Keeping blood sugar levels balanced is a growing health priority, and many people believe it requires strict food restrictions or eliminating favourite meals. However, a leading endocrinologist suggests there’s an easier approach that doesn’t involve changing what you eat at all—only how you eat it.
According to Dr Alessia Roehnelt, a New Jersey–based endocrinologist, the sequence in which foods are eaten during a meal can significantly influence blood sugar response. She explains that starting meals with refined carbohydrates such as bread or rice can trigger rapid glucose spikes, leading to higher insulin release and energy crashes later.
Instead, Dr Roehnelt recommends beginning meals with vegetables and protein. This approach slows down digestion and gastric emptying, allowing glucose to enter the bloodstream more gradually. As a result, the body requires less insulin to manage blood sugar levels, supporting improved metabolic health.
Lower insulin spikes not only help stabilise blood sugar but may also support weight management, since insulin plays a role in fat storage. The key takeaway is that by simply adjusting food order—vegetables first, followed by protein, and carbohydrates last—you can improve blood sugar control while enjoying the same meals.
This insight highlights how small behavioural changes can make a meaningful difference to overall health, without restrictive dieting or eliminating favourite foods.