Food Sequencing: Why The First (And Last) Thing You Eat At Dinner Matters

We’ve written before about the best time to eat dinner for longevity. But did you know that when you tuck into your evening meal, the order in which you eat the food on your plate can make a difference to how you feel afterwards?For me, the first thing I tuck into is always the carbs – the pasta, the potatoes, the rice. The sheer deliciousness of it all. But it turns out that’s likely where I’m going wrong. Food sequencing – an approach where people eat food in a particular order to try and limit blood sugar spikes – is becoming increasingly popular on social media.Lisa Moskovitz, a registered dietitian and founder of NY Nutrition Group, said in a TikTok video that she doesn’t usually like to give any specific nutrition recommendations, as advice can be “misinterpreted”, “contribute to already harmful food rules” or “make eating more confusing”.But that said, she believes food sequencing could help the “majority” of people. What is food sequencing?Moskovitz said food sequencing “is not about avoiding foods or restricting,” but rather it’s a strategy “to help you fill up on the most nutritious foods possible while still making room for the foods you love”.“All foods can fit, but we cannot deny that some are simply more beneficial for blood sugar, gut health and general well-being,” she said. The general consensus is that it’s best to eat your veggies first, followed by protein and fats, and then carbs last. UCLA Health said this technique could help prevent blood sugar spikes and can leave you feeling fuller for longer (reducing your need to snack later).One study found people with type 2 diabetes who ate vegetables first, followed by starchy carbs, had a significant improvement in their blood sugar levels.Moskovitz said people should choose foods that are “more filling, more slower digesting, and in many cases, more health promoting”.So, for example, she recommended starting with salad or broccoli, then chicken or fish, and leaving the pasta, bread or potatoes until near the end of your meal.“So you pick the higher protein, higher fibre foods first and then – you’re not saying ‘no’, this is not about what not to eat or controlling portions or anything like that – you’re just going to compromise and maybe leave it [the carbs] more towards the end of the meal,” she explained. Got it!Related...UK Gardeners Urged Not To Throw Out Common Food Waste ItemIs Food Cooked On Its Use-By Date Safe To Eat The Next Day?What's The Best Time To Eat Dinner? Gen Z Might Actually Be Onto Something

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