What is food sequencing? should we really be eating salad before carbs?

By, Katie Henry, MS, CNS-c (Nutritionist and Chef)

I recently read this article, Salad Before Carbs, which discusses all things food/meal sequencing, something that I find quite fascinating but also something that can bring about more stress than necessary for those who are following this practice.

The main idea is this: consuming proteins, fats, and fiber first in a meal and then moving onto carbohydrates can aid in glucose elevation. This is especially important for those who are looking to manage their type 2 diabetes, have hypoglycemia, or hypotension.

It is true, those who do suffer from, for example, type 2 diabetes, should be more careful when it comes to their nutrient intake, as elevated blood sugar levels can severely impact ones circulatory, immune, and nervous systems. As glucose is a main source of energy for cells that make up both muscles and other tissues, it does play a key role in the body and it is needed. When one has type 2 diabetes, the process of making then storing glucose does not work well, leading to a sugar buildup in the bloodstream, over-releasing insulin to the point that the body cannot produce enough insulin to meet the needs of the body. All of this to say, insulin and glucose work hand in hand in regulating glucose in the bloodstream, so when this process becomes impaired in any way, that leads to type 2 diabetes, and can result in heart and blood vessel disease, nerve damage, kidney disease, eye damage, poor immune health, sleep apnea, among other things.

Now back to the article. Foods that are high in fiber [i.e. salads], proteins and fats slow gastric emptying, meaning that they slow the delivery of glucose and other nutrients for absorption. If you consume these foods prior to any carbohydrate form, this aids in preventing a blood sugar spike, leading to a more favorable result, working to avoid lethargy and overeating. The studies that were done were quite small, so it doesn’t lead to much evidence that this should be a “fad” here to stay for everyone.

My thoughts: it is true that those with diabetes, for example, have a lot to think about when they are eating to make sure that they are eating appropriately and taking care of themselves to aid in managing their symptoms. If eating in a slower, more mindful manner, consuming foods in proper form as well as in a better way for managing said symptoms, works for them with their blood glucose, I believe that can be beneficial for long-term care. For the rest of us, this is not something that I recommend doing. I am a truly believer of practicing mindful eating [something that I work on with clients!], that consists of slowing down while you eat, enjoying what you’re eating, recognizing when you’re full, eating foods that make you happy both physically and emotionally. This world has had enough diets that have been passed down from generation to generation, I do not think we need to add in the stress of food sequencing to this list, but rather just to enjoy what you eat!

Before it was called intuitive eating, it was just called eating.

As someone who works with many who have/had disordered eating patterns, getting them to just listen to themselves, follow their hunger cues, eat mindfully, eat foods that are nutritious as well as satisfying, remove restrictions, are some of my main goals. If we are to add in the “rule” of what order to eat foods in, it may become so overwhelming to people that they just cut out foods altogether because it is too stressful. When it comes down to it, trust yourself, take your time to enjoy your food, pay attention to what your body is saying, and overall, relax! Food is meant to be there for nourishment and satisfaction, not to control every piece of our lives leading to even more discomfort or overwhelm!

Sources: Nutrients Journal

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