Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences’ nutritional sciences department, spoke with Verywell about the possible benefits of meal sequencing.
Some wellness influencers say that eating meals in a specific order — having fiber and fats before carbs — can help reduce blood sugar spikes, improve inflammation and boost energy levels. Meal sequencing, or nutrient-sequencing, is broken down into three components: vegetables or fiber first, then protein and fat, and ending with carbohydrates.
Eating these foods first helps slow digestion and keep blood sugar levels low. After finishing the fiber-rich foods, it’s time to move on to the protein and fats. Finally, finishing with starches and sugars, like bread, pasta or fruit, could reduce the likelihood of sharp spikes in blood sugar levels.
But experts point out that meal sequencing isn’t right for everyone.
“Research does not support meal sequencing as superior to current guidance for managing diabetes and other health conditions,” Laing said.
However, people without diabetes may eat more vegetables or feel full sooner with this practice, Laing said. “While meal sequencing has the potential to benefit health, it is not a guaranteed strategy,” she said.