Key Takeaways

Eating fiber, protein, and fat before carbohydrates helps reduce post-meal blood sugar spikes.

Research shows meal sequencing can improve short-term glucose responses, but long-term benefits depend on overall diet and lifestyle habits.

Pairing meal sequencing with balanced habits like portion control and regular meals provides further benefits.

A simple shift in the order you eat foods can reduce post-meal blood sugar spikes and help you feel more energized throughout the day. For steadier blood sugar, start with fiber, then add protein, include healthy fats, and save carbohydrates for last.

Why Does Meal Order Matter?

When carbohydrates are eaten first, they are digested quickly and cause a rapid rise in blood glucose (sugar) . Eating fiber, protein, and fat before

See Full Page