Why Eating Food in the Right Order is Important
Why Eating Food in the Right Order is Important
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Did you know there is a "right" order to eat your food, First name / friend?
You could eat the exact same meal two days in a row, but if you do it in the right order, it will affect your body in a completely different way. Improve your health without changing what you eat — seriously!
This article was written by fellow practitioner, Jordan Bender. It’s brilliant!
How to Eat Your Food Right
You know me — at the first sign of any health issue, I drop everything and adjust my diet. I’ve always been that person who tries to fix everything with food. And while I fully recognize food isn’t the end-all, be-all when it comes to health, it definitely plays a part.
But I also know that for many people, making major dietary changes feels overwhelming, or even triggering. Food is so much more than just calories and nutrients — it’s tied up in emotions, habits, comfort, and social experiences.
So what if sticking to a strict diet isn’t realistic right now?
That’s why I love this hack I learned from Jessie Inchauspé in her book The Glucose Revolution. She shares something so simple yet powerful: the life-changing impact of balancing your blood sugar by changing the order you eat your food.
Yes, the order matters!
Two people can eat the exact same meal — same ingredients, same portions — and have completely different results depending on which foods they eat first and which they save for last.
Here’s the “right” order:
- Vegetables first
- Proteins and fats next
- Starches and sugars last
Why This Order?
Jessie shares research showing that eating in this order helps manage blood sugar in a way that mimics the effects of diabetes medications. Pretty amazing, right?
For example, in a 2016 study, two groups of people with Type 2 diabetes were observed:
- One group ate their meals in whatever order they wanted.
- The second group followed this specific order (veggies first, protein/fat next, starches and sugars last).
The results?
Only the second group saw a significant reduction in their HbA1c levels, even starting to reverse their diabetes. The first group saw no improvement.
She even shares an anecdote of one woman who made no changes to her diet — ate the same foods, same portions — but simply changed the order she ate them. In just nine days, she lost five pounds and, more importantly, felt more energized and balanced throughout her day.
Why Does This Work?
Think of your digestion like a sink.
Your stomach is the sink, draining into the intestines like pipes.
If you toss in starches first, they go down the drain quickly, breaking down fast into glucose, spiking your blood sugar. When veggies come second, they sit on top and wait — they can’t help regulate that spike. But if you eat veggies first, you line your pipes with fiber.
Fiber moves through the system slowly, doesn’t spike blood sugar, and even slows down the enzyme that breaks starches into glucose. It also creates a sort of mesh in your intestines, making it harder for glucose to flood into your bloodstream.
In short:
- Veggies first = more stable blood sugar.
- Protein and fat next = slower digestion.
- Carbs last = fewer glucose spikes, less insulin response.
You still get to eat the same meal, but the impact on your body is totally different!
Simple Changes, Big Results
This isn’t about adhering to a strict diet or giving up foods you love. You’re not cutting anything out — you’re just eating it more intentionally.
It won’t always be perfect (sometimes meals, like curry, come all mixed together — and that’s okay!). Maybe next time, I’ll throw a small side salad in before the main dish.
But when I can?
If we’re having salmon, I’ll start with the veggie side, then enjoy the salmon, saving the sweet potatoes for last. Same meal, better for my body.
And the best part — you can do this anywhere. Whether you’re eating out or at a friend’s house, you may not control the menu, but you do control the order you eat. And that makes all the difference.
Main takeaway:
You don’t need to overhaul your entire diet to support your health.
Just start by eating your veggies first, protein and fat next, starches and sugars last.
Small change. Big impact.
