Does the order you eat food really matter? Five insights you need to know
Paying attention to the exact order in which you eat your food may give you an additional edge in optimising your health.

WHILE we all know what foods to eat for a healthy lifestyle, did you know that the order in which you consume your food can have significant effects on your blood sugar, fullness and inflammation levels?
Research suggests that rearranging your meal sequence could be a simple yet effective way to optimise your health.
1. Start with fibre-rich foods for better satiety and blood sugar control
Eating foods high in fibre, such as vegetables and fruits, can fill you up quickly, limit sugar intake and reduce post-meal blood glucose spikes. Experts suggest starting with high-fibre, low-calorie foods like soups, vegetables and fruits to prepare your body for better glucose management.
A 2022 study showed that participants who ate vegetables before refined carbohydrates showed a significant improvement in their average blood sugar levels after five years.
2. Protein comes before carbs to boost fullness
Eating protein before carbohydrates can help you feel fuller for a longer period, thanks to the secretion of the hormone GLP-1, which suppresses appetite. This can reduce cravings and help with weight management.
Both plant and animal protein contribute equally to this effect, with plant-based proteins adding the bonus of increased fibre.
3. Save fats for last to reduce inflammation
While healthy fats are important, it is best to save them for the end of your meal. Fatty foods, especially those high in saturated fats, have been linked to increased inflammation, which can have a long-term negative impact on your health.
To minimise inflammation, limit red or processed meats and opt for lean or plant-based proteins. By saving fats for last, you reduce their impact on your blood sugar and promote better digestion.
4. A holistic approach to blood sugar control
While food sequencing can be beneficial, it is crucial to remember that managing blood sugar levels involves more than just rearranging your meals. To effectively control blood sugar, adopt a balanced approach with proper diet, exercise and lifestyle changes.
Regular physical activity, portion control and monitoring your blood sugar can all contribute to better overall management.
5. Meal timing matters: Stick to a routine
To further enhance blood sugar control, it is recommended to eat your meals at consistent times each day. Irregular eating patterns, or skipping meals, can cause blood sugar levels to fluctuate.
Scheduled meals and snacks help maintain steady glucose levels. Consistency in meal timing is just as important as what and how you eat.
Incorporating food sequencing into your routine could provide several health benefits, from controlling blood sugar to feeling fuller longer and reducing inflammation.
While the most important factor remains a balanced diet, paying attention to the order in which you eat your food may give you an additional edge in optimising your health.
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