Does the Order in Which We Eat Our Food Matter?
Most people probably don't pay attention to the order in which they eat different types of food — but it could make a difference.
Research suggests that eating high-fiber foods first — and carbohydrates last — is better for our health and can improve blood sugar levels.
High-fiber foods could include vegetables like broccoli or carrots, or pulses like kidney beans, which are also high in protein.
Fiber moves more slowly through the stomach and small intestines, which slows down digestion and the rate at which sugar enters the blood. This helps to slow the increase in blood sugar levels, according to Harvard Medical School.
Why is this important?
Our blood sugar levels increase naturally when we eat; however, if they rise too quickly, the risk of high blood pressure and damage to blood vessels increases, which could also increase the risk of further complications like heart disease or diabetes, according to Medical News Today.
So it's important that this rise in blood sugar happens slowly, and eating fiber-rich foods first, followed by protein, and then carbohydrates could help this happen.
In a small 2023 study, participants ate the same meal of tomato, broccoli, fish and rice multiple times over three days, sometimes eating the vegetables first, and at other times eating the vegetables last.
The participants' blood sugar levels were measured each time they ate. The results showed that eating vegetables first and rice last reduced the speed at which the participants' blood sugar levels rose.
Research also suggests that eating vegetables and protein first could help us feel more full and eat fewer carbohydrates, which are lower in nutritional value and often higher in calories.
But although it can have some benefits, researchers say the order in which we eat our food isn't something we should worry about too much — and should instead focus more on the food itself.
