PhD, MS, RD, a registered dietitian and chief nutrition officer at WeightWatchers.

To be clear, food sequencing isn’t a diet. It’s not about restricting calories or cutting out food groups — it’s about the order in which foods are eaten. The goal: “It’s supposed to better support your blood sugar and overall metabolic health,” explains Caree HadleyMS, RDN, IFMCP, a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia.

How does food sequencing change digestion and impact blood sugar?

Digestion begins the moment we start eating, says Cambria StefflerMS, RDN, LD, a registered dietitian and certified intuitive eating counselor. “When you start with fiber-rich vegetables and protein, digestion slows down and creates a gentler rise in blood sugar once carbohydrates are eaten.” You can think of fiber-rich foods and protein as a buffer — they slow the rate at which carbs are absorbed, leading to stable values rather than a spike in blood sugar.

What does science say about food sequencing?

Several studies show promise for food sequencing. When vegetables are eaten firstsome data suggest this leads to lower post-meal blood sugar and insulin levels, says Hadley. “Research suggests that the best way to start meals is by combining fiber with protein and/or unsaturated fat from plants to support GLP-1 levels, blood sugar, and a healthy body weight.”

It’s important to note, however, that most food sequencing studies to date have examined its impact on blood sugar levels immediately after a meal. Studies on the long-term effects of this approach are limited and show mixed results, says Dr. Cardel.

“A recent meta-analysis showed that food sequencing resulted inno significant difference in A1c among participants with prediabetes or type 2 diabetes when compared to a control group,” she says. Other biomarkers, including plasma glucose and insulin, were also not significantly different between the food sequencing and control groups in this meta-analysis, calling into question the long-term usefulness of food sequencing.

How to try food sequencing, step by step

• Start with non-starchy vegetablessuch as salads, raw or roasted vegetables, or a vegetable-based soup.
• Move on to protein and/or healthy fatssuch as chicken, beef, fish, tofu, cheese, avocados, olives, or nut butters.
• End with carbohydratessuch as starchy vegetables (potatoes or yams), rice, pasta, bread, bananas, apples, or pears.

Is food sequencing right for you?

Dietitians say those who try the method may notice stable energy throughout the day and fewer midday slumps. Because this approach helps blunt sharp rises and falls in blood sugar, it can support overall metabolic health. People may also find they feel fuller longer and less likely to reach for extra snacks between meals.

Research suggests that sequencing may be especially helpful for people with pre-diabetes, type 2 diabetes, or insulin resistance. One study of older adults with diabetes found that consistently eating vegetables first at mealtime was associated with better higher-level functioning, defined as the ability to perform complex physical, cognitive, and social tasks essential for independent daily living. For children, however, there isn’t enough research to support this method.

Notably, food sequencing doesn’t need to be your sole approach to eating to see whether it resonates with you, Steffler emphasizes. “You do not need to practice food sequencing at every meal to see benefits,” she says. “Food sequencing is one tool in the toolbox for managing your blood sugar, not a strict rule to follow at every meal. Even adopting this approach at one meal a day can have a positive impact.”

As always, if you have a health condition or take medications, check with your healthcare provider before making changes to your meal structure.

Reviewed by

Lauren Modern MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with than 22 years in the field.