Food sequencing refers to the order in which different foods are consumed during a meal. Some experts advise eating vegetables, followed by proteins and healthy fats, then finishing your meal with carbohydrates.
Lauren Manaker is an award-winning registered dietitian, book author, speaker, and entrepreneur. She has been practicing dietetics since 2004, and has worked in a wide variety of settings. She earned a bachelor's degree from the University of Florida, a master's degree in clinical nutrition from Rush University, and she completed her dietetic internship through the Rush University Medical Center system in Chicago.
While there is no hard-and-fast rule when it comes to the recommended order of foods to eat, the following order is fairly common: raw or cooked vegetables, proteins and healthy fats, and lastly, carbohydrates. A 2022 study evaluated how eating vegetables before carbohydrates impacted blood sugar among people with type 2 diabetes. Results showed a significant improvement in hemoglobin A1C after five years of participants following the eating pattern.
The authors of that review concluded that there was no strong evidence for the potential benefit of recommending meal sequencing beyond standard dietary advice on type 2 diabetes. While more data is needed to confirm the impact of food sequencing on people with diabetes, Phipps explained that individuals who are at high risk for developing diabetes, or people who’ve already been diagnosed with pre-diabetes or diabetes, should consider beginning their meals with non-starchy vegetables, then moving on to protein, then finishing with carbohydrates “to improve blood sugars after their meal.
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