A recent scientific review published in 2025 suggests that the order in which food is consumed during a meal can impact post-meal blood sugar levels. The review found that eating vegetables or protein-rich foods before carbohydrates led to a decrease in blood sugar spikes after meals compared to consuming carbohydrates first. This habit may be particularly beneficial for individuals with prediabetes or type 2 diabetes.
The review analyzed multiple studies that examined the effects of food order on blood sugar levels. One study conducted on individuals with prediabetes found that eating vegetables and protein before carbohydrates reduced peak blood sugar levels by over 40% compared to consuming carbohydrates first. This habit also helped stabilize blood sugar levels, according to research published on diabetesjournals.
So, what does this habit entail? Instead of starting with bread, rice, or pasta, it is recommended to eat vegetables or salads first, followed by a protein source such as chicken, fish, or eggs, and finally carbohydrates like rice, bread, or potatoes. This approach is sometimes referred to as "carbohydrates last" or "meal ordering," according to prevention.
Researchers believe that there are several possible reasons why this habit may be beneficial. The high fiber content in vegetables can slow down digestion, delaying the transition of food from the stomach to the intestines and making sugar absorption more gradual. Additionally, protein and healthy fats can reduce sudden blood sugar spikes.
Some studies suggest that meal ordering may also stimulate the release of hormones that help regulate blood sugar levels and promote feelings of fullness. For example, eating protein first can slow down the absorption of carbohydrates later on, according to verywellhealth.
To incorporate this habit into daily meals, individuals can try the following: if a meal consists of a green salad, grilled chicken breast, and rice, they can eat the salad first, followed by the chicken, and finally the rice. If a meal includes stewed vegetables, lentils, and bread, it is recommended to start with the vegetables, then the lentils, and finally the bread, according to pmc.
While this habit may be beneficial for individuals with prediabetes or type 2 diabetes, or those who want to avoid energy fluctuations after meals, it is essential to note that it should not replace medical treatment or a doctor-recommended diet. Certain individuals with stomach disorders may need to consult with a doctor before adopting this habit, as advised by prevention.
Key points
- Eating vegetables or protein-rich foods before carbohydrates may help reduce rapid blood sugar spikes after eating.
- This habit may be particularly beneficial for individuals with prediabetes or type 2 diabetes.
- Meal ordering should not replace medical treatment or a doctor-recommended diet.
