When a plate lands in front of you with chicken, broccoli, and rice, most people simply start with whatever looks best. Nutrition experts are paying more attention to that instinctive choice, because the order you eat foods can influence how your body responds after the meal. A growing number of specialists recommend starting with fiber rich vegetables and protein, then saving starchy sides for last. The approach is often called food sequencing, and it has been discussed widely in food and wellness circles, including in Food & Wine.
Food sequencing is exactly what it sounds like. It is a deliberate order for eating what is already on your plate. Michelle Cardel, a registered dietitian and WeightWatchers chief nutrition officer, describes a typical pattern where you begin with high fiber vegetables, move on to protein and fats, and finish with carbohydrates. Importantly, it is not a diet and it is not about cutting calories or banning food groups. Kaytee Hadley, a functional medicine dietitian, frames it as a simple tool meant to support blood sugar and overall metabolic health.
The reasoning comes down to digestion. Your body starts processing food the moment you begin eating, and the first bites set the pace for what follows. Cambria Steffler, a registered dietitian, explains that starting a meal with vegetables and protein can slow digestion and soften the rise in blood sugar that can happen when carbohydrates arrive. Fiber and protein essentially act like a cushion, slowing how quickly carbs are absorbed. Instead of a sharp spike followed by a crash, people may notice steadier energy and fewer afternoon slumps.
The evidence so far is encouraging, but not definitive. Several studies have found that eating vegetables first can lead to lower post meal blood sugar and insulin levels. Hadley notes that pairing fiber with protein or plant based unsaturated fats may also support GLP 1 activity, blood sugar control, and healthy body weight. At the same time, Cardel points out that many studies focus on short term effects right after eating. Longer term research is limited and mixed, and one meta analysis found no meaningful difference in A1c for people with prediabetes or type 2 diabetes when food sequencing was compared with a control approach.
If you want to try it, keep it simple. Start with non starchy vegetables such as a salad, roasted vegetables, or a vegetable based soup. Next, eat the protein and healthy fats on your plate, which could be fish, chicken, tofu, cheese, avocado, or olives. Finish with carbohydrates like potatoes, rice, pasta, bread, or fruit. Steffler also emphasizes that you do not need to do it perfectly at every meal to potentially notice benefits, and even trying it once a day may help, while anyone on medications or managing a health condition should check with their clinician before making changes.
Have you ever noticed a difference in how you feel depending on what you eat first, and would you try food sequencing at your next meal? Share your thoughts in the comments.
