There you are, eating your dinner and all of a sudden you think, “what should I eat first?”. I mean really, have you ever thought this before? Is it even important?

Turns out, it is. Recent research has been giving us a good look into what meal sequencing is and why it may be important to put on your “to-do” list.

If you haven’t heard of meal sequencing yet, it is simply the order in which you eat the components of your meal (the carbs, protein and fat). Your goal is to optimize blood sugar control which can lead to better hormone firing patterns, digestion and satiety.

Blood sugar optimization shouldn’t be a new topic for you if you have been around eNRG Performance for a while. That is the basis of my Metabolic Efficiency Training concept. 

Here’s where it gets good - emerging research shows that the order in which foods are consumed can significantly influence post-meal glucose and insulin responses, leading to better hormone firing patterns (more info about that HERE).

When you eat more processed, refined carbohydrates at a meal first, your blood sugar can spike quickly. This spike triggers a surge in insulin that is released from the pancreas. 

These glucose spikes can lead to many things such as:

• Fatigue and energy crashes
• Increased hunger shortly after eating (do you crave sweets after you eat?)
• Hormone misfiring which can lead to a host of issues such as weight gain, body fat accumulation in the midsection, brain fog and chronic fatigue. Turns out the hormone misfiring is more important than we once thought and lowering the insulin response helps support testosterone, cortisol and thyroid balance. (LEARN MORE ABOUT THIS HERE).

In contrast, if you consume fiber-rich foods such as vegetables then protein and healthy fats then the starchy carbohydrates, this will slow down digestion and glucose absorption, leading to:

• A smaller and slower rise in blood sugar
• Reduced insulin response
• Greater satiety and more stable energy levels
• Better hormone firing patterns 

Here is your optimal meal sequencing plan:

1. Start with non-starchy vegetables such as leafy greens, broccoli, asparagus, bell peppers, fruit and cucumbers. These are rich in fiber and water, which slow gastric emptying and coat the intestinal lining, reducing glucose absorption.
   

2. Next, eat protein and healthy fats such as chicken, beef, fish, eggs, tofu, olive oil, avocados and nuts. Protein and fat further delay carbohydrate digestion and trigger the release of satiety hormones like GLP-1 and peptide YY.
   

3. Then, finish with starchy carbohydrates such as rice, quinoa, potatoes and whole grains. Eating starchy carbs last ensures a more stable blood glucose response.
   

In addition to meal sequencing, here are some additional tips on how to better optimize blood sugar:

• Don’t drink sugary beverages before or during meals.

• Add vinegar or lemon juice to salads or vegetables because acids can help to reduce the blood sugar spike.

• Meal prep with sequence in mind by cooking enough vegetables and pre-portioning them to ensure you have enough of them.

• Practice mindful eating. Such an important thing to do! Slow down when you eat and allow time for satiety signals to reach your brain.

Seems pretty simple, right? I think so. It really just takes a shift in your thought processes and maybe a little extra meal-prep work on the front end to reap the benefits of better blood sugar and insulin control.

If you want to learn more about insulin and the other hormones that contribute to weight gain, body fat accumulation around the mid-section, brain fog, chronic fatigue, sugar cravings and sleep problems, WATCH THIS WEBINAR I created.

PS - If you haven’t heard, eNRG Performance has a new Performance Dietitian, Lynsie Gram. She is available for any health and performance-related nutrition support that you may have.