“Meal sequencing” is a new dietary trend that is gaining popularity among those who want to control their blood sugar levels or lose weight. It involves eating foods in a specific order during a single meal: non-starchy vegetables first, followed by proteins and fats, and finally carbohydrates. This method is actively recommended by some doctors, especially for people with type 2 diabetes.
Certified dietitian Jamie Nadeau says this approach can actually help avoid glucose spikes, reduce inflammation in the body, and better control appetite. For example, research from UCLA Health suggests that this eating pattern can potentially have a positive effect on metabolism.
However, according to the expert, there is not yet enough scientific evidence to unequivocally recommend this method as reliable or universal. For people with diabetes, it can become a useful habit, but it should not be considered a "natural alternative" to medications such as Ozempic.
Nadeau urges not to get carried away with trendy food life hacks, but to build a diet based on proven principles of healthy eating: more vegetables and fruits, whole grains, lean sources of protein and healthy fats, as well as regular physical activity and attention to body signals.
"If you like to start your meal with vegetables, great. But the main thing is not the consistency, but the overall quality of the food," she concludes.
