By Nutriworld | Dt. Dipanwita Saha
Most of us think blood sugar control is in terms of what we eat – cutting down on sugar, counting carbohydrates, choosing low GI food or “diabetic friendly foods”. But there is one factor that is often overlooked, which has a significant impact on blood sugar, that is “the order in which you eat your food”. This simple strategy, known as “meal sequencing”, can help bring a noticeable difference in our post- meal glucose levels, without having to give up on our favourite foods.
What Is Meal Sequencing?
Meal sequencing is a dietary strategy where you eat different macronutrients in a specific order, starting with vegetables, followed by protein and healthy fats, and finishing with carbohydrates. The fibre and protein help slow down digestion and trigger hormones that regulate blood sugar levels 1 . Thus, when you eat carbohydrates, your body is better prepared to digest them. This approach not only helps manage post-meal blood sugar spikes but also enhances satiety.
This isn’t just a theory; research has demonstrated its effectiveness. In a study conducted among individuals with type 2 diabetes, participants were asked to consume the same meal but in two different sequences. The results demonstrated that when vegetables and proteins were eaten before carbohydrates, postprandial blood glucose levels rose more slowly .
- Blood glucose levels were approximately 29%, 37%, and 17% lower at 30 minutes, 60 minutes, and 2 hours after the meal, respectively.
- The overall postprandial glucose response was reduced by about 73%.
- Insulin levels were also significantly lower when participants consumed protein and vegetables first.
This method allows individuals to enjoy their favourite carbohydrates without the need to eliminate them and simply reserve them for the final part of their meal.
The Hormonal Connection
Beyond blood sugar, this approach also influences important hormones. Eating carbohydrates last increases GLP-1, a hormone that helps the body release insulin efficiently and reduces appetite, while insulin levels are lower, reflecting better metabolic control
In short, the way we sequence our meals doesn’t just affect blood sugar—it also shapes hormonal responses that help the body manage glucose more efficiently and control hunger, making it easier to avoid over-eating and post-meal snacking.
To Implement This Approach In Daily Life:
- Begin with vegetables in any form, such as salads or cooked preparations.
- Follow with protein-rich foods like eggs, fish, beans, or chicken.
- Finish with carbohydrate sources such as rice, bread, or pasta.
Here’s a sample day’s meal plan that shows how you can easily follow the meal sequence at home.
Breakfast
- Start with: A small portion of fresh salad made with cucumber, carrots, tomatoes, and onions.
- Next: Boiled eggs or Greek yogurt for a protein boost.
- Finish with: Your favourite carbohydrate source — idli, upma, poha, or paratha.
Lunch
- Start with: Cooked vegetables or a colourful salad.
- Next: Grilled or steamed fish or paneer or yoghurt.
- Finish with: A small portion of rice or two chapatis with dal or sambar.
Dinner
- Start with: A bowl of vegetable soup or a light salad.
- Next: Steamed or grilled chicken or tofu for protein.
- Finish with: A Phulka or cheela with dal or potato/beetroot sabzi.
FAQs (frequently asked questions)
1. Does meal sequencing replace carbohydrate restriction?
No, meal sequencing can help reduce postprandial glucose spike, but does not replace or eliminate carbohydrate restriction. One should be mindful of it.
2. Is this approach only suitable for people with diabetes?
No, this can be followed by both healthy individuals and those with diabetes, as it helps improve glycaemic variability and satiety.
3. Can this approach be combined with other dietary approaches?
Yes, absolutely. It can be integrated with other dietary strategies like intermittent fasting, low GI diets, as it enhances metabolic benefits without major restrictions.
4. How early can results be seen?
Immediately after this approach is put into practice. Improvements in postprandial glucose and insulin response can be seen.
5. Are there any side effects?
No, there are no such effects, unless the person is suffering from gastrointestinal disorders, which would require individual attention.
BY, Ans Abu Mohammed
M.Sc in Dietetics and Applied Nutrition
