A Healthy Meal Plan.. Vegetables Before Protein and Carbohydrates... Fact or Trend?

A Healthy Meal Plan

 Vegetables Before Protein and Carbohydrates.. Fact or Trend?

Meal sequencing can be a beneficial health strategy, especially for those with blood sugar control issues.

The "food sequencing" trend is a health approach adopted by many and has recently gained popularity on social media, driven by the pursuit of an ideal physique and the desire to lose excess fat and weight. 

The idea behind this trend is to eat food in a specific order, starting with vegetables, then proteins and fats, and finally carbohydrates. The goal is to reduce post-meal blood sugar spikes, decrease food cravings, and potentially lower the risk of developing type 2 diabetes.

Despite the trend's popularity, experts emphasize that the scientific evidence is limited but promising. According to The New York Times, most research on meal sequencing relies on small but consistent studies, particularly among individuals with type 2 diabetes or prediabetes. 

A 2023 review of 11 studies found that delaying carbohydrate consumption until the end of a meal resulted in significantly lower blood sugar levels compared to consuming carbohydrates first.

In a 2019 study led by Dr. Albana Shukla of Weill Cornell Medicine, 15 people with prediabetes ate identical meals in different order. When participants ate chicken and salad before bread, their post-meal blood sugar spikes were nearly 46 percent lower than when they ate bread first.

Scientists believe this is because fats, fiber, and proteins slow gastric emptying and reduce the rate at which sugars are absorbed into the bloodstream. 

Experts, including those at the American Diabetes Association, agree that this approach benefits people with diabetes or prediabetes, and early studies suggest its effects may be similar to those of some diabetes medications, though more research is needed.

"No Urgent Need"

For healthy individuals, there is no urgent need to over-control the order of food intake, as the body is able to regulate blood sugar levels naturally after meals. However, eating vegetables or protein first may help increase satiety because these foods are digested more slowly. 

This order may also raise levels of the satiety hormone GLP-1, but to a much lesser extent than weight-loss injections.

This dietary pattern may lead some to eat more vegetables and proteins and reduce their intake of simple, high-calorie carbohydrates. However, experts warn against overdoing it, as this can lead to food anxiety or eating disorders. 

In short, meal sequencing can be a helpful health strategy, especially for those with blood sugar control issues, but it's not necessary for everyone. Maintaining a balanced diet is certainly very beneficial.