What if I told you the same meal you ate yesterday can have a different impact on your satiety, blood glucose levels and your post meal energy levels with just a TINY TWEAK.

Yes! You read that right.

Studies show that food sequencing, meaning the order in which you eat the macronutrients in a meal, significantly impacts your blood glucose response, your satiety levels, energy levels and your efficiency.

Ever occurred to you?

While the amount of food, the quality and the source is extremely important, the order in which you eat your food is equally paramount. Here’s the correct order in which you should eat your protein, fat, carbohydrates & fiber.
1. Fiber: Start your meal with salad, vegetables, any plant food. Fiber creates a mesh like layer that slows down the rate at which food is converted into sugar. Fiber also slows down gastric emptying (time it takes for food to empty out of your stomach), delays the entry of glucose into the bloodstream eventually keeping you full for longer.
2. Protein & Fat: Protein and fat take longer to breakdown and digest, longer to exit from your system, keeping you satiated for long and keeping the cravings at bay.
3. Carbohydrates: Once you’ve consumed the fiber, protein & fat, you’ve basically prepped your body to take in carbs in a way that will not lead to a blood sugar spike and then crash and then leaving you hungry, craving for food all day long.

So the next time you are at the dinner table, start with salad, then the chicken/paneer/chickpeas, then the bread and lastly, a small portion of dess ert if you feel like it.

Pro tip: It’s paramount to look at the source of carbs and not just the order. Simple carbs, high GI foods break down much quicker and hence if you are to consume them at all, consume them in moderation to avoid the sharp surges in blood sugar.