Food sequencing: Swap the order of eating foods for weight loss and glucose control

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Food sequencing is the practice of eating food in a particular order during a meal to help regulate blood sugar levels and support weight management. But does it live up to the hype?

What are the benefits of eating food in a specific order?

Food sequencing is not about what you eat but rather the order of eating your food to help slow digestion, promote satiety, and reduce the blood sugar spike that often follows carb-heavy meals. There are three simple steps:

Start with fiber-packed, non-starchy veggies (like leafy greens, broccoli, and carrots).
Move on to protein (such as meat, poultry, tofu, and eggs).
Finish with carbohydrates (like bread, rice, potato, tortilla, and fruit).

Food sequencing for blood sugar control

Lessening blood sugar spikes after meals can help prevent the long-term complications of diabetes. Avoiding excess carbohydrates at meals is a primary strategy for managing blood sugar, but the order of eating foods can also make a meaningful difference.

Eating fiber-rich veggies and protein before carbohydrates can significantly reduce post-meal glucose spikes and insulin response. This is especially beneficial for individuals with insulin resistance, prediabetes, or type 2 diabetes.

Food sequencing may benefit blood sugar most when the meal includes a “quick carb,” such as white rice, compared to a meal containing a slower-released carb, such as pinto beans or whole-grain pasta.

If you use a continuous glucose monitor (CGM), experiment for yourself. Try eating the same meal in different sequences and compare your blood sugar responses.

Food sequencing for weight loss

Although research on food sequencing as a weight-loss tool is still emerging, there are compelling reasons to try it.

Protein and fiber are known to increase feelings of fullness and delay stomach emptying. Starting your meal with these foods can help you naturally reduce food intake, supporting weight-loss efforts.

Eating foods in a certain order may even impact hormones related to appetite regulation. For example, a study of healthy adults demonstrated that eating vegetables first, then meat, then rice increased GLP-1 (a hormone that helps suppress appetite) levels compared to eating the same foods in different orders.

Another study showed increased vegetable and protein intake among individuals with prediabetes who were counseled to eat carbohydrates last. This result can help people meet their nutrition goals as part of a sustainable weight-loss plan.

If you take weight-loss medication or have had weight-loss surgery, getting adequate protein to preserve muscle mass is especially vital. By eating a serving of protein early in your meal, before you feel too full, you're more likely to meet your daily protein needs and support long-term health.

Try these tips for food sequencing:

Start with a green salad or non-starchy veggies. Begin your meal with leafy greens, cucumber slices, cherry tomatoes, or other vegetables dressed with a bit of olive oil and vinegar.
Munch on veggies while prepping your meal. If you are going to nibble mindlessly, why not give your meal a veggie start?
Prep ahead. Keep washed and cut veggies on hand. Bell peppers, radishes, broccoli, carrots, and cauliflower all hold up well in the fridge.
Pass on carb-laden starters. Choose to keep bread and tortilla chips off the table.
Plan meals that lend themselves to this approach. Think grilled veggie and chicken skewers with roasted potatoes, a bento box lunch, or a veggie omelet with whole-grain toast on the side.
Keep it realistic. Picking through a casserole to eat “in order” isn't practical—or polite. Use food sequencing when it fits naturally.
Watch portions. Serving size matters, regardless of the sequence of your food choices.

Food sequencing is a simple strategy that may aid blood sugar balance and appetite control. While it's not a magic bullet, it's easy to incorporate and can complement other healthy habits. For the best results, pair it with a nutrient-rich diet, regular activity, and mindful eating habits.

Still new to MyNetDiary? Learn more today by downloading the app for FREE.