Can eating veggies before carbs improve health? Meal sequencing explained

A simple change in the order of eating food can boost satiety, support metabolic health, and lower post-meal sugar spikes

Have you ever wondered why you feel sluggish after a heavy lunch, or why your energy spikes and then crashes when you eat certain foods? It might not just be what you eat but the order in which you eat.

 

Experts suggest that the sequence in which we eat our food can significantly impact our health, especially our blood sugar levels, digestion, and overall satiety.

 

What is meal sequencing?

 

"Meal sequencing refers to the practice of eating different components of a meal in a particular order," said Debalina Dutta, dietician at The Calcutta Medical Research Institute (CMRI)

 

The typical recommended sequence : Non-starchy vegetables --> Proteins and healthy fats -----> Carbohydrates

 

"This approach slows down digestion, stabilizes blood sugar levels, and promotes satiety by influencing how nutrients are absorbed and hormones are released," she added.

 

What's the impact of meal sequencing?

 

Blood sugar control: Consuming fibres and proteins before carbohydrates can reduce post-meal blood sugar spikes. This sequence slows the digestion of carbohydrates, leading to a more controlled release of glucose into the bloodstream.

 

Satiety: Eating protein and fibre-rich foods first can enhance the secretion of GLP-1, a hormone that delays gastric emptying and suppresses appetite, helping you feel fuller for longer.

 

Digestion: Starting with fibre-rich vegetables prepares the digestive system, promoting better nutrient absorption and efficient digestion of subsequent foods.

 

"Several clinical studies have demonstrated that carbohydrate-last meal sequencing can reduce postprandial blood glucose levels by 20–30 per cent, especially in individuals with type 2 diabetes or insulin resistance," said Dr A K Jhingan, Senior Director-Centre for Diabetes, Thyroid, Obesity & Endocrinology, BLK-MAX, Super Speciality Hospital, New Delhi  

Meal sequencing for Indian meals

 

Indian cuisine offers a variety of dishes that can be adapted to meal sequencing principles:

 

Start with: A salad or sautéed vegetables

Follow with: Protein-rich foods like eggs, chicken, paneer, dal, soya chunks or legumes

Conclude with: Carbohydrates such as roti, rice, or millets

 

Even in mixed dishes like khichdi or pulao, increasing the proportion of vegetables and dal compared to rice can align with meal sequencing guidelines.

 

"In certain scenarios, such as consuming mixed dishes or one-pot meals where ingredients are blended, strict meal sequencing may be less relevant. In these cases, focusing on overall meal composition and portion control is more important," said Debalina.

 

How to implement meal sequencing

 

To incorporate meal sequencing into your daily routine:

 

Plan ahead: Prepare meals that follow the recommended sequence.

Start small: Begin by adjusting the order of one meal per day.

Stay flexible: Adapt the sequence to fit your lifestyle and preferences.

Listen to your body: Pay attention to how your body responds to different food orders and adjust accordingly.

 

While meal sequencing can offer health benefits, it's essential to avoid becoming overly restrictive.  "Eating in a fixed order every time may take away the natural pleasure and spontaneity of food, especially in cuisines where flavours are meant to be combined. Moreover, for children, elderly, or those with chewing/swallowing issues, sequencing strictly may be burdensome and lead to inadequate food intake," added Dr Jhingan.  While meal sequencing can offer health benefits, it's essential to avoid becoming overly restrictive. "Obsessing over food order may lead to disordered eating habits. It's crucial to maintain a balanced approach to nutrition and not let meal sequencing become a source of stress," concluded Dr Anshu Chaturvedi, head of dietetics department at CK Birla Hospitals, Jaipur. 

 

Also Read: Rainbow diet: How colours on your plate can help improve your health

 

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This report is for informational purposes only and is not a substitute for professional medical advice.