Dr Rachel · Food order & diabetes

Does eating fat before carbs reduce blood sugar spikes?

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It can change the response—but start with vegetables and protein, rather than adding extra fat. Food sequencing may help lower the rise after a meal, especially in type 2 diabetes. Here’s what to try, and what the evidence can’t promise.

Three plates in meal order: vegetables, chicken with egg and avocado, then toast
Same foods. A different order.Vegetables → protein → carbs
QUESTION 01

What is food sequencing—and what order can I try?

It means changing the order you eat foods already in your meal. A practical option is vegetables first, then protein and fats, then the starchy carbohydrate.

Broccoli, leafy salad, cucumber and tomatoes on a white plate.
01 · START HERE

Vegetables first

Try a side salad, broccoli or leafy greens.

Chargrilled chicken, boiled egg and avocado on a cream plate.
02 · THEN

Protein & fats

Eggs, chicken, fish or tofu, with avocado or nuts if they are part of your meal.

One lightly toasted slice of SRSLY sliced bread on a cream plate.
03 · FOLLOW WITH

Your carbs

Bread, rice, pasta or potatoes in a portion that suits you.

Foods overlap: vegetables contain some carbohydrate, and nuts bring protein, fat and fibre. This is a flexible meal pattern, not a rule about eating nutrients separately. [1]

Photos illustrate food choices, not prescribed portions or meals tested in these studies. Choose the foods and amounts that suit your individual plan.

QUESTION 02

Why might eating vegetables and protein first help?

Food order can influence digestion and the hormones involved in handling glucose. The response depends on the person, foods and portion.

Avocado, walnuts and almonds.
FAT

May slow stomach emptying

Fat may delay glucose reaching the bloodstream. It does not remove carbs or prevent every rise. [4] [6]

Chicken, egg and avocado.
PROTEIN

Sends hormone signals

Protein can stimulate insulin and gut hormones involved in handling glucose. Everyday mixed meals can respond differently. [5]

Oats, lentils, seeds, broccoli and peas.
FIBRE

Can slow absorption

Some fibres slow carbohydrate absorption. The type of fibre and the structure of the food matter. [9]

Change the order, not the amount of added fat. You do not need an extra spoonful of oil or butter. Adding fat adds energy and can cause a later glucose rise. [6]

QUESTION 03

How strong is the evidence?

Promising for the rise after a meal; less certain for lasting glucose control. A small early peak and a meaningful long-term health improvement are different outcomes.

16 people
2017 · CONTROLLED MEAL STUDY

A lower rise after eating

Protein and vegetables before carbs lowered the three-hour glucose response in people with type 2 diabetes. [1]

A small study, not proof of lasting benefit.
12345678910111213141516
16 weeks
2023 · PREDIABETES PILOT

Longer-term results were mixed

In 45 adults, changes in HbA1c, weight and glucose tolerance were similar between groups. [3]

Food-order advice was feasible; larger trials are needed.
0.16percentage points lower HbA1c
2026 · REVIEW OF 17 STUDIES

A small average HbA1c effect

The review included 389 people and found lower post-meal glucose, alongside this small HbA1c difference. [4]

Long-term health benefits remain uncertain.
Why do research headlines differ?

An earlier review of eight trials found little or no clear HbA1c improvement, with low or very low certainty. Studies use different meals, timings, people and outcomes; an early reading can also miss a later rise. [2]

No study here establishes that food sequencing reverses insulin resistance, prevents complications or replaces diabetes treatment.

QUESTION 04

Is this the advice shared by Glucose Goddess?

Yes—her published advice includes eating foods in a particular order. Use the research and your own care plan to put that advice in context.

A colourful plate of broccoli, salad leaves, cucumber and tomatoes.
Vegetables first is the shared idea. Your whole meal and care plan still matter.
THE IDEA

Vegetables or protein before carbs

Her science page links research on this food-order approach. [8]

KEEP THE CONTEXT

Follow evidence, not every “hack”

You do not need a supplement, rigid ritual or perfectly flat glucose line to eat well.

These studies do not validate every glucose claim or imply that Glucose Goddess endorses SRSLY. See the research limits above →

QUESTION 05

What if my meal is a sandwich, wrap or avocado toast?

You can enjoy it together. If it suits you, have a vegetable side first. There’s no need to dismantle your sandwich.

A simple option

Have a small salad first, then enjoy your sandwich or toast together. Count the carbs in the whole meal.

See our toast, avocado and egg example →
Japanese egg sandwich on SRSLY sliced bread
Japanese Egg Sando →Add a vegetable side if you enjoy one.
Bonfire beans and melted cheese on SRSLY toast
Bonfire Beans on Toast →A mixed meal with fibre and protein.

Meal inspiration, not recipes tested in food-sequencing trials. Check each recipe’s portions and nutrition information.

QUESTION 06

What else can support diabetes management?

Keep the foundations in view. Food order is an optional extra alongside movement, balanced nutrition and appropriate treatment.

Two adults walking on a level path in a park.
MOVE AFTER MEALS

Try a short walk

If safe and comfortable, try ten minutes. A small type 2 diabetes trial found benefits from walks after each main meal. [7]

A woman doing a seated resistance-band exercise.
MAINTAIN MUSCLE

Build strength gradually

Include muscle-strengthening activity that suits your ability. Choose an achievable routine with your healthcare team if needed.

Oats, lentils, seeds and green vegetables.
EAT FOR THE WHOLE PICTURE

Include fibre and protein

Balanced meals and portions still matter. Sleep, appropriate weight management and your diabetes treatment belong in the wider picture.

What did the walking study compare?

Forty-one adults with type 2 diabetes were advised to walk for ten minutes after each main meal, or for 30 minutes once daily. The study supports the timing of walks; it does not guarantee the same effect for everyone. [7]

QUESTION 07

Who should take extra care?

Speak to your diabetes team if you use insulin or medicines that can cause hypos. Changing when you eat carbohydrate can affect how food and medication line up.

MEDICINE TIMING

Keep food and insulin aligned

Do not delay carbs after mealtime insulin or change doses using this article. Ask your diabetes team first. [10]

LATER GLUCOSE RISES

High-fat meals need context

Fat and protein can cause a later, longer glucose rise, especially in type 1 diabetes. [6]

INDIVIDUAL ADVICE

Your care plan comes first

Food sequencing does not treat a hypo. Follow your agreed treatment, and seek advice for delayed stomach emptying or other digestion conditions.

QUESTION 08

What is Dr Rachel’s take-home message?

Try vegetables and protein before carbohydrate when it fits your meal. Treat it as a small, flexible experiment—not a promise of better control.

Vegetables, protein foods and toast arranged on three plates.
SMALL, FLEXIBLE CHANGES

One meal. Three reminders.

  1. 01Try vegetables and protein first. When it fits the meal and your care plan.
  2. 02Keep portions and movement in view. Food order is one optional tool.
  3. 03Keep your diabetes treatment. A smaller spike is not proof of reversed insulin resistance.
Read the Sugar vs Carbs guide →

Sources and further reading

Research details and limits are included so you can see what each source supports. Named organisations do not endorse this article or SRSLY.

View all 10 sources
  1. Shukla et al. (2017), Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. Randomised crossover study; 16 participants; same meal in three orders; followed for three hours.
  2. Okami et al. (2022), Efficacy of a meal sequence in patients with type 2 diabetes: a systematic review and meta-analysis. Eight trials, 230 participants; low/very low certainty; no clear added HbA1c benefit beyond standard advice.
  3. Shukla et al. (2023), A randomized controlled pilot study of the food order behavioral intervention in prediabetes. 45 adults randomised over 16 weeks; between-group changes in HbA1c, weight and glucose tolerance were similar.
  4. Saldarriaga-Callejas et al. (2026), Nutrient intake order on metabolic outcomes in type 2 diabetes: a systematic review and meta-analysis. 17 studies, 389 participants; lower post-meal glucose and a small pooled HbA1c difference; long-term benefits remain uncertain.
  5. Tricò et al. (2019), The insulinotropic effect of a high-protein nutrient preload is mediated by the increase of plasma amino acids in type 2 diabetes. Mechanism study in 16 people; protein preload, insulin secretion and GLP-1; not a test of an everyday SRSLY meal.
  6. Cambridge University Hospitals: Managing high fat and high protein meals. Clinical guidance about delayed glucose rises, especially with type 1 diabetes.
  7. Reynolds et al. (2016), Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes than advice that does not specify timing. Randomised crossover study in 41 adults; ten minutes after each main meal compared with one 30-minute daily walk.
  8. Glucose Goddess: Science. Source for her food-order advice and cited studies; a communication reference, not independent proof or endorsement.
  9. NHS: How to get more fibre into your diet. Fibre, digestion and the UK adult recommendation.
  10. Diabetes UK: Low-carb diet and meal plan. Individual support and medication safety when changing carbohydrate intake.
Based on an article supplied by Dr Rachel · Edited and expanded for SRSLY