03/13/2025
🍽️ The Secret to Balanced Blood Sugar: It’s Not Just What You Eat, But How You Eat It! by Debra Nash-Galpern, MS, L.Ac.
Did you know that the order in which you eat your food can have a profound impact on your blood sugar levels, energy, and long-term health? 🌿✨
Most people focus on what they eat when trying to stay healthy, but science now shows that the sequence in which we eat our meals matters just as much—if not more—for stabilizing blood sugar, preventing metabolic issues, and sustaining energy throughout the day.
Here’s the game-changer: If we eat carbohydrates (including sugar) after consuming fiber, protein, and healthy fats, we can significantly reduce blood sugar spikes—keeping our metabolism in check and helping us avoid that dreaded post-meal crash.
🔬 What Science Tells Us About Food Order & Blood Sugar
1️⃣ Vegetables & Protein First, Carbs Last
A 2015 study in Diabetes Care found that eating protein and fiber before carbohydrates reduced the post-meal glucose spike by 73% and insulin levels by 48% compared to eating carbs first. (source)
This means starting with leafy greens, roasted vegetables, or a protein-rich dish can slow down glucose absorption and prevent insulin surges.
2️⃣ The “Sugar at the End” Rule
Research on food sequencing shows that consuming carbohydrates at the end of a meal rather than at the beginning leads to lower blood sugar spikes and improved insulin sensitivity (source).
If you’re going to have dessert, waiting until after your meal (rather than eating it on an empty stomach) can prevent a sharp rise in blood sugar.
3️⃣ How It Works: Slowing the Glucose Rollercoaster 🎢
When you eat fiber, protein, and fat first, they create a natural buffer that slows the digestion and absorption of carbohydrates.
This means less stress on your pancreas, steadier energy, and lower risk of metabolic syndrome over time.
🌿 Practical Tips to Stabilize Blood Sugar Naturally
✅ Start each meal with a fiber-rich food – A small salad, roasted veggies, or even a handful of nuts can help prepare your body to process the meal more efficiently.
✅ Prioritize protein and healthy fats before carbs – Think eggs, fish, beans, avocado, or nuts before rice, bread, or sweets.
✅ Eat sweets strategically – If you’re going to have dessert, enjoy it after your meal rather than as a snack on an empty stomach.
✅ Pair carbs with fat & protein – Instead of eating fruit alone, pair it with nuts or yogurt to slow sugar absorption.
💡 Final Thought: Blood Sugar Stability = Long-Term Health
Even if you don’t have diabetes, keeping glucose spikes in check reduces inflammation, supports brain health, and helps prevent metabolic conditions like insulin resistance and cardiovascular disease.
This isn’t about avoiding sugar altogether—it’s about understanding how your body processes food and making small changes that have a big impact on your health.
Try it out this week, and let me know if you notice a difference in your energy and cravings (as well as your waistline)! 🍏🥑💪
