Research suggests that the order in which you eat different parts of a meal can affect how your body releases glucose into the bloodstream, which is crucial for managing diabetes. Typically, after eating, blood glucose levels rise, but the sequence of consuming nutrients can alter this response. A mixed meal contains various nutrients like carbohydrates, fats, and proteins, each affecting blood glucose differently. The glycemic index ranks foods based on their impact on blood sugar.

The studies have investigated sequential nutrient ingestion, where eating protein and non-starchy vegetables before carbohydrates leads to lower blood glucose levels: for example, eating meat and a salad before eating potatoes. In a study involving 15 individuals with pre-diabetes, researchers observed how changing the order of meal components affected blood glucose responses. They found that eating carbohydrates last resulted in a lower and steadier glucose response compared to eating them first. This approach also required less insulin secretion, which is beneficial for those at risk of pre-diabetes and type 2 diabetes.

Although the exact mechanism isn't fully understood, it's believed that consuming fat and fiber before carbohydrates slows down their digestion, resulting in a more stable glucose response. This research suggests that for individuals managing diabetes or pre-diabetes, there may be benefits to eating carbohydrates last in a meal, highlighting the importance of dietary choices in blood sugar management.

Are you at risk for pre-diabetes or currently looking for ways to get better at managing diabetes? Health Coach Jessica is a trained Dietitian and Certified Diabetes Care and Education Specialist. Click here to schedule a health coaching session with her and learn more on preventing diabetes. 

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