The order in which you consume foods can have a big impact on your health and body weight goals.
It is best to prioritize lean protein first, followed by non-starchy vegetables, and wait to eat starchy carbs until the end of the meal.
This style of eating reduces post-meal hunger, which means you will stay full without needing a snack shortly after the meal. Saving carbs for last has been shown to maintain satiety better than eating carbs first or eating all elements of a meal together.
The reason this works is because protein is the most satiating macronutrient, so you become full quicker by eating protein first. Vegetables come next because they are high in fiber — further supporting a sense of fullness. Carbs come at the end when you’re less likely to binge on them.
It is still healthiest to prioritize complex carbohydrates over refined carbs, but regardless of the carbs you choose, adhering to this eating approach will nourish your body before you get to the blood sugar spiking stuff.
For example, if you eat a balanced meal of salmon, broccoli, and sweet potato, you should eat the meal in exactly that order. Same thing if your meal consists of grilled chicken, Brussels sprouts, and brown rice. This approach also allows for occasionally finishing your meal with a sweet dessert.
Whatever you do, don’t fill up on bread at the beginning of your meal. Like all carbs, save your bread for last!
