03/09/2025
research suggests that the sequence in which foods are consumed within a meal may affect satiety and blood sugar control.
💧Water
Consuming water or water-rich foods like soup, fruits, and low-calorie drinks before a meal have been shown to increase satiety.
🥦Fibre
Eating fiber-rich foods at the start of a meal increases satiety and prevents overeating by swelling in the stomach and delaying stomach emptying. In the intestines, fibre slows down the absorption of carbs, thereby regulating blood sugar levels.(
🍗Protein
Eating protein at the beginning of a meal can increase satiety due to the release of glucagon-like peptide-1 (GLP-1) hormone, which slows stomach emptying, reduces appetite, and regulates blood sugar levels.
🍟Fats
Studies have shown that preloading fat (olive oil) or mixed sources of fat and protein like mackerel or beef resulted in increased GLP-1, delayed gastric emptying and lower post meal glucose elevation.(2) However, high fat/highly processed foods are typically unsatiating and high in calories.(
➡️ The recommended sequence
For individuals looking to increase satiety and curb calorie intake at mealtimes, it may help to start meals with 1) foods high in water and fibre, 2) proteins, 3) carbs and 4) finally highly palatable foods rich in sugar and fat.
This sequence may be useful at buffets and shared meals, but it may not be practical for all situations e.g. eating out. Foods like pizza, spaghetti bolognese, or dumplings are a combination of macros, and portion control would be more practical.
Ultimately, food sequence is a strategy that can be used to indirectly manage calorie intake, which is the main determinant of weight.
DR SANDEEP REDDY GANTA
CONSULTANT ENDOCRINOLGIST
AINU BANJARAHILLS AND DILSHUNAGAR
