Khaberni - What you eat is important, as well as the timing of it. The idea of meal sequencing, or eating fiber protein and carbohydrates in a specific order, is gaining increasing popularity. From regulating blood sugar levels to digesting and managing weight, this simple change might have effective effects, it is easy, scientifically supported, and does not require any deprivation.
Here is the order that nutrition experts suggest for eating food:
Start with fibers for easier digestion
According to "MSN Health", consuming non-starchy vegetables or fruits at the start of your meal provides a layer of fiber that
Protein as a second step
Consuming lean protein after fibers helps maintain blood sugar levels within the normal range, while enhancing the feeling of fullness. Additionally, protein slows gastric emptying and stimulates the hormones that regulate appetite, thus reducing the likelihood of snacking between main meals.
Starchy carbohydrates at the end of the meal
Consuming carbohydrates at the end of the meal reduces their impact on blood sugar levels. It also prevents sudden spikes and drops in blood sugar levels, which can lead to fatigue and strong cravings for food and increase fat storage.
Best friend for the digestive system
Vegetables at the beginning of the meal form a fibrous layer that eases the passage of the rest of the food through the digestive system. This not only prevents indigestion but also reduces bloating and supports long-term gut health.
Consistency is more important than perfection
You are not required to follow a specific order in every meal to achieve results. It is enough to practice this about 60% to 70% of the time to improve energy, digestion, and weight management. The important thing is consistency.
