Meal Sequencing: A New Approach to Blood Sugar Management

Wellness influencers are promoting a new trend in eating called meal sequencing, which involves consuming fiber and fats before carbohydrates to help control blood sugar spikes, reduce inflammation, and boost energy levels. According to experts, this method offers potential health benefits, although meal planning can be tricky.

Understanding Meal Sequencing

Meal sequencing, also known as nutrient-sequencing, involves consuming foods in a specific order: starting with fiber-rich vegetables, followed by proteins and fats, and finishing with carbohydrates. Jessica Hernandez, a registered dietitian and certified diabetes care specialist at Ohio State Wexner Medical Center, explains that beginning with non-starchy vegetables such as leafy greens, broccoli, or cucumbers can slow digestion and help maintain stable blood sugar levels.

Once the fiber is consumed, the next step is to eat proteins and fats like chicken, fish, tofu, eggs, olive oil, or avocado. These foods aid blood sugar control and enhance feelings of fullness and satiety.

Finally, ending the meal with starches and sugars, like bread or fruit, can lower the risk of rapid blood sugar spikes.

Benefits of Meal Sequencing

The primary advantage of meal sequencing is improved blood sugar regulation. This is especially crucial for individuals with diabetes, as they experience inefficient insulin function, leading to elevated blood sugar levels that can result in heart and kidney diseases. A study from 2022 demonstrated that eating vegetables before carbohydrates significantly helped people with diabetes manage their blood sugar.

While meal sequencing is particularly beneficial for individuals with diabetes or glucose concerns, it may also help others improve satiety, energy levels, and digestion, according to Hernandez.

The Rise of Meal Sequencing as a Wellness Trend

Biochemist and wellness influencer Jessie Inchauspé, known as the Glucose Goddess, has contributed to meal sequencing's popularity. Although not the originator of the practice, Inchauspé advocates for eating foods in the "right order" to manage blood sugar spikes, brain fog, and bloating. Her substantial social media following has helped popularize this approach.

Some people use continuous glucose monitors to track how meal sequencing affects their blood sugar levels. It's important to note that such monitors were designed for people with diabetes and may not provide accurate readings for everyone. Gene Arnold from Johns Hopkins University School of Medicine cautions that these monitors have an error margin and might misrepresent glucose levels.

Should You Try Meal Sequencing?

Meal sequencing may not be suitable for everyone. Becoming overly focused on perfecting this routine could indicate disordered eating. Hernandez suggests that while meal sequencing doesn't need to be perfect at every meal, incorporating it into one or two meals daily could still offer benefits.

Experts also warn against replacing established diabetes management strategies with meal sequencing. Emma M. Laing, a clinical professor at the University of Georgia, notes that while meal sequencing could lead to increased vegetable intake or earlier satiety, it should not be viewed as a guaranteed health strategy. She emphasizes that established diabetes management guidelines remain superior.

In conclusion, while meal sequencing offers potential benefits, it's crucial to consider individual health needs and consult with healthcare providers before making significant changes to your eating habits.