The Order of Eating: How It Impacts Blood Sugar for People with Diabetes

Lindsay Cohen, RDN

Credit: Mama-Betes

We’ve all been there, that post-meal slump where you feel a little sluggish after eating. But did you know that slump may be due to rising blood sugar? For those living with diabetes, these blood sugar spikes after eating aren’t just uncomfortable; if it is happening frequently, it can be a major health concern.

Managing blood sugar is a daily balancing act that requires careful planning. But what if there was a simple yet powerful tool that could make managing blood sugars a little easier? It might sound surprising, but the order in which you eat your food can actually have an impact on your post-meal blood sugar levels.

This article will explore how changing the order in which you eat your food at meals and snacks can be a game changer for blood sugar management.

The Science Behind Food Order and Blood Sugar

When we eat, our bodies break down food. Carbohydrates are broken down into sugar, the primary source of energy for our cells. This sugar enters the bloodstream, causing blood sugar levels to rise.

Different food groups are broken down at different rates. Carbohydrates, especially simple sugars, are digested quickly, which means they impact our blood sugar right away. Fiber, while technically a carbohydrate, isn’t digested in the same way. Fiber acts more like a sponge, slowing down the absorption of other nutrients. Protein and fat also take longer to break down.

Slowing down the absorption of sugar and carbohydrates is key to maintaining stable blood sugar levels. Fiber, protein and fat all take longer to digest. This means when we eat foods containing these nutrients, it results in a more gradual and manageable rise in blood sugar levels.

Several studies have demonstrated the impact of food order on blood sugar. A recent study published in Diabetes Care found that individuals with Type 2 diabetes who ate carbohydrates last had significantly lower post-meal blood sugar levels than those who ate carbohydrates first.

Another study published in Nutrients in 2023 showed similar results, with participants experiencing improved blood sugar control when they consumed protein and vegetables before carbohydrates.

These findings suggest that strategically planning the order of what you eat at meals can be a powerful tool for managing blood sugar.

The Ideal Food Order for Blood Sugar Control

For improved blood sugar control, it’s recommended to eat your food in the following order:

• Fiber first: Start your meal with nonstarchy vegetables like salad, broccoli, or spinach. These fiber-rich foods slow down the absorption of carbohydrates and prevent rapid spikes in blood sugar.
• Protein and fat second: Follow up with a source of protein and/or healthy fats. Protein and fat take longer to digest than carbohydrates, further slowing down the absorption of sugar and promoting feelings of fullness. Examples include lean meats, fish, eggs, nuts and avocado.
• Carbohydrates last: Save carbohydrates for the end of your meal. This allows the fiber, protein and fat to create a buffer, leading to a more gradual and manageable rise in blood sugar. When possible, opt for complex carbohydrates over simple carbohydrates, as they are digested more slowly and provide sustained energy. Examples of complex carbohydrates include whole grains, legumes, starchy vegetables and fruits.

Practical Tips and Strategies

Now that you understand the science behind food order, let’s put it into practice. Here are some ideas to help you incorporate this concept:

• Breakfast: Start with scrambled eggs or Greek yogurt, then add a small portion of whole-grain toast or oatmeal.
• Lunch: Begin with a large salad filled with leafy greens, cucumbers, tomatoes and a light vinaigrette. Top it with grilled chicken or fish, and finish with a small portion of whole-grain crackers.
• Dinner: Start with a side of roasted vegetables. Follow with a grilled salmon fillet or a chicken breast, and finish with a small portion of sweet potato or whole-wheat pasta.
• Snacks: First, eat a handful of nuts or seeds, followed by a serving of your fruit of choice.

Additional Tips for Blood Sugar Control

The ideal food order is just one tool for helping to manage blood sugar. It’s important to remember to combine the order in which we eat our food with other healthy lifestyle habits such as:

• Choose whole, unprocessed foods: Opt for whole grains, fruits, vegetables and lean protein sources over processed foods.
• Control portion sizes: Pay attention to portions to avoid overeating, especially with carbohydrates. Use measuring cups and spoons or a food scale to help with portion control.
• Limit added sugars: Reduce your intake of sugary drinks, candy and desserts.
• Stay hydrated: Drink plenty of water throughout the day.
• Manage stress: Stress can affect blood sugar levels, so find healthy ways to manage stress.
• Regular exercise: Regular physical activity can help improve insulin sensitivity and blood sugar control.

By following these guidelines and incorporating the ideal food order into your routine, you can improve your blood sugar levels, which will positively impact your overall health.