the benefit.