Managing blood sugar levels is crucial for overall health, and recent insights from French biochemist Jessie Inchauspé, known as the "Glucose Goddess," offer a simple yet effective strategy. Inchauspé emphasizes that it's not just what you eat, but how you eat it that matters. Her research suggests that the sequence in which foods are consumed can reduce glucose spikes by up to 70%.
Inchauspé's approach, known as "food sequencing," involves consuming foods in a specific order: vegetables first, followed by proteins and fats, and carbohydrates last. This sequence leverages the body's natural digestive processes to slow the absorption of glucose.
Vegetables First: Starting with vegetables, rich in fiber, creates a barrier that slows the absorption of sugars from subsequent foods. This fiber-rich start helps moderate the pace at which food moves through the digestive system, putting the brakes on glucose absorption.
Proteins and Fats Second: Consuming proteins and healthy fats after vegetables further slows digestion. These macronutrients help to moderate the pace at which food moves through the digestive system, which also puts the brakes on absorption.
Carbohydrates Last: Eating carbohydrates last ensures they enter a digestive landscape that discourages fast absorption. This order allows the body to process glucose more gradually, reducing the likelihood of spikes.1
A study published in Nutrients in October 2023 explored whether the order in which food is consumed could affect prediabetes and potentially help prevent type 2 diabetes. The research involved participants with prediabetes who were divided into two groups: one received standard nutrition counseling while the other followed additional guidance to eat protein and non-starchy vegetables first, leaving carbohydrate-rich foods for last.
Although both groups showed a trend towards lower blood sugar levels and weight loss, significant differences were not observed, partly attributed to changes in study conditions due to the COVID-19 pandemic. However, those who followed the specific eating order prior to the pandemic experienced more substantial weight loss and found the dietary change sustainable. 2
Incorporating food sequencing into your meals doesn't require drastic changes. Here are some practical tips:
Start with a Salad: Begin your meal with a salad or a serving of non-starchy vegetables. This provides fiber and sets the stage for slower glucose absorption.
Include Protein and Healthy Fats: Follow the vegetables with a source of protein (like chicken, fish, or legumes) and healthy fats (such as olive oil or avocado).
Save Carbs for Last: Conclude your meal with carbohydrates like rice, bread, or potatoes. This order allows your body to process glucose more gradually.
Stay Active After Meals: Engaging in light physical activity, such as a 15-minute walk, after meals can further help in managing blood sugar levels
What is food sequencing?
Food sequencing is the practice of eating foods in a specific order, vegetables first, protein and healthy fats second, and carbohydrates last, to reduce blood sugar spikes.
How much can food sequencing lower glucose levels?
Studies and biochemist Jessie Inchauspé suggest it can reduce post-meal glucose spikes by up to 70%, helping with energy, cravings, and inflammation.
Can anyone benefit from this method?
Yes. While especially helpful for people with prediabetes or blood sugar concerns, food sequencing can support overall metabolic health for anyone.
References:
1. UCLA Health. "Eating in Certain Order Helps Control Blood Glucose." UCLA Health, April 22, 2024. https://www.uclahealth.org/news/article/eating-certain-order-helps-control-blood-glucose.
2. EatingWell. "Eating in Certain Order Helps Control Blood Glucose." EatingWell, October 25, 2023. https://www.eatingwell.com/food-order-help-prevent-diabetes-new-study-8382686.
(Rh/ARC/MSM)
