Here’s How Food Sequencing Can Help Your Blood Sugar!
There’s an exciting new diet trend making a splash on social media. Surprisingly, it has promising data behind it!
This new sensation is called food sequencing.
What Is Food Sequencing?
Food sequencing holds that simply following a specific eating order of your macronutrients (fiber, protein, healthy fats, and carbohydrates) can confer some important health benefits.
Indeed, research suggests that nutritional sequencing may result in more moderate blood sugar spikes after a meal, as well as an increase in the release of the satiety hormone called glucagon-like peptide 1 (GLP-1).
If you want to support healthy blood sugar levels – while increasing satiety and general health – food sequencing may be worth a try.
Here’s a closer look.
Food Sequencing to Support Healthy Blood Sugar Levels
The practice of eating macronutrients in a certain order for health reasons isn’t new. However, research on the effects of food sequencing as a means of quelling blood sugar spikes is relatively recent. And while most of the studies conducted have been small, their results are impressive.
A 2014 Japanese review study found that in individuals with established blood sugar problems, simply eating vegetables before carbohydrates (compared to carbohydrates before vegetables) resulted in significantly less increases in blood sugar levels post-meal and better overall blood sugar level maintenance long-term (a period of 2½ years).
A more recent 2023 review of 11 studies suggests that the most effective sequencing for supporting healthy blood sugar levels post-meal (as well as increased release of GLP-1) is the following macronutrient order:
- First: Fiber-rich vegetables
- Second: Lean protein and healthy fats
- Third: Carbohydrates (such as rice, potatoes, pasta, bread, and fruit)
A 2019 study enlisted 15 people who were in the beginning stages of consequential blood sugar issues. They were given three separate meals with macronutrients in three different sequences. When the participants sequenced their meals with salad (vegetable) first, and then after 10 minutes, grilled chicken (protein) and ciabatta (carbohydrate), they had the most favorable outcomes in terms of blood sugar levels and insulin release compared to the others. Blood sugar levels were a full 40% less than when the ciabatta (carbohydrate) was consumed first!
Scientists theorize that eating fiber, fat, and protein ahead of carbohydrates may be what delays stomach emptying, which may slow down the absorption of sugars from the carbohydrates in the bloodstream.
These findings show that food order can impact blood sugar in significant ways. Food ordering provides a new way to address blood sugar maintenance that may be easier for people to do than restrictive diets.
There are many benefits that come from keeping steady blood sugar levels such as better brain function, reduced cravings, less fatigue, steady mood, and less risk of developing degenerative health issues related to blood sugar and circulation, to name a few.
Food Sequencing and Satiety
As noted already, nutrient sequencing is associated with increased levels of the satiety hormone GLP-1. GLP-1 basically slows digestion and tells your brain you’re not hungry. That’s why popular drugs for managing weight and blood sugar (i.e., Ozempic) are designed to mimic GLP-1. Although the increase of GLP-1 associated with food sequencing is moderate, it may potentially aid in managing weight.
Veggies Before Carbs
Here’s the take-home, shorthand message of nutritional sequencing: Eat veggies before carbs.
It’s important to emphasize that more research is still needed to better understand and quantify the suggested benefits of nutrient sequencing. The data isn’t yet conclusive enough to merit altering your diet, especially if what you’re doing is working.
On the other hand, if you feel inclined, experts say try it out. It’s certainly not a bad practice to consume your nutrient- and fiber-rich vegetables, healthy fats, and lean proteins before carbs.
Of course, consult your primary care doctor first. If you have had trouble with disordered eating, food sequencing isn’t recommended.
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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