In What Order Should You Eat
and Does It Matter?

When it comes to maintaining stable blood glucose levels, the order in which you consume your meals might not be the first thing that comes to mind. However, it’s fascinating to discover that the sequence in which you eat your foods can impact how your body responds to glucose rushes. In this post, we’ll delve into the concept of changing the order of your meal components – specifically fat, fiber, and protein – before carbohydrates to potentially achieve more stable blood glucose levels.

The Glucose Rush Dilemma

Picture this: You sit down for a meal that includes meat, vegetables, and bread. As you devour the delicious spread, your body processes the carbohydrates in the bread, causing a glucose rush. This spike in blood sugar can lead to a rollercoaster of energy levels and potentially leave you feeling drained later on.

The Solution: Changing the Order

Research has shown that altering the order of your meal components can help mitigate the effects of a glucose rush. By consuming fat, fiber, and protein before carbohydrates, you might be able to enjoy a more balanced and stable blood glucose response.

Here’s how it works:

  1. Start with Fat: Begin your meal with foods high in healthy fats like avocados, nuts, or olive oil. These fats can slow down the digestion of carbohydrates, leading to a gradual release of glucose into your bloodstream.

  2. Follow with Fiber: Next, opt for fiber-rich foods such as leafy greens, vegetables, or legumes. Fiber adds bulk to your meal, further delaying the absorption of carbohydrates and helping maintain consistent energy levels.

  3. Add Protein: After fats and fiber, include a source of protein like lean meats, fish, or tofu. Protein contributes to a feeling of fullness and can assist in regulating blood sugar.

  4. Carbohydrates Last: Finish your meal with carbohydrates. These might include whole grains or starchy vegetables. By eating carbs last, you can minimize the initial glucose spike and enjoy a more balanced release of energy.

The Experiment

If you’re intrigued by this concept, why not try an experiment? During your next meal, rearrange the order of your meat, veggies, and bread. Observe how your body responds. You might notice that you feel more energized and that your blood glucose levels remain stable throughout the day.


The order in which you eat can indeed impact your blood glucose levels. By prioritizing fats, fiber, and protein before carbohydrates, you can potentially reduce the noticeable effects of a glucose rush and enjoy more stable energy levels. It’s a simple dietary adjustment that can make a significant difference in how you feel and perform throughout the day. So, go ahead, experiment, and discover what works best for your body and your well-being.

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