The Power of Eating Order: How to Balance Blood Sugar Naturally

Balancing blood sugar isn’t just about what you eat—it’s about the order in which you eat it. At Find Your Why – Functional Medicine, we emphasize simple, sustainable changes that help you achieve optimal health. One of the most transformative yet easy changes you can make is adjusting your eating order to help balance blood sugar naturally. Let’s explore how this works, why it matters, and how you can start experiencing the benefits today.

Why Eating Order Matters

When we eat, our blood sugar levels rise. However, certain foods—like carbohydrates—cause a more significant spike than others.

Protein and fiber, on the other hand, create a slower, more controlled increase. By eating fiber and protein first, followed by carbs, you can help stabilize your blood sugar levels. This small shift can support weight management, reduce sugar cravings, and even improve your energy levels throughout the day.

Eating in this order provides several benefits:

1. Improved Blood Sugar Control: Starting with fiber and protein slows down digestion, reducing the speed and height of blood sugar spikes.

2. Reduced Insulin Resistance: Lower, steadier blood sugar levels lead to more stable insulin production, which can benefit those with insulin resistance.

3. Better Energy and Focus: Stable blood sugar means fewer “crashes” in energy and mood.

4. Reduced Hunger and Cravings: Balancing blood sugar can help prevent mid-day cravings for sugary snacks, helping you feel more satisfied for longer.

   
   

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How to Use the Eating Order Approach

Start with fiber, then add protein, and finish with carbs. Here’s an easy way to apply this principle in common meal situations:

• Breakfast: Begin with a handful of nuts (fiber and protein), followed by a protein like eggs or a smoothie with protein powder, and then enjoy a slice of whole-grain toast or a serving of fruit.

  
  
  

  

  
  
  

• Lunch: Start with a leafy green salad or a few sliced veggies with hummus (fiber), then

  add a portion of chicken, tofu, or another protein source. Finish with a small serving of whole grains like brown rice or sweet potato.

• Dinner: Begin with a fiber-rich vegetable side dish, like roasted Brussels sprouts or a side salad. Follow this with your main protein, such as salmon, chicken, or beans, and then complete the meal with your carbohydrate, like quinoa or a small serving of pasta.

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Practical Tips to Make it Work

Here are a few tips to help you seamlessly integrate the eating order concept into your daily routine:

1. Prep Fiber-Rich Starters: Have easy options like sliced cucumbers, celery, or a small side salad ready to go.

2. Pair with Protein on the Go: For a quick lunch or snack, try celery with nut butter or Greek yogurt with chia seeds (avoid yogurt if it’s not your preference).

3. Mindful Carbohydrate Portions: It’s okay to enjoy carbs—just keep the portion moderate and pair it with fiber and protein.