
Unlock Better Health with Meal Sequencing
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April 23, 2025Why the Order of Your Meals Matters: Eat Protein First, Then Fiber for Better HealthMeal sequencing – the order in which you eat your food – might not be something you’ve thought about, but recent research suggests that it can have a significant impact on your blood sugar levels, digestion, and overall health. One effective approach that’s gaining attention is eating protein first, then fiber, followed by starches or sugars. This isn’t just a passing wellness trend – it’s rooted in science, and making this small shift could lead to big changes in how you feel after meals. Why Meal Sequencing Matters By adjusting the sequence of foods in a meal, you can help control how quickly glucose enters your bloodstream. Eating protein and fiber first slows down digestion and helps create a gradual, more stable blood sugar rise. This can result in more sustained energy, better satiety, and improved metabolic health. The Role of Protein First For example, eating grilled chicken or tofu before diving into pasta or rice can blunt the spike in blood sugar that might otherwise occur. Protein also stimulates insulin release in a balanced way, helping shuttle glucose into your cells more efficiently. Why Fiber Comes Next Eating fiber-rich vegetables (like broccoli, leafy greens, or carrots) after your protein but before your carbs helps create a physical barrier in your gut that slows the breakdown and absorption of starchy or sugary foods. This helps prevent those sugar spikes and keeps energy levels stable.
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