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There’s always a new trendy diet plan. But how effective is meal sequencing, actually?
To answer that question, we first need to get to the bottom of why you’re interested in meal sequencing. While some medical experts are hopeful that it could help with some conditions, there isn’t much evidence to suggest that this practice works in the ways that everyone may want.
Registered dietitian Jamie Nadeau shares all the details you need to know about the efficacy of meal sequencing when it comes to controlling blood sugar, losing weight and more.
What is meal sequencing?
Meal sequencing is a diet strategy sometimes suggested by doctors to patients, often those with type 2 diabetes, who need help with balancing their blood sugar.
“Meal sequencing involves eating vegetables and protein-rich foods first,” Nadeau explains. The theory is that beginning a meal with non-starchy vegetables before moving on to protein, fat and then carbohydrates may help prevent blood sugar spikes, improve feelings of satiety after eating and help reduce inflammation, according to UCLA Health.
Does meal sequencing actually work?
Some research has suggested that meal sequencing could potentially be the most beneficial for those with diabetes to help stabilize blood sugar, but experts say more research needs to be conducted, both in cases of those who are diabetic and those who are not. And if you’re hoping to use meal sequencing as a form of “nature’s Ozempic,” nutrition experts say this isn’t the life hack you’re hoping for.
“Generally there isn’t enough research to support this being a solid strategy,” Nadeau says. “As with most things, there are no quick fixes to achieving a healthy diet and lifestyle.”
If you feel like eating your veggies first at dinner, go for it. But Nadeau recommends those in search of a new diet plan stick with simple, tried and true nutrition practices.
“The strongest research shows that you can improve your health by eating a balanced diet with fruits, veggies, whole grains, lean proteins and healthy fats, along with staying active and engaging in healthy lifestyle choices,” she adds. “I recommend focusing on overall balanced meals with adequate protein and fiber, practicing eating mindfully and honing in on hunger and fullness.”
