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The Order of Eating: A Simple Hack to Crush Sugar Spikes
Summary
We usually focus on what we eat, but how we eat matters just as much. “Food sequencing”—eating your vegetables first, then protein/fats, and carbs last—can dramatically reduce blood sugar spikes. By creating a “fiber firewall” in your stomach, you slow down the absorption of glucose, leading to better energy and fewer cravings.
Imagine you are eating a meal with chicken, broccoli, and rice. Does it matter which one you put in your mouth first?
According to the science of food sequencing, the answer is a massive “Yes.”
The “Fiber Firewall”
When you eat carbohydrates (like rice or pasta) on an empty stomach, they digest rapidly, shooting glucose straight into your bloodstream. This causes a blood sugar spike, followed by an insulin surge and an energy crash.
However, if you eat the vegetables (fiber) first:
- The Mesh: The fiber coats your intestine and creates a mesh-like barrier.
- The Slow Down: When you eat the carbs afterwards, they get trapped in that mesh and absorb much slower.
The Winning Order
To hack your hormones without changing your diet, try to follow this sequence when possible:
- First: Vegetables/Fiber (Salad, broccoli, roasted carrots).
- Second: Protein and Fats (Chicken, steak, avocado).
- Last: Starches and Sugars (Rice, bread, dessert).
Studies show this simple switch can reduce the post-meal glucose spike by up to 73%. It’s the easiest diet trick in the book because you don’t have to cut out the foods you love; you just have to wait a few minutes to eat them.
Sources Cited:
Nutrients. (2020). The effect of food order on postprandial glucose.
Diabetes Care. (2015). Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels.
Weill Cornell Medicine. (2017). Food Order Impact on Blood Sugar.
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This article reviewed by Dr. Jim Liu, MD.
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