By Ms. Lizia A, M.Sc, CDE, Clinical Dietitian

Diabetes care always emphasises on what to eat, when and how much — but not many discuss the sequence you should be eating your food. Although not really something new, food sequencing or the ‘art’ of ordering what foods to eat and when has finally reached mainstream attention as an innovative way for stabilizing sugar levels in blood. It may be beneficial for those following dietary practices such as managing diabetes, and provides a simple yet effective addition to diet-only habits.

Understanding Food Sequencing

By eating foods in a certain order, food sequencing can help you gain more control over your blood sugar. The non-starchy vegetable aspect of the meal is typically going to be eaten first, followed by your protein and fat, which will round out with a possible carbohydrate. This approach is anchored in the way our bodies metabolize and absorb different nutrients.

Science of Food Timing

Digestion affects how fast glucose gets into the blood. Carbohydrates convert to glucose more quickly than proteins and fats, causing a rapid increase in blood sugar. The takeaway here is by eating your veggies, then protein, then fats — the digestion process slows down and you gradually get a glucose release.

Benefits of Food Sequencing

1. Improved Blood Sugar Control

The consumption of proteins and non-starchy vegetables prior to carbohydrate intake has been shown in research studies to deliver lower peaks in glucose following meals. Research has shown that this order can reduce blood sugar by as much as 20–30%, making it an incredibly valuable tool in diabetes management.

2. Enhanced Satiety

Beginning with fiber-filled vegetables and higher-protein dishes can help reduce one’s overall food intake due to effects on satiety hormones (hormones responsible for controlling feelings of fullness). This can be particularly beneficial for weight management, a critical component of diabetes care.

3. Reduced Insulin Demand

Through better moderation of the sugar response, food sequencing will help to lower demand on insulin — either endogenous (produced by the body) or exogenous (insulin administered as a drug). This can in turn let the pancreas off the hook and theoretically produce better health over time.

Take-Aways for Practicing Food Sequencing

Begin with a Salad: A salad or other non-starchy vegetables can be a good way to fill up on fiber and nutrients before consuming the main course. By doing this it readies your stomach and makes it ready for what is coming next.

Prioritize Protein: Then have your proteins, like chicken, fish, tofu, or beans after the vegetables. Protein assists with blood sugar regulation and helps to keep your muscles on point for overall health.

Add Healthy Fats: Use healthy fats of olive oil, avocados, nuts and seeds. Fats digest more slowly and provide much needed energy throughout the day.

Finish with Carbohydrates: Finish your meal with additional portions of whole grains, non-starchy vegetables or fruit. Choose lower-glycemic-index, complex carbohydrates that will help avoid increasing your blood sugars too high.

Conclusion

One of the most effective but simplest ways to maintain proper control over your diabetes is food sequencing. In other words, by eating in a certain order of foods you can control your blood sugar much better, feel fuller and reduce the amount of insulin released.

Regular practice of this method can bring phenomenal benefits, complementing other diabetes management strategies and assisting overall wellness.

Remember, while food sequencing can be beneficial, it’s essential to work with healthcare professionals to tailor dietary practices to your individual needs and conditions.