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Is food sequencing worth a try? Here’s what the science says

Food sequencing, also known as 'carbohydrate-last eating,' is gaining attention from health experts as a strategy to manage blood sugar by focusing on the order in which foods are consumed at meals.
Proponents suggest starting meals with nonstarchy vegetables for fiber, or with Protein and healthy fats, which take longer to digest and delay carbohydrate absorption to blunt blood sugar spikes.
This dietary shift may help people with diabetes, prediabetes, or gestational diabetes manage blood sugar levels, while a steadier glucose rise can also reduce energy crashes and improve appetite control.
Nancy Oliveira, a registered dietitian and manager of the Nutrition and Wellness Service at Harvard-affiliated Brigham and Women's Hospital, states it is "definitely a hack, but it's worth trying, and it could be a helpful tool to add to existing strategies for managing blood sugar."
However, experts caution that consuming large portions of refined carbohydrates, such as white rice or pasta, may diminish the effectiveness of food sequencing despite its potential benefits.

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