🍽️The Secret to Stable Blood Sugar? Try Changing the Order You Eat Your Food.

At Sunny Health DPC, we often talk to patients about how what you eat affects your blood sugar, but did you know that the order in which you eat your food can also make a big difference?

If you struggle with prediabetes, diabetes, or frequent energy crashes, understanding this simple strategy can help you better stabilize blood sugar levels after meals, without changing your entire diet.

The “Food Order” Strategy: What Is It?

Research has shown that eating your foods in a certain sequence can significantly reduce blood sugar spikes after a meal. The ideal order is:

1. Non-starchy vegetables and protein first

2. Healthy fats next

3. Starches and carbohydrates last

This means if you’re having a meal with salad, chicken, and rice:

•  Eat the salad and chicken first,

•  Then enjoy a little avocado or olive oil,

•  And finish with your rice or bread last.

Why Does This Work?

When you eat fiber, protein, and fat before carbohydrates, they help slow down the digestion and absorption of glucose.

This leads to:

•    Lower post-meal blood sugar spikes

•    Less insulin needed

•    More steady energy levels

•    Reduced cravings later in the day

In one study, participants who followed this order had up to 30-40% lower glucose spikes compared to when they ate carbs first.

Real-Life Examples:

Example 1: A Sandwich Lunch

•  Instead of biting into the bread first, start with the turkey, cheese, and lettuce.

•  Eat the bread portion last.

Example 2: A Dinner with Pasta

•  Start with a side of roasted vegetables and grilled chicken.

•  Then eat the pasta last.

Example 3: A Snack

•  Have a few almonds or a boiled egg before grabbing a piece of fruit or a granola bar.

Bonus Tip: Wait Before Dessert

If you’re going to indulge in something sweet, try waiting 10-15 minutes after your meal instead of eating it immediately. This allows your body to begin digesting the fiber and protein first, which blunts the sugar spike from dessert.

Simple, Not Restrictive

This is a great technique because it doesn’t require counting carbs or avoiding your favorite foods. It’s about timing and sequence, not elimination. For many of our patients, it’s an easy change that fits into real life, whether you’re eating at home or dining out.

Final Thoughts from Sunny Health DPC

Managing blood sugar doesn’t have to mean giving up all your favorite meals. Small changes, like the order you eat your food, can make a real difference. If you’re looking for more personalized tips for blood sugar control, we’re here to help.