Why Food Order Matters

Different nutrients interact with the digestive system in different ways:

1. Fibre slows carbohydrate absorption

• How it works: Soluble fibre (from oats, beans, apples, flax, and vegetables) forms a gel in the gut that slows how quickly food leaves the stomach and how fast sugar is absorbed.

• Effect: Carbs eaten after fibre cause a slower, smaller glucose rise — and less insulin is needed.

• Example: A salad or vegetable soup before pasta reduces the size of the blood sugar spike compared to pasta alone.

2. Protein boosts incretin hormones (GLP-1, GIP)

• How it works: Protein triggers gut hormones that “prime” the pancreas to release insulin sooner and more effectively. GLP-1 also slows digestion and increases satiety.

• Effect: Blood sugar rises more smoothly, insulin works better, and you feel fuller.

• Example: Chicken, fish, or even a whey protein shake before rice dampens the glucose spike.

💡 Curious to learn more about these gut hormones? Check out my post on Appetite-Regulating Hormones.

3. Fat activates the “ileal brake”

• How it works: When fat reaches the lower gut, it sends a feedback signal to slow digestion.

• Effect: Carbs eaten with or after fat are absorbed more slowly, blunting the spike. Fat also promotes satiety through gut hormones like GLP-1.

• Example: Olive oil on vegetables or a handful of nuts before bread slows carb digestion.

What Studies Actually Show

• In people with diabetes or prediabetes, eating vegetables/protein/fat before carbs can reduce glucose spikes by 20–40%.

• In short-term studies, sequencing reliably blunts glucose rises after meals.

• Satiety benefits are seen in some cases, possibly reducing overall calorie intake.

But here’s the catch:

• Most research has been done in people with diabetes, not healthy individuals.

• In healthy people, glucose spikes naturally return to baseline within 2–3 hours.

• We don’t yet know if reducing these spikes changes long-term outcomes like weight loss, diabetes prevention, or heart health.

What We Still Don’t Know

• Long-term benefits in healthy people remain unproven.

• Glucose spikes in non-diabetic people are usually normal, not harmful.

• Over-focusing on sequencing can lead to unnecessary anxiety around food.

Practical Takeaway

If you’d like to try sequencing, keep it simple:

1. Start with vegetables

2. Add protein and healthy fats

3. Save carbs for last

It’s an easy, no-cost tweak with proven short-term benefits — but it’s not a magic bullet. The real foundations of health are still balanced nutrition, portion control, and regular movement.

Final Thoughts

Meal sequencing is a fascinating tool: it clearly changes how the body processes carbs in the moment. But the long-term health impact isn’t yet clear, especially for people without blood sugar issues.

Consider it a bonus strategy — one that works best alongside healthy eating habits, not instead of them.

For personalised nutrition advice, book a Consultation — together we can create a plan tailored to your health goals.

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