[vc_row][vc_column][vc_column_text]The publication of biochemist Jessie Inchauspé’s popular books on managing
blood sugar spikes by eating fiber and protein before carbohydrates has sparked wider interest in what dietitians call ‘food sequencing’ or ‘pre-loading.’ Also known as
Glucose Goddess, Inchauspé has authored two bestselling books and gained a huge following of social media fans who use her methods, which she calls ‘hacks’ that allow one to better manage blood glucose levels.
What is food sequencing?
Aimed at limiting large glucose spikes, a focal point of Inchauspé’s methods is the order in which one consumes different foods. Based on data from glucose monitoring and a handful of small lab studies, Inchauspé recommends beginning with
fiber-rich foods followed by protein and healthy fats before eating anything starchy or sweet.
She maintains that following this sequence helps to slow the absorption of glucose into the bloodstream and prevents blood sugar spikes that can lead to energy dips, food cravings and long-term negative effects on health.
What does the science say?
Research suggests that
overloading our systems with glucose results in oxidative stress and that over time chronically high glucose levels (hyperglycemia) may lead to insulin resistance, cardiovascular disease and cancer.
A 2022 review of available research on postprandial (after eating) glucose levels concluded, “Findings indicate that, at least acutely, there may be
benefits to eating carbohydrate after vegetable and/or protein-rich foods. The most consistent effect (judged as moderate certainty) is that carbohydrate-last meal orders tend to lower blood glucose.”
One study measuring the hunger hormone ghrelin found that the
carbohydrate-last order suppressed ghrelin longer than when carbohydrates were consumed first or with other macronutrients in a meal. Breakfasts featuring low-carb foods may be especially beneficial for k
eeping glucose levels more steady all day, according to one 2019 study.
In addition to balancing energy and lowering long-term disease risk, keeping glucose levels steadier may help with
sugar cravings and also
protect mental health.
Why food sequencing matters, even if you don't have diabetes
Andrea Soares, a registered dietitian specializing in weight management and diabetes with Top Nutrition Coaching, explains that controlling blood glucose is not something that only benefits those with
diabetes. “Managing glucose levels isn’t just about diabetes—it’s about feeling good every day. When your blood sugar is all over the place, you’re more likely to feel tired, irritable or craving junk food.”
Further, she says, “Over time, those ups and downs can contribute to weight gain, insulin resistance and even increased health risks later in life. So, even if you’re healthy now, stable blood sugar can help you feel more energetic and
stay healthier long-term.”
In addition to affecting blood glucose, research has demonstrated that low-density,
high volume foods eaten at the beginning of a meal can help people to eat less. Barbara Rolls, author of the bestselling
Volumetrics book series and Professor of Nutritional Sciences at Pennsylvania State University, has conducted numerous studies on the effect of eating a first course of foods high in water content, such as soup or salad. She’s found that eating these foods as a first course rather than with or after the main course causes people to consume less at the meal overall.
“A lot of eating behavior is related to what you perceive you’ve eaten, the seeing a particular amount of food, chewing it and swallowing it,” Rolls explains. “Water bulks out food, gives it weight, volume, bigger portions and reduces the calorie density,” she says, so
‘pre-loading’ our meals with high-volume, water-rich foods like salads or soups can help us consume fewer calories. She advocates for “filling up first with low-energy-dense, nutrient-rich foods” before digging in to more calorie-dense mains.
Through her
studies Rolls has learned that the form these meal starters take may have a significant effect on how much participants eat during the meal. Serving a small casserole and a glass of water before a meal, for example, led participants to consume more calories at the meal than if the same portions of casserole and water were combined to make a soup. Another experiment found that participants given an apple as a first course consumed fewer calories in a meal than when they were given the same number of calories of apple sauce or apple juice before the meal.
“If you eat low-calorie-dense, nutrient-rich foods at the start of meal and keep it to about 150 calories in that first course, that’s going to help you eat less overall,” Rolls says.
It’s important to understand, notes Soares, that sequenced eating “is not going to be a miracle cure, but it’s one of those small changes that can add up over time.”
Food sequencing in practice
So how do you use the principle of food sequencing on a daily basis? Since so many common meals and snacks feature large amounts of carbohydrates, consider putting something in your stomach before you eat starch or sugars, whether that’s
oatmeal,
pasta or even a
protein bar that’s got a hefty amount of
added sugar.
Breakfast: If you normally start your day with a bagel, cereal or muffin, consider having some fiber-rich
nuts or
seeds beforehand. They contain protein and fat that can help lessen glucose spikes as well. Better still, choose a
high-protein breakfast option that includes some vegetables, like a spinach or
mushroom omelet or
tofu scramble.
Vegetable frittatas are especially good choices, since you can make many servings at once and most of the cooking time is hands-off.
Lunch: If your go-to lunch is heavy on carbs, start with a salad, some vegetables with
hummus or a small serving of
sauerkraut.
Dinner: Begin your meal with a salad or some vegetable-rich soup when possible. Though bread is often served before other foods at restaurants, try waiting to eat it until you’ve had some vegetables or protein. If that will be challenging, you might want to have a serving of vegetables before going out.
Snacks: Instead of starchy or sweet snacks like crackers, chips or cereal bars, reach for nuts or vegetables. Keep some roasted
edamame and
kale chips handy for when snack attacks strike.
To make food sequencing most effective for glucose management, choose vegetables that are high in fiber and low in carbohydrates, says Soares. She recommends lettuce, broccoli, cucumbers, celery or peppers as especially good choices.
She notes that veggies with higher sugar content like carrots or tomatoes “might not be as effective for managing glucose spikes.”
In addition to ‘filling up first’ with water-rich foods, Rolls suggests “sneaking your favorite vegetables into any foods where you can, and substitute vegetables for higher calorie-dense ingredients wherever you can” to add volume and make them more filling. “You don’t have to give up your favorite foods if you tweak them,” she says.
What about dishes with the fiber, protein, fat and starch all mixed together, like in a hearty
casserole? You don’t need to pick out all the veggies to eat first, counsels Soares. “The mix of fiber, protein and fat will help slow down digestion and balance things out. If you’re aiming for extra benefits, you could start with a small salad or some raw veggies first, but it’s not a dealbreaker.
Balanced soups and casseroles are already doing a lot of the work for you.”
What about the first meal of the day?
While having a salad or some crudités before lunch or dinner sounds pretty doable to most people, breakfast can be more challenging, especially if you’re grabbing something quick before heading out the door. Look for options that include some fiber and protein to balance out the carbs and take a pass on starting the day with a doughnut, muffin or glass of juice, all of which may spike your glucose levels.
Soares recognizes that “vegetables first thing isn’t for everyone. Nuts or seeds are a fantastic option because they’re full of healthy fats and some protein. Other ideas include eggs, Greek yogurt or even a
protein shake. If you’re having something like oatmeal, adding nut butter or seeds can help balance it out. As long as you’re getting some protein and fat before carbs, you’re good to go.”
Rethinking what’s considered ‘breakfast foods’ can help as well. In many cultures, soups, fish and vegetables are common things to find on the breakfast menu. Consider eating last night’s dinner leftovers for breakfast on hurried mornings. Eggs are a low-carb, high-protein option, and you can add all kinds of vegetables to an omelet, scrambled eggs or frittata. Or sprinkle some
chia and
pumpkin seeds or nuts on Greek yogurt.
Prepping ahead can also help. Make a bunch of hard boiled eggs to keep handy in the fridge, or cook a big batch of
egg muffins and store them in the freezer. If you’re vegan, you can use one of many
egg alternatives and make a
vegan frittata.
Curious to see if eating carbs last benefits you? “It’s definitely worth trying,” Soares says, “especially if you notice big energy dips or cravings after certain meals. For some people, food sequencing helps them feel fuller after meals or keeps their energy more consistent. Small tweaks like eating your veggies first can make a difference.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="181593" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737643044838{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/enzymedica-fasting-today"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="181592" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737643065110{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/now-diet-support-with-forslean"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="181594" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737643080901{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/twinlab-metabolife-ultra-advanced-weight-loss-formula-45-caplets-1"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
