The Order Secret: Are You Eating Your Meal the Right Way?

Does the Order of Your Courses Really Matter?

Have you ever thought about the order in which you use your knife and fork? Typically, we eat a salad, then the main course, and maybe a dessert. But this very sequence is the focus of an exciting new approach: Nutrient Sequencing. It's not just about what lands on your plate, but also when!

What’s Behind Nutrient Sequencing?

The principle is actually quite simple: We eat our macronutrients in a specific order to keep our blood sugar levels stable and avoid cravings. Imagine you could "filter" your meal so that the nutrients enter your bloodstream more slowly. That sounds pretty fascinating, doesn't it?

The "Right" Order – Here's How

The recommended sequence looks like this and is reminiscent of our classic eating culture:

1. Fibre: Start with vegetables and salad. These fill the stomach and slow down digestion.

2. Protein: Next up are legumes, meat, fish, or eggs. Proteins keep you full for a long time and also require time to digest.

3. Carbohydrates: Only at the very end do pasta, potatoes, bread, or sweets come into play.

The trick: The fibre and protein eaten first act as a buffer in the gut. They ensure that the glucose from the carbohydrates is broken down and absorbed into the blood only slowly. Your blood sugar level therefore rises more gradually, which in turn relieves the pancreas and keeps you fuller for longer.

What Does the Research Say?

Small studies have already found positive effects with Nutrient Sequencing, especially in people with prediabetes and diabetes. In one study, the blood sugar of participants who ate protein first and then carbohydrates rose by more than 50 percent less! That’s a real difference. But be careful: These results are (still) not a universal recommendation for all healthy people.

Should You Give It a Try?

If you are healthy, you don't have to change your eating habits dogmatically. The German Nutrition Society (DGE) currently sees no reason for a general recommendation. Much more important is that you eat a balanced diet: Lots of vegetables, fruit, healthy proteins, and complex carbohydrates.
However: Trying it out can still be worthwhile! You might find that you feel more satisfied and fuller for longer. For people with pre- or diabetes, however, the order can be a useful addition to medical advice. In the end, eating should be enjoyable, and the pleasure of a colourful mix of everything is often the best part!