Turns Out Your Blood Sugar Cares What You Eat First
By Mark J Kaylor
Turns out the same plate of food can land on your blood sugar very differently depending on which bite comes first.
Picture the bread basket arriving before dinner. Researchers gave 18 healthy adults an identical meal of rice, chicken and vegetables on two separate days. One day they ate everything mixed together. The other day they ate the chicken and vegetables first, paused ten minutes, then ate the rice. Same food, same calories. With the rice saved for last, the blood sugar rise over the next two hours was about 41% smaller, insulin was about 32% lower, and people felt fuller longer.
It isn’t a one-off. Studies in people with type 2 diabetes, prediabetes and no diabetes at all keep finding the same pattern. Fiber and protein seem to slow how quickly the stomach empties, so the starch arrives more gently.
Two caveats. These studies are small and short, and the research is mixed on whether the habit improves long-term blood sugar. It’s also not settled how much smaller spikes matter for people whose blood sugar is already healthy.
Still, few changes ask so little. Nothing comes off the plate.
Turns out your plate has a batting order, and the bread bats last.
References
1. Eating vegetables and protein first lowers the blood sugar response in healthy adults
Supports: 18-participant crossover design, 40.9% lower glucose, 31.7% lower insulin, greater fullness
Shaheen, A., Sadiya, A., Mussa, B. M., & Abusnana, S. (2024). Postprandial glucose and insulin response to meal sequence among healthy UAE adults: A randomized controlled crossover trial. Diabetes, Metabolic Syndrome and Obesity, 17, 4257–4265.
https://doi.org/10.2147/DMSO.S468628
2. Eating carbohydrate last lowers glucose and insulin in type 2 diabetes
Supports: the pattern holds in type 2 diabetes; GLP-1 finding
Shukla, A. P., Andono, J., Touhamy, S. H., et al. (2017). Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Research & Care, 5(1), e000440.
https://doi.org/10.1136/bmjdrc-2017-000440
3. Long-term effects on HbA1c remain uncertain
Supports: the caveat about long-term blood sugar
Okami, Y., Tsunoda, H., Watanabe, J., & Kataoka, Y. (2022). Efficacy of a meal sequence in patients with type 2 diabetes: A systematic review and meta-analysis. BMJ Open Diabetes Research & Care.
Mark J. Kaylor is a passionate advocate for holistic health and natural remedies, with a focus on extending both lifespan and healthspan. As the founder of the Radiant Health Project and host of Radiant Health Podcast, Mark blends in-depth research with traditional wisdom to empower others on their journey to vibrant health. Through his writing and speaking, he shares insights into the transformative power of herbs, nutrition, and lifestyle practices.
The Radiant Health Project is a not-for-profit initiative dedicated to cutting through wellness industry hype and sharing evidence-informed, traditional wisdom for genuine health.
Disclaimer: All information and results stated here is for educational and entertainment purposes only. The information mentioned here is not specific medical advice for any individual and is not intended to be used for self-diagnosis or treatment. This content should not substitute medical advice from a health professional. Always consult your health practitioner regarding any health or medical conditions.
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