It’s a small, seemingly simple change: start your dinner with hard-boiled eggs or a vegetable salad… before touching on rice or fries. But according to a study published in Nature Medicine this June 4, this precise order in the menu could help to better control blood sugar levels – and, in turn, weight.
Carbohydrates should come last in the meal
The researchers followed 55 participants, half of whom were prediabetic. All consumed the same carbohydrate-rich dish (rice) several times, but under different conditions: ten minutes before the main course, they received either fiber, proteins (egg whites), or fats (crème fraîche). An order which gave several results:
- The fibers and proteins ingested before significantly reduced the postprandial glycemic peak;
- As for fats, they did not reduce the magnitude of the peak, but delayed it.
“Eating your carbs later in the meal is a good idea“, summarizes Professor Michael Snyder, geneticist and lead author of the study. “But eat your salad or hamburger before your fries!“, he advises.
More stable blood sugar levels, better weight control?
This phenomenon is not trivial. Indeed, large variations in blood sugar are known to promote fatigue, cravings (and a heavier hand on portions), and even increased fat storage. Over the long term, these blood sugar fluctuations can lead to insulin resistance and an increased risk of type 2 diabetes.
“More stable blood sugar levels contribute to better weight management and metabolic health“, confirms Julie Boët, dietitian-nutritionist.
“But the study also has important limitations. In the stomach, everything eventually mixes before arriving in the intestines, where the nutrients are actually absorbed“, she tells us.
Beware of the perverse effect on food
Our expert admits, the order of foods is not completely without effect. “Digestion begins with chewing. Fiber and protein consumed first can slow gastric emptying and carbohydrate absorption, thereby moderating the glycemic response.“
But Julie Boët warns us against too rigid an interpretation of these results: “In real life, paying attention to the order of nutrients risks creating new, anxiety-inducing eating rules. In the long term, this can alter our relationship with food and promote eating disorders (TCA).“
Beyond the chronology of the bites, it is above all the overall quality of the meal that counts, points out the nutritionist.
“Combining carbohydrates with proteins, fiber and good fats (such as olive oil, avocado or oilseeds) naturally reduces the glycemic index of the meal. And favoring whole grains, legumes or sweet potatoes remains a foundation.“
One tool among others, without stressing over it
Finally, Julie Boët recalls that many factors also influence the regulation of blood sugar levels: physical activity, sleep, stress management and hydration are also of great importance and are healthier. “Food order can be an interesting lever, but it is neither a miracle solution nor an absolute priority“, she assures.
As is often the case in nutrition, it is the overall balance and regularity that count. Before changing your eating habits and the order of your dishes to lose weight, also listen to your body. And avoid turning your dinner into a chronological puzzle!