First protein, then fiber. The science behind meal sequencing and how to do it.

Dietitians and doctors have been touting for years the importance of eating a balanced diet to fuel your body properly and lower the risk of chronic diseases such as heart disease and obesity. That means eating a variety of foods to get in key nutrients like vitamins and minerals, and typically consists of lean protein, fruits and vegetables, healthy fats and whole grains. But did you know that the order in which you eat your food also matters?

Meal sequencing, or eating your food in a specific order, can have a significant impact on blood sugar control, cravings and more. Some researchers say meal sequencing is an effective dietary strategy, especially for the prevention and management of diabetes and obesity.

“This approach isn’t just trendy — it’s grounded in real science,” naturopathic doctor Michelle Sands, the founder and chief executive officer of Glow Natural Wellness, tells Yahoo Life.

How does meal sequencing work?

Meal sequencing is a relatively simple strategy. The idea behind it is that you should eat foods in a specific order — namely, having protein, healthy fats and fiber-rich, nonstarchy vegetables before consuming refined carbohydrates like white bread and white rice, or foods that are made with white flour or added sugar.

For breakfast or brunch, try this:

• Start with protein-rich eggs prepared to your liking

• Next, eat some fresh or frozen fruit for fiber

• Lastly, end with a slice of whole wheat toast, pancake or biscuit

At lunch, you may want to eat:

• A small green salad or some roasted veggies

• Following that, eat a tuna or turkey sandwich on whole wheat bread

Dr. Lisa Shah, chief medical officer for Twin Health, tells Yahoo Life that she’s a fan of meal sequencing.

For dinner, she recommends something like this:

• Start with a salad or other fiber-rich, nonstarchy vegetable

• Next, eat a bunless burger or another source of protein

• Follow that with a small portion of french fries or other carbohydrate-rich food

• End with dessert, if desired

What’s the benefit of eating foods in a certain order?

By “preloading” with protein, healthy fat and fiber, your body can delay gastric emptying, enhance insulin secretion and reduce blood sugar spikes. Here’s a look at the benefits of meal sequencing:

It improves blood sugar control

Hyperglycemia (high blood sugar) is a risk factor for the development of diabetes. Improving major shifts in glucose (blood sugar) levels after a meal reduces the risk of developing type 2 diabetes. Meal sequencing can also improve blood sugar control in people with existing diabetes.

Sands adds: “This matters for metabolic health, hormone balance, weight management and even mental clarity.”

Meal sequencing can help prevent overeating

By filling up on protein and fiber first, you may have improved satiety or fullness from your meals, making it less likely you’ll overeat. Ingesting protein first also increases GLP-1 secretion (the same GLP-1 stimulated by popular weight loss medications like Ozempic), which plays a role in appetite regulation.

“This is a powerful strategy for weight management, especially in midlife, when appetite signals can become dysregulated due to hormonal shifts,” says Sands.

It helps decrease food cravings

With better blood sugar control, you may experience fewer cravings. Rapid increases in blood sugar can trigger dopamine release, which makes you feel good. This can cause cravings for highly palatable foods that are high in fat and sugar and in some cases, can lead to food addiction.

“Stable blood sugars reduce hunger fluctuations and cravings for sweets or snacks,” Shah says.

Meal sequencing aids weight loss efforts

The eating strategy may improve obesity thanks to enhanced GLP-1 secretion, which suppresses appetite and may reduce energy intake. So meal sequencing can be beneficial for those looking to lose weight. A small study out of Japan found that meal sequencing was more effective at weight reduction than interventions aimed at balancing meals in people with prediabetes.

It can help lower chronic inflammation

Persistently high blood sugar levels can lead to chronic inflammation, which is linked to conditions such as heart disease and may compromise the immune system. Eating healthy foods in a certain order, however, can help keep blood sugar levels steady, potentially reducing inflammation.

The bottom line

Meal sequencing is a simple tool anyone can utilize that may improve health if practiced regularly.

“Changing the order in which foods are eaten — without eliminating carbohydrates — can lead to measurable improvements in glycemic control,” says Shah. “Meal sequencing is a simple, low-effort and cost-effective strategy that may be especially valuable in real-world diabetes management.”

Katie Drakeford is a registered dietitian and freelance nutrition writer based in Oklahoma City, Okla.

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