‘Sequenced Eating’
Nutrition experts are shedding light on a simple yet potentially powerful strategy to improve metabolic health and promote sustainable weight loss: the order in which we eat our food. Known as “meal sequencing” or “sequenced eating,” this method involves consuming fibre-rich vegetables first, followed by proteins and healthy fats, and saving carbohydrates for last.
This seemingly minor shift in eating behavior, researchers say, can lead to noticeable health benefits. By prioritizing vegetables and proteins before starches and sugars, the body’s glucose response can be better regulated, helping to avoid sharp spikes in blood sugar levels after meals.
“Starting with vegetables, protein, and healthy fats—before eating starches or sugary foods—may help blunt post-meal glucose spikes,” said health experts. This technique is particularly beneficial for individuals with insulin resistance, prediabetes, or type 2 diabetes. It can also assist people aiming for better appetite control and long-term weight management.
Scientific support for this approach is growing. A study published in the journal Nutrients followed individuals practicing sequenced eating for five years and found that they experienced substantial improvements in blood sugar control. In contrast, those who didn’t follow this order saw little to no progress.
The reasoning behind this is straightforward. Fibre slows digestion, while protein and healthy fats stimulate the release of GLP-1—a hormone that reduces appetite and slows down stomach emptying. As a result, satiety increases, and cravings may diminish, leading to lower calorie intake overall.
Experts recommend beginning meals with non-starchy vegetables such as leafy greens, cucumbers, or broccoli. This should be followed by lean protein sources like chicken, fish, or legumes, combined with healthy fats from nuts, seeds, or olive oil. Carbohydrates, especially refined types like white bread or rice, should be eaten last.
While sequenced eating offers promising benefits, nutritionists caution that dietary needs vary. Individuals with existing health conditions should seek personalized advice from registered dietitians or healthcare providers.
For many, however, simply reordering the components on their plate could mark an easy yet effective step toward improved health.
