When we think about eating well, we often focus on what foods are on our plate. Are they packed with essential nutrients like fiber, protein, vitamins, and minerals, while being low in unhealthy fats and added sugars? Just figuring this out and preparing a tasty, healthy meal can feel like a big accomplishment. Once the food is ready, most of us instinctively reach for whatever looks most appealing first.
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However, nutrition experts and health influencers are now suggesting a different approach: food sequencing. This involves eating the different components of your meal in a specific order to maximize health benefits. “The idea behind food sequencing is that the order in which you eat different types of foods can affect your digestion, metabolism, and even your blood sugar levels,” explains Lauren Manaker, MS, RDN, LD, a registered dietitian in Charleston, South Carolina.
If you’ve heard about food sequencing before or are curious to learn more, you’re in the right place. Let’s dive into what food sequencing is all about, explore its potential health benefits, and learn how you can easily incorporate it into your daily eating habits.
What Exactly is Food Sequencing?
Food sequencing is a simple technique where you eat the foods on your plate in a particular order. This order is designed to optimize various aspects of digestion, from managing blood sugar to enhancing nutrient absorption. While the exact origin of food sequencing is unclear, research on this concept began to emerge around 2011, with Japanese scientists studying the impact of eating vegetables before carbohydrates on blood sugar levels. Since then, interest and research in food sequencing have grown significantly.
Sam Schleiger, MS, RDN, CD, CLT, IFNCP, a functional dietitian and women’s health specialist at Simply Nourished Functional Nutrition, explains the core principle: “Food sequencing works because the order in which you consume macronutrients—carbohydrates, proteins, and fats—and fiber can influence your digestion, blood sugar, how full you feel, and how well you absorb nutrients.” This is because each of these nutrients is processed and used differently by your body.
The generally recommended order for food sequencing is to start with fiber-rich, non-starchy vegetables (think leafy greens, broccoli, peppers – basically everything except potatoes, corn, beans, and winter squash). Next, focus on protein sources and healthy fats. Finally, finish your meal with any carbohydrate-rich foods.
Health Benefits of Food Sequencing: Does It Really Work?
Fiber, protein, and healthy fats, which are prioritized in food sequencing, share a key characteristic: they digest slowly. This slower digestion leads to several benefits, including feeling fuller for longer, sustained energy levels after eating, and better blood sugar control by slowing down glucose absorption. This prevents rapid spikes and drops in blood sugar. “This is especially helpful for people with insulin resistance, prediabetes, or diabetes,” Schlieger points out.
Many individuals experience elevated blood sugar levels (hyperglycemia) after meals. However, studies show that food sequencing can significantly reduce these spikes. Research has also indicated that food sequencing can help regulate insulin levels after eating, as demonstrated in a 2023 randomized controlled trial. Furthermore, a comprehensive review concluded that food sequencing is not only an effective strategy for managing metabolic conditions like type 2 diabetes through improved blood sugar and insulin regulation, but also a valuable tool for preventing these conditions in the first place.
Food sequencing can also improve how your body absorbs nutrients. “When you eat fiber-rich, non-starchy vegetables first, they create a gel-like layer in your gut. This layer acts as a barrier, slowing down the absorption of carbohydrates without hindering the uptake of essential vitamins, minerals, and phytonutrients. This allows your body to maximize nutrient absorption,” explains Schleiger.
Starting with fiber is also beneficial for digestive health. Complex carbohydrates are crucial for healthy digestion and regularity. Moreover, soluble fiber acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome, which are essential for overall health.
Finally, food sequencing may assist in maintaining a healthy weight and avoiding weight fluctuations. “By prioritizing fiber and protein, which are typically lower in calories and promote satiety, food sequencing can naturally help with portion control and reduce cravings, indirectly supporting weight management goals,” Schleiger explains.
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How to Try Food Sequencing in Your Daily Life
“Food sequencing isn’t a magic bullet, but it’s a simple and potentially very helpful habit to consider,” says Manaker. “It’s not restrictive or overly complicated, making it easy for most people to adopt.” It doesn’t require drastic dietary changes or eliminating food groups, and it’s generally a safe approach.
Getting started is quite straightforward. Imagine you’re having a meal of grilled chicken, mashed sweet potatoes, and steamed green beans. You would begin by eating the green beans, followed by the grilled chicken, and then finish with the sweet potatoes. If you’re having dessert, it would be enjoyed after the main meal, as usual.
Things can get a bit more complex with mixed dishes like sandwiches, lasagna, pasta, or tacos. In these situations, you could have a side salad before your main dish, try to focus on eating the vegetable components first, or even pick out a protein source to start with. Alternatively, you can simply skip food sequencing for that particular meal. “If it adds stress, it’s okay to not do it for every meal,” Manaker advises. Schleiger agrees, noting that “even practicing food sequencing occasionally can be a beneficial mindful eating technique that yields positive results over time.”
The most important aspect is to listen to your body and how you feel when trying food sequencing. If it doesn’t make you feel good or causes digestive discomfort like gas, bloating, diarrhea, or constipation, it might not be the right approach for you. However, for many, food sequencing can be a simple yet effective strategy to enhance metabolic and digestive health with minimal effort.
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