Good meal sequence for diabetics

Diabetics should eat vegetables before starch. (Source: Pixabay)

How does the meal sequence work?

The meal sequence, or nutritional sequence, is divided into 3 components: vegetables or fiber first, then protein, fat, and ending with carbohydrates.

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"You should start with a non-starchy vegetable, such as leafy greens, broccoli, or cucumbers," says Jessica Hernandez, a registered dietitian, health coach, and diabetes educator and care specialist at Ohio State University's Wexner Medical Center.

Eating these foods first helps slow digestion and keep blood sugar levels low. After you finish eating the fiber-rich foods, you move on to protein and fat in your meal.

“It could be chicken, fish, tofu, eggs, olive oil, or avocado on your plate,” she says. “Like fiber, these foods will support blood sugar, keep you full, and actually help increase satiety.”

Finally, Hernandez says ending your meal with starches and sugars like bread, pasta, or fruit helps reduce the risk of blood sugar spikes.

Benefits of eating in sequence

The main benefit of arranging meals in the order of vegetables - protein - starch is blood sugar control.

Normally, blood sugar levels rise after eating. Your body releases the hormone insulin to help store glucose from food, but this process is not effective for people with diabetes. High blood sugar can eventually lead to health problems such as heart and kidney disease.

A 2022 study found that encouraging people with diabetes to eat vegetables before eating starches helped them control their blood sugar significantly.

Close monitoring of blood sugar is essential for people with diabetes, Hernandez says. Meal planning will be even more effective for people with diabetes or glucose concerns.

“But really, I feel like anyone can benefit from this eating sequence, including improved satiety and energy levels, and even your digestion,” she tells Verywell Health .

French biochemist and health influencer Jessie Inchauspé, known as the “Goddess of Glucose,” also advocates eating foods in the “right order” to control post-meal blood sugar spikes, brain fog, and bloating.

Thanks to its widespread social media presence, Inchauspé has created a trend of meal planning for health.

To test whether meal scheduling is working, some people wear a continuous glucose monitor to track their blood sugar at home. Two hours after a meal, people without diabetes should have glucose levels below 140 mg/dL.

However, stress, age, and exercise can affect glucose levels, so remember that glucose monitors are designed for people with diabetes and the results are not always accurate.