Does the Order in Which We Eat Our Food Matter?
- Megan Tomlin
- Feb 6
- 3 min read
As a registered dietitian, I love diving into the science of nutrition, especially when it challenges conventional wisdom. One question I’ve been hearing a lot lately is: Does the order in which we eat our food matter?
The short answer? Yes! And the research is fascinating. Let’s break it down.
How Our Body Processes Food
After we eat, our body gets to work breaking down food into macronutrients—carbohydrates, protein, and fat. This process influences our blood sugar levels, satiety, and even long-term metabolic health. But does the sequence in which we eat these macronutrients impact our glucose response and hunger levels?
According to research, it absolutely does! One study had participants consume the exact same meal one week apart. The only difference? The order in which they ate their food. In the first week, participants consumed carbohydrates first, followed by protein, and then vegetables. In the second week, they flipped the order: vegetables first, then protein, then carbohydrates.
What Did the Study Find?
The results were eye-opening! Participants who ate vegetables and protein before carbohydrates experienced:
· Up to a 73% reduction in their blood sugar spike after eating¹
· 16-28% lower overall glucose levels¹
· A more gradual blood sugar curve instead of a sharp spike
Why does this matter? A sharp rise and fall in blood sugar can lead to energy crashes, increased hunger, and over time, a higher risk of insulin resistance. Keeping blood sugar levels steady is key for sustained energy, metabolic health, and overall well-being.
More Studies Confirm the Trend
Another study tested this theory with eight participants who had no history of diabetes.² They consumed the same meal in three different sequences, and once again, those who ate vegetables first, followed by protein, and then carbohydrates had a significantly lower glucose spike compared to those who ate carbs first.²
But it’s not just about blood sugar. Research also shows that consuming carbohydrates first leads to a faster rebound in ghrelin (the hunger hormone), meaning you feel hungry again sooner.³ Eating fiber and protein first can help you feel fuller for longer and reduce cravings.
What Foods Count as Carbohydrates?
If you’re wondering which foods should come last in your meal, here are some common carbohydrate-rich options:
· Grains: Bread, pasta, tortillas, rice, bagels, cereals
· Fruits: Bananas, apples, berries, orange juice
· Sweets: Desserts, pastries, sugary beverages
5 Practical Tips to Apply This Research
1. Start with fiber-rich vegetables, followed by protein (meat, fish, beans, lentils), then healthy fats (butter, oil, avocado, dairy), and finish with carbohydrates.
2. Balance your breakfast with protein, fat, and carbohydrates to avoid mid-morning energy crashes.
3. Get moving after meals—a 10-minute walk or light stretching can further help regulate blood sugar.⁵
4. Eat every 3-5 hours to keep blood sugar stable and prevent extreme hunger that leads to overeating.⁴
5. Slow down while eating—mindful eating supports digestion and better metabolic responses.
Final Thoughts
While food quality is always important, how we eat is as impactful as what we eat. By simply changing the order of our meals, we can better manage blood sugar, support energy levels, and stay satisfied longer. Try it out and see how you feel!
References
Have you tried changing the order of your meals? Let me know your experience in the comments!
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