Managing blood sugar is very important for people with diabetes. While eating healthy food helps, it’s not always enough. Even healthy meals can raise blood sugar unexpectedly if one key step is missed — the order in which you eat your food.
Actress Samantha Ruth Prabhu recently shared her experience. While using a glucose tracking device, she noticed her blood sugar was rising after meals, even though she was eating healthy. Curious to know why, she did some research and found something surprising — the sequence of eating matters.
She started eating her meals in this order:
- Vegetables first
- Protein next
- Carbohydrates last
This simple change made a big difference. Her blood sugar levels became more stable.
Why the Order Matters
Studies, including research from UCLA Health, support this idea. If you eat fiber-rich foods (like vegetables), protein, and healthy fats first, and eat refined carbs (like white bread or rice) last, your blood sugar stays more balanced.
Avoid Sudden Sugar Spikes
Spikes in blood sugar after meals can lead to type 2 diabetes. Foods like sugary snacks, white bread, and white rice raise sugar levels quickly. But whole foods like beans and vegetables are rich in fiber and digest slowly, keeping sugar levels steady. Eating these before carbs helps prevent sugar surges.
In one long-term study from 2022, people with type 2 diabetes who ate vegetables before carbs had better blood sugar control after five years than those who didn’t follow this method.
Read more: Hibiscus vs Green Tea: Which Brew Offers More Health Benefits?
Helps You Feel Full and Manage Weight
Feeling full after meals is important for avoiding weight gain. A hormone called GLP-1 helps you feel full by slowing down digestion. Eating protein before carbs boosts this hormone. Both plant and animal proteins work, but adding fiber makes the effect stronger.
Reduces Inflammation in the Body
Diets high in sugar and low in fiber can cause chronic inflammation, which may weaken the immune system. Eating meals in the right order — vegetables and protein first, then carbs — helps lower sugar intake and supports a healthy immune response.
It’s also a good idea to cut back on red and processed meats, as they contain unhealthy fats that can cause inflammation. Instead, choose lean meats or plant-based proteins.
Also Read: Silent But Serious: India’s Top Gastroenterologist Reveals Free Fix for Fatty Liver
Conclusion
This simple trick of changing the order of your meals can make a big difference in controlling blood sugar, staying full longer, reducing inflammation, and improving overall health — just like it did for Samantha Ruth Prabhu.
