How the Order of Foods You Eat May Impact Blood Sugar and Weight Loss, According to Experts
Introduction:
- When it comes to improving your health, it’s not just what you eat — it’s also how you eat it. Nutrition experts are now pointing to a simple but powerful strategy called meal sequencing, which involves eating foods in a specific order during meals. This approach may help stabilize blood sugar levels, enhance feelings of fullness, and even support weight loss. Alongside this, a rising trend known as “fibermaxxing” is gaining popularity for its digestive and metabolic benefits. In this article, we’ll explore how these eating habits work, what the science says, and how you can incorporate them into your daily routine for better overall health.
- The way you arrange your meals — not just what you eat — could have a surprising impact on your health. Nutrition specialists are highlighting a method called meal sequencing, where foods are eaten in a particular order: starting with fiber-rich, non-starchy vegetables, followed by protein and fats, and ending with carbohydrates.
- This approach, experts say, may help reduce blood sugar spikes, increase satiety, and support weight loss goals. Caroline Susie, a registered dietitian based in Dallas and spokesperson for the Academy of Nutrition and Dietetics, explained to Fox News Digital that beginning a meal with vegetables, protein, and healthy fats before consuming carbs may reduce glucose surges after eating. This can be especially helpful for individuals with insulin resistance, prediabetes, or type 2 diabetes, though personalized medical advice is always essential.
- High blood sugar levels after meals — known as hyperglycemia — have been linked to a greater risk of developing type 2 diabetes, according to UCLA researchers. Keeping glucose levels stable may aid in managing both diabetes and obesity. In fact, a study published in Nutrients found that people who followed this food-order method — especially by eating vegetables before refined carbs — had significantly better blood sugar control after five years, unlike those who didn’t follow the same strategy.
- New York dietitian Sandra J. Arevalo, also a spokesperson for the Academy of Nutrition and Dietetics, emphasized that it’s excessive carbohydrate intake — especially when eaten alone — that leads to blood sugar spikes. Eating them alongside fiber and protein slows down digestion, which cushions their effect on blood glucose.
- Beyond managing blood sugar, meal sequencing may support weight loss. Studies show that eating protein before refined carbs can stimulate a gut hormone called GLP-1, which delays stomach emptying and helps suppress appetite. Arevalo added that eating high-fiber foods before other meal components and drinking water afterward can promote satiety and reduce overall hunger.
- Fiber plays a crucial role here — it not only slows the absorption of sugar but also helps maintain steady energy levels. Foods like vegetables, beans, and legumes are examples of complex carbohydrates rich in fiber, which raise blood sugar more gradually. Refined carbs like white bread, rice, and sugar are digested faster and cause sharper glucose spikes.
- Nutritionists also recommend paying attention to a food’s glycemic index — a scale that shows how quickly a food can raise blood sugar. Using this as a guide can help you choose better options to avoid spikes.
- For those interested in trying meal sequencing, Caroline Susie offers a three-step method:
Start with non-starchy vegetables to take advantage of their fiber content.
Follow with protein and healthy fats to increase fullness and slow sugar absorption.
End with carbohydrates, which may then lead to a smaller rise in blood glucose.
- Arevalo emphasized that each person responds differently, so working with a qualified dietitian is crucial to creating a personalized plan.
The Fiber-Boosting Trend: “Fibermaxxing” Gains Popularity Online
- A growing trend on social media known as “fibermaxxing” involves increasing your daily fiber intake by incorporating more fruits, seeds, greens, nuts, and other fiber-rich foods into meals. TikTok creators claim that boosting fiber helps reduce bloating and improves digestion — and science backs this up.
- Robin DeCicco, a certified holistic nutritionist based in New York, told Fox News Digital that this trend, when done properly, can be very beneficial. Fiber supports gut health, helps with weight control, and lowers the risk of diabetes, heart disease, and certain cancers.
- The USDA recommends that men consume 28–45 grams of fiber per day and women 22–28 grams. DeCicco encourages people to “add color” to every meal — for example, berries at breakfast, veggie snacks with seeds, and colorful salads at lunch or dinner.
- However, she cautioned against increasing fiber too quickly, as this can cause digestive discomfort such as bloating, cramping, or constipation — especially in people who aren’t used to a high-fiber diet or who have digestive issues. Her advice: start slowly and build up gradually.
- For example, when using flaxseeds or chia seeds, begin with 1–2 teaspoons rather than the full serving of 2 tablespoons. She also recommends cooking vegetables — sautéing, roasting, or steaming them — for those who struggle with digesting raw produce like broccoli or large salads.
- If you’re experiencing constipation after increasing fiber, it may be due to insufficient water intake. DeCicco stresses the importance of staying hydrated throughout the day and warns that caffeinated drinks can actually make dehydration worse. Adding lemon, lime, or electrolytes to water may help with hydration and digestion.
- Her key message: take small steps. Gradual changes make it easier for your body to adjust and promote long-term health success.
Conclusion:
- Small changes in how and when we eat certain foods can lead to meaningful health improvements. Meal sequencing — starting with fiber-rich vegetables, followed by protein and fats, and ending with carbohydrates — may help manage blood sugar levels, reduce appetite, and support weight management, especially for those with insulin resistance or type 2 diabetes. At the same time, increasing daily fiber intake through “fibermaxxing” can promote better digestion, gut health, and long-term wellness. However, as with any dietary change, it’s important to listen to your body, start gradually, and seek guidance from a registered dietitian to ensure the approach suits your individual needs.
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