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Question - It’s been suggested to me that as a diabetic - there is a specific order in which to eat a meal.

A DiabetesTeam Member asked a question 💭
Los Angeles, CA

Something like - apple cider vinegar, soup, vegetables, protein and lastly, carbohydrates. I guess it’s the idea that you’ll eat less carbs if you’re full of other foods. That SOUNDS reasonable, but I can see problems with this approach. I’d love to hear responses or thoughts on this. Thanks.

April 20
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A DiabetesTeam Member

Good morning @A DiabetesTeam Member, and @A DiabetesTeam Member, and @A DiabetesTeam Member, and all you Warriors.

According to Japanese longitudinal studies begun in 1948 and still ongoing.
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(A longitudinal study follows the same participants long term. From the onset and continuing for many years.)
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It was found that a significant difference in post meal glucose rise arises when people eat in this specific order and completely chew their foods.

They tried many things before noticing this trend.

You must also only eat to 80% full.

2 servings of vegetable, 1 serving of protein, 1 serving of carbs. On a smaller plate.

Portion the bites so that you finish vegetables, protein, and carbs on the same set of 4 bites.

1,2) 1st 2 bites very low carb vegetables.
3) 3rd bite protein.
4) 4th bite carbs.
5+) continue eating in this specific order till done with meal.

It is theorized that:
The body sets its digestion rate by the first 2 bites it sees when eating slowly and completely chewing your foods.

This lowers the overall post meal glucose rise.

This helps to lower your 2 hour numbers.

Good luck.

April 21 (edited)
A DiabetesTeam Member

@A DiabetesTeam Member I'm not going to start analyzing in what order I eat my dinner. I don't want to mess in one of the greatest pleasures in life. I feel what's important is what as diabetics we eat. That's restrictive enough for me.

April 26
DiabetesTeam

Is there a specific order to eat foods during a meal to help manage blood sugar?

You're onto something! There is research suggesting that eating foods in a certain order may help slow digestion and prevent sharp spikes in blood sugar. Starting with vegetables (like a salad), then moving to protein, and saving carbohydrates Show Full Answer

Is there a specific order to eat foods during a meal to help manage blood sugar?

You're onto something! There is research suggesting that eating foods in a certain order may help slow digestion and prevent sharp spikes in blood sugar. Starting with vegetables (like a salad), then moving to protein, and saving carbohydrates for last appears to be beneficial for some people with diabetes.

The idea is that fiber-rich vegetables and protein can slow down how quickly your body absorbs carbohydrates, leading to more stable blood sugar levels rather than quick spikes. That said, balanced meals are equally important. A helpful approach is the plate method, where you fill:

* Half your plate with non-starchy vegetables
* One-quarter with lean protein
* One-quarter with whole grains or starchy carbohydrates

This ensures you're getting proper nutrition while managing blood sugar, regardless of the order you eat things.

You're right that there could be challenges with a strict eating order—it might feel unnatural or make meals less enjoyable. The key is finding what works for your body and lifestyle. Some people find the eating order helpful, while others do better just focusing on balanced portions and choosing high-fiber, nutrient-dense foods.

Working with your doctor or a registered dietitian can help you figure out the best approach for your specific needs.

April 20
A DiabetesTeam Member

@A DiabetesTeam Member and all — thanks so much for responding. This is very helpful!

April 22
A DiabetesTeam Member

@A DiabetesTeam Member

That’s exactly what Henry @A DiabetesTeam Member advocates.
Very nice question for members to benefit from.
Thank you

April 21

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