Meal Sequencing
Meal Sequencing & Food Combining
One of the tricks you maybe have heard about already is meal sequencing.
Essentially, this is the order in which to eat the foods in your meal in order to set you up for a better chance at a slower and lower glucose curve.
Sometimes this isn't possible though. So let's talk about why meal sequencing works and how to use food combining instead during the times you're having a meal that sequencing doesn't really make sense.
Sequencing: Fiber First
Easy to remember, since they both start with F! How fantastic!
Eating a fiber source at the beginning of your meal helps keep your glucose lower after you eat. At least one study has shown a significant decrease in A1c after just four weeks of eating non-starchy vegetables before carbohydrate-dense foods at meals.
That's pretty powerful, even if it's the ONE change you make! And you wondered why I love fiber so much and am always promoting eating more in our Facebook community, huh?
How does eating fiber help?
Fiber feeds our gut bacteria. These bacteria need to be fed in order to help digest the food you eat and help you absorb the nutrients from those foods and beverages.
When you feed the bacteria first, you are better able to digest the foods you consume after and your body becomes better able to digest those nutrients.
In addition, having a healthy gut microbiome (the bacteria in our gut) has been associated with better glucose control, less inflammation in your body, and better weight management.
Don't feel like starting every meal with non-starchy veggies? Try nuts and seeds instead!
These nuts and seeds provide protein and fiber and are also associated with better glucose control if consumed before a meal! This may be especially helpful at breakfast!
Sequencing: Protein
Eating protein before a carbohydrate-rich item helps in many ways. First, this order of intake promotes the release of glucagon-like peptide-1 (GLP-1). This can suppress appetite by impacting your hypothalamus.
Following this recommended meal sequence can also decrease the amount of insulin released after a meal. Releasing too much insulin can lead to hyperinsulinemia, which can lead to worsening insulin resistance. So eating protein before a carbohydrate-dense item should help keep our bodies from releasing excess insulin.
Eating protein before carbohydrates also tells your body to avoid releasing glucagon. Glucagon is a hormone that is also produced by the pancreas. Instead of helping bring our glucose levels down, like insulin, glucagon actually tells our bodies to make more glucose. So less glucagon means that our glucose increases only from the food we are taking in, rather than producing our own glucose too.
Last, this strategy also delays gastric emptying, which improves your after-meal glucose levels because there's less being digested in the small intestine at one time.
If you consume your meals in the order of vegetables, then protein, then carbohydrates, the effects are strongest, meaning your glucose after eating will be better than if you eat in a different order.
Sequencing or Combining: What Are Carbohydrate-Dense Foods and Which Ones Are Best?
There are many carbohydrate-dense foods choices to choose from and the best ones are the ones that make you happy!
But if you're talking about which ones lead to a better glucose response, then looking at whole grains, fruits, and starchy vegetables will be your best bets. These choices have more fiber, which means even more benefits with less of an increase in your glucose after your meal.
If you're using meal sequencing to help you enjoy a special dessert or sugary treat on occasion, expect a larger glucose response than choosing whole grains or starchy vegetables. Most sugary treats have little to no fiber or protein, plus usually an excess amount of added sugar.
Of course that doesn't mean to avoid dessert, but just be realistic about the impact it will have and manage in the ways that work for you in that moment.
Here are some examples of carbohydrate-dense foods:
Food Combining with Mixed Dishes
Sometimes it's impossible to eat all your veggies, then all your protein, and finally your carbohydrate-dense food in that exact order.
Think of something like soup. You don't scoop out the shredded carrots and onions first, then eat the chicken and beans, and end with the noodles at the end! Or if you do, I guess that's probably helpful and you didn't even know it!
But even just making sure your meals all include those main components (the non-starchy veggies, the protein, and the carbohydrate-dense item) can help manage your glucose after you eat!
Benefits of Meal Sequencing and Food Combining
The main benefits we may see with eating our meals in this order include weight management and better glucose management.
Some studies also show an improvement in:
- nutrient absorption
- energy levels
- bloating
- cravings
- hormonal balance
- heart disease risk
The improvement in cravings may be especially helpful because the more satisfied you feel with your meals and snacks, the less likely you are to overdo it at your next eating occasion!
Try following meal sequencing when it's possible and see if the tactic makes a difference in how you feel or your glucose response (if you're testing)!