Several nutritional studies show that classifying the foods on your plate to eat them in a specific order would be good for your health.
There would be a way to eat your meal properly, more precisely a timeline to follow for eating what’s on your plate, and following it would be beneficial for your health, particularly for controlling blood sugar and weight. The tip has made the rounds on social networks, mainly mentioned by fitness influencers or nutrition “experts”. But it has also been the subject of studies by the scientific community. And what emerges is that “meal sequencing” could ultimately indeed positively influence metabolism and health.
THE research on the subject have in fact shown that the sequencing of meals makes it possible to regulate blood sugar levels, particularly in people with type 2 diabetes. Consumption of fiber before carbohydrates indeed has a positive impact on blood sugar levels. because it promotes the secretion of a hormone, called glucagon-like peptide 1 (GLP-1), one of the effects of which is to improve blood sugar management after meals.
This same research indicates that eating this way also helps you lose weight. Starting a meal by consuming fiber, proteins and then fats, rather than carbohydrates, promotes the feeling of satiety as well as slowing down the digestion process. De facto limiting the risk of snacking between meals and weight gain.
The scientists go even further in their analyses: according to them, the sequencing of meals would even be more effective than traditional nutritional monitoring based on “nutritional balance” because it would be simpler to follow. Furthermore, they note that the sequencing of meals can, in the long term, prevent the risk of obesity, by curbing appetite, in particular thanks to the secretion of GLP-1.
So what order should we adopt in concrete terms? If we are to believe the tip, the order to follow would be to first eat vegetables, then proteins (particularly meats), then fats. But you should especially eat carbohydrates, such as rice, bread and fruit last.
Other studies are obviously necessary to confirm or refute those already existing, but the results already known allow us to ask questions about eating habits. In the United States, where the figures for snacking increase from year to year to reach 9 out of 10 people affected, according to the American magazine The Atlanticsuch results could have a significant impact on these health issues.
In France, where the meal is divided into several stages (starter, main course, dessert), the sequencing could be made easier, by adopting, among other things, salads or soups to start the meal, especially since here too, the number of French people who snack regularly is increasing. In 2023, the snacking market in France will exceed 18 billion euros.