Two plates with exactly the same food can produce different blood sugar curves depending on what you eat first. Several small studies have found that eating vegetables and protein before starchy carbohydrates leads to a lower, gentler glucose rise after the meal.
Why it works
Fibre, protein and fat slow the rate at which the stomach empties. When carbohydrates arrive afterwards, glucose enters the bloodstream more gradually, and the body has to release less insulin to deal with it.
How to try it at your next meal
- Start with the salad or vegetables on your plate
- Move on to the protein: fish, chicken, tofu, eggs or beans
- Finish with the rice, potato, bread or pasta
It is not about removing carbs; it is about sequencing them. For people managing diabetes or prediabetes, this is one of the easiest experiments to run, and a continuous glucose monitor can show the difference clearly. Always talk to your care team before changing medication.
