Written by: Dr Subita Alagh
3 July 2025
Did you know the order in which you eat your food can impact your blood sugar? Here’s how to do it right naturally.
Photo Credit: Freepik
Food sequencing means eating fiber-rich vegetables first, then protein and healthy fats, and finally carbohydrates. This order helps reduce blood sugar spikes after meals.
Photo Credit: Freepik
Starting with fiber slows down digestion. Protein and fats further stabilize glucose absorption. This helps avoid sugar spikes and crashes.
Photo Credit: Freepik
Start your meal with salads or cooked vegetables like cucumber, spinach, or broccoli. They form a fiber barrier that slows glucose release.
Photo Credit: Freepik
Next, eat protein-rich foods like paneer, tofu, chicken, or eggs, and add healthy fats like olive oil, nuts, or seeds. These help you feel full longer and reduce sugar spikes.
Photo Credit: Freepik
Save rice, roti, or bread for last. Eating them after veggies and protein slows down how quickly sugar enters your bloodstream.
Photo Credit: Freepik
Blood sugar usually peaks 30–60 minutes after eating carbs. Smart sequencing can flatten that curve and keep energy steady.
Photo Credit: Freepik
Food sequencing not only improves blood sugar control, but also reduces inflammation, aids digestion, and supports weight management.
Photo Credit: Freepik
Food sequencing is a simple, science-backed habit—but it is always advisable to consult your doctor before making changes to your eating routine.
Photo Credit: Freepik