Maintaining optimal blood sugar levels is crucial to good health. Many people succumb to blood sugar problems in adulthood due to poor diet practices. However, they cannot do anything about it when they realize what went wrong. Your meal courses have nearly everything to do with your overall health. Do you wonder why nutritionists recommend the salads-first approach to dieters? If yes, this read will cover the importance of meal sequencing and its impact on blood sugar.

Meal Sequencing: Why Is it Important?

Meal sequencing refers to aligning different types of food (in each meal course) to a sequence that supports healthy blood sugar function. The human body is a marvelous piece of art regarding food consumption and its effects. Eating food for the sake of filling your stomach is not enough. It can harm your health in ways you might never know.

According to research, an optimal meal sequence is to eat vegetables first, proteins and fats second, and carbohydrates last. To help you understand the significance of this order, we have covered some crucial details below.

Why Should You Eat Vegetables First?

Vegetables are excellent sources of fiber. Eating healthy vegetables, like greens, helps you slow down the digestion of carbohydrates. This activity prevents glucose from abrupt rise and fall. It is one of the many reasons why fitness enthusiasts focus on salad-rich diet plans. Although fiber is not a digestible component, it greatly supports healthy organ function in the body.

Here, it is worth noting that your goal is to avoid starch-rich foods at first. Some vegetables have sufficient starch, making them less suitable for salads. A good rule is to stick to cauliflower, asparagus, mushrooms, eggplant, greens, radishes, and cabbage. Eating these vegetables can provide you with healthy amounts of fiber and nutrients.

Why Should You Eat Proteins and Fats Second?

Eating proteins and healthy fats enables your body to deal with the effects of carbs better. When you eat carbs on an empty stomach, glucose is absorbed in your blood readily, leading to sugar level spikes and drops abruptly. This activity leads to dropped energy levels and cravings, urging you to eat more despite having sufficient calories.

With proteins coming first, you can slow down the digestion of glucose and prolong its absorption into the bloodstream. If we analyze it in terms of energy, the slowed digestion of glucose smoothens blood sugar spikes and drops, lasting the body’s energy for longer periods. An optimal intake approach is to combine proteins with moderate amounts of healthy fats. For an ideal protein/fat balance, you can have boiled eggs, nut butter, cheese, tofu, and avocado.

Why Should You Eat Carbohydrates Last?

Carbohydrates can be regarded as a necessary evil in the meal sequencing equation. When consumed on an empty stomach, the glucose quickly enters the bloodstream (after digestion), leading to quick energy gains followed by sudden drops. The disturbed rhythm forces your body to demand more food. However, excessive consumption can lead to blood sugar level spikes.

You might want to keep the carbs for last when aiming for a healthy diet routine that does not hinder blood sugar activity. A 2015 pilot study found that eating proteins and fiber before carbs led to significantly lower levels of postprandial glucose and insulin. The study highlights that meal sequencing can help individuals improve their blood sugar levels due to controlled insulin activity.

The Importance of Optimal Meal Sequencing

The above factors clearly establish the significance of putting the carbs last in your daily meals. Following this sequence correctly can achieve various health benefits, some of which are stated below.

Fiber and Nutrient-Rich Start

Starting your meals with fiber-rich vegetables gives you vitamins, minerals, and antioxidants for a healthy organ function. Eating them first creates a feeling of fullness before you opt for heavier meals, giving you a decent chance of maintaining your calorie count. You can feel charged for longer periods due to optimal nutrient consumption.

Blood Sugar Regulation

Since vegetables have a low glycemic index (GI), they cause a steadier and slower rise in blood sugar levels, keeping them in optimal ranges. Moreover, eating them before proteins and carbs creates a safe space to minimize the effects of carbohydrates. If you want to ensure a healthy blood sugar balance in your body, vegetables, and proteins can help you accomplish your goal.

Proactive Body

Following the meal sequence (mentioned in the above section) can help you prolong your energy throughout the day. With carbs coming last, your body slowly digests glucose and prevents abrupt rises and falls in energy levels. This benefit especially comes in handy when having physically tiring routines.

Good Mental Health

Following a healthy meal sequence can help you achieve good mental health. Your brain stimulates the activity of organs in the body. When it gets the nutrition it needs, it regulates each function properly. Healthy foods prevent oxidative stress and excessive energy drops, keeping the brain healthy regardless of the circumstances. It is one of the reasons why healthcare experts closely monitor the eating habits of mental health patients.

Weight Management

Weight gains and losses primarily result from poor eating habits. When maintaining a fine balance between protein, fiber, fats, and carbs, you can track your daily calories for a healthier body. Weight management becomes tricky when you spend years eating fat-rich diets. The optimal balance between food types can help you manage your weight better. You can also prevent weight-induced diseases by adopting a healthy meal sequence.

Finding a perfect balance between proteins, fats, and carbs can be tricky for most people. However, adopting a healthy meal sequence can resolve the problem. The above discussion highlights the crucial importance of eating vegetables first. It also sheds light on why proteins and fats should be consumed before carbohydrates.

Lastly, you can understand how carbs can influence glucose absorption in the body. We recommend consulting an expert before adopting certain diet habits for a healthier body.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. It is recommended that a physician be consulted before taking any supplements. Results not typical and may vary.