The order that you consume the proteins, fats and carbohydrates in your meal matters, with significant differences found when carbs are consumed first versus last. Which is better for your metabolic health? STORY AT-A-GLANCE You can consume the same foods — same calories, same total carbs, same nutrients — and have drastically different metabolic effects depending on what you eat first
Eating carbohydrates last is best and may reduce insulin and glucose levels compared to consuming them first
In a study, total glucose decreased by 38% when protein and vegetables were consumed first, compared to a carbs-first meal
Mean glucose levels were 1 mmol/L lower when carbs were consumed last compared to the typical meal, in which protein, fat and carbs are consumed at the same time
The beneficial effects of food order on glucose levels were so powerful that researchers deemed them comparable to the effects of drugs targeting postprandial glucose What you eat is quite possibly the most important strategy for optimizing your metabolic health and reducing your risk of diseases like Type 2 diabetes. However, the order in which you eat your food also matters, such that you can consume the same foods — same calories, same total carbs, same nutrients — and have drastically different metabolic effects depending on what you eat first….