Blood sugar management is influenced not only by food choices but also by the sequence in which foods are eaten. A nutritionist has highlighted how consuming carbohydrates on an empty stomach can lead to rapid glucose absorption, sharp blood sugar spikes, and increased insulin resistance over time. These repeated spikes may raise the risk of developing diabetes. However, a simple habit—eating fibre-rich foods before carbohydrates—can slow glucose absorption and support healthier blood sugar levels.
Deepsikha Jain, a nutritionist with a Master’s degree in Global Public Health Nutrition from the UK and a certified national diabetes educator, recently explained this concept through a simple yet powerful visual demonstration shared on social media. Her explanation focuses on how fibre acts as a natural barrier in the digestive system, reducing the speed at which sugar enters the bloodstream.
In her demonstration, she uses two glasses of water to represent blood, two sieves to represent the stomach, and red-colored liquid to represent glucose released after consuming carbohydrates. One sieve is left empty, symbolising a stomach without fibre, while the other contains a green substance representing fibre. When glucose passes through the empty sieve, it flows directly into the water, showing how carbs eaten on an empty stomach quickly spike blood sugar levels.
In contrast, when glucose passes through the fibre-filled sieve, much of it is held back, entering the water slowly. This visual explains how fibre binds with carbohydrates and slows digestion, preventing sudden blood sugar spikes. According to the nutritionist, this slower absorption helps improve insulin sensitivity and reduces strain on the body’s glucose-regulating mechanisms.
The demonstration reinforces a key dietary principle supported by nutrition science: starting meals with fibre-rich foods such as vegetables salads whole grains or legumes can help stabilise blood sugar responses. This habit is especially beneficial for people at risk of diabetes or those managing blood sugar-related conditions.
By adjusting meal order and prioritising fibre intake before carbohydrates, individuals can support better metabolic health and reduce the long-term risk of diabetes through a simple sustainable change in eating behaviour.