The order in which you eat your food matters, research indicates that you can consume the same foods – same calories, same total carbs, same nutrients, and have drastically different metabolic effects depending on what you eat first.

Dr. Jason Fung, a nephrologist (kidney specialist) and author of several books, including “The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally,” explains how you can get a more beneficial response, including reducing insulin and glucose, by frontloading protein and fats in your meal and leaving the carbs for later. 

Carbohydrates supply the body’s primary fuel or energy source, glucose. Think of glucose like the gas we put in our cars. It is what our bodies prefer to use for fuel. The two basic types of “carbs” are sugar and starches. Fiber is the third.

Most carbohydrate foods take 1-2 hours to digest. Some carbs are digested quickly so that glucose can be used by the brain for energy. Carbs with more fiber are digested slower than carbs that do not contain adequate fiber. Choose foods with a high fiber content. Whole-grains, oats, barley bulgur and butternut squash, beans and lentils are just some of those with higher fiber.

Protein, fat and non-starch vegetables are known to have a minimal effect of raising blood sugars. Adding protein or fat to a meal lowers the glycemic index of that meal and therefore has less of an impact on glucose and insulin levels.

Dr. Louie Aronne (https://weillcornell.org/ljaronne) along with other researches designed a study on obese people with type 2 diabetes. Glucose and insulin levels were significantly lower when carbohydrates were eaten last. The researchers found that glucose was 29%, 37% and 17% lower at the 30, 60, and 120 minute checks compared with when carbohydrates were consumed first.

Carbs last may also help you lose weight. Keep in mind that eating large portions of carbs, especially “white carbs” can spike insulin which contributes to more fat storage.