A growing body of global research is spotlighting an increasingly simple, yet potentially transformative, dietary strategy: meal sequencing—eating your foods in a specific order, starting with protein and fiber-rich vegetables and ending with carbohydrates. Recent studies reveal that not only what you eat, but the order in which you eat it, can have powerful effects on blood sugar, appetite, and long-term health, especially for Thai people seeking practical ways to prevent diabetes and manage weight.
For decades, health authorities have encouraged balanced diets to lower the risk of heart disease, obesity, and diabetes, staples in Thailand’s healthcare landscape. But, as highlighted in a recent article by Katie Drakeford for AOL and supported by scientific literature, experts now say that meal sequencing could further enhance those benefits by reducing post-meal blood sugar spikes and boosting satiety. “This approach isn’t just trendy — it’s grounded in real science,” confirmed Dr. Michelle Sands, a naturopathic doctor and CEO of Glow Natural Wellness, in an interview with Yahoo Life. According to these findings, starting meals with protein, healthy fats, and fiber-rich, non-starchy vegetables (like tam leung, morning glory, or green papaya) before moving on to rice, noodles, and other refined carbs, provides unique metabolic advantages.
The physiological explanation lies in how the body processes different macronutrients. Consuming protein and fiber first slows gastric emptying and primes insulin release, reducing the rapid surge in blood glucose that often occurs after eating carbohydrates. This is particularly relevant for Thailand, where white rice and sweetened beverages are everyday staples. A comprehensive 2025 research review in the journal Nutrients describes how this “preloading” effect regulates postprandial hyperglycemia and improves satiety, reducing overeating and cravings for sweets—a key culprit in the rising rates of diabetes among Thai adults and children (Nutrients review).
Several recent clinical studies bolster these claims. For example, Japanese researchers found notable improvements in blood sugar control when healthy adults followed meal sequencing with their typical set meals—a dietary pattern quite similar to the shared-dish style familiar to many Thai families (PubMed study). Another 2024 study in Frontiers in Nutrition reinforced these outcomes for women with gestational diabetes, a rising concern for maternal health in Thailand, showing that eating vegetables and protein before carbohydrates significantly slows carbohydrate absorption and reduces glucose spikes (Frontiers study). These findings suggest that meal sequencing could be a valuable, low-cost diabetes management tool across the country.
Additionally, ingesting protein first has been shown to increase GLP-1 secretion, the same appetite-suppressing hormone targeted by popular weight-loss drugs such as Ozempic. Dr. Sands notes: “This is a powerful strategy for weight management, especially in midlife, when appetite signals are often disrupted due to hormonal changes.” This resonates in the Thai context, where midlife obesity, particularly in women, has reached new highs over the past decade. For those seeking weight control solutions without pharmaceuticals, meal sequencing offers an accessible and culturally adaptable approach.
Aside from improved glycemic and appetite control, better meal sequencing may reduce long-term inflammation. Persistently high blood sugar levels caused by rapid carbohydrate absorption are tied to chronic inflammation—a factor underlying heart disease and immune dysfunction. Maintaining more stable blood sugar through careful food ordering could therefore contribute to better cardiovascular health, a critical issue as Thailand’s aging population faces rising rates of stroke and heart attack.
In practical terms, Thai readers can apply this science to daily meals with small adjustments that don’t require giving up beloved carbohydrates or switching to an unfamiliar diet. For breakfast, this could mean starting with a portion of kai jeow (Thai omelette) or grilled chicken, followed by fruit or salad, and ending with rice porridge. At lunch, begin with a papaya salad or mixed vegetables, then enjoy your main protein such as krapao moo (stir-fried pork with holy basil), ending with a small bowl of rice or noodles. For dinner, try a soup with fiber-rich greens first, then grilled fish or tofu, and finally a modest portion of jasmine rice or dessert if desired.
Thai food culture, rich in shared plating and multiple courses, uniquely supports the practice of meal sequencing. Unlike Western “single-plate” meals, a typical Thai meal usually features an array of dishes in the center. By consciously starting with vegetables and protein and delaying rice or noodles until later, families and individuals can easily incorporate sequencing without disrupting traditions or enjoyment.
Expert opinions further underline the benefits and practicality of this approach. Dr. Lisa Shah, chief medical officer at Twin Health, recommends meal sequencing as a “simple, low-effort and cost-effective strategy that may be especially valuable in real-world diabetes management.” She points out that changing the order of eating, rather than eliminating cultural favorites like sticky rice or kanom (desserts), can yield real improvements in glycemic control.
The roots of meal sequencing actually echo traditional wisdom. In many older Thai households, elders often advise “eat your greens first,” an adage now validated by modern science. Historical eating rituals, such as using a variety of small dishes and soups ahead of the main starchy course, may have unknowingly supported these metabolic benefits for generations.
Looking forward, ongoing studies in Asia and worldwide continue to explore meal sequencing’s role in combating metabolic syndrome—a set of conditions that dramatically increases risk for heart disease, stroke, and diabetes (DovePress study). In fast-changing societies like Thailand, where urbanization and Westernized diets drive up sugar and fat intake, meal sequencing could be a critical tool to bridge traditional eating patterns with contemporary health challenges.
For Thai readers, the next step is clear—try adopting meal sequencing in daily life. Start with a salad or non-starchy vegetable (som tam, sautéed greens), add a source of lean protein (grilled fish, tofu, egg), and finish with rice, noodles, or sweets. This sequence can be followed whether eating at home, at the office, or at a street vendor, and does not demand more money or exotic ingredients.
To sum up: Meal sequencing—eating protein and fiber before carbohydrates—is emerging as a practical, evidence-backed method for better blood sugar control, increased fullness, and possibly easier weight management. For Thailand, with strong food traditions and rising rates of metabolic disease, this small shift could yield big benefits. Begin implementing this strategy at your next meal—khob khun ka for taking a step toward better health!
Citations:
- AOL: First protein, then fiber. The science behind meal sequencing and how to do it. (2025)
- Nutrients: A Review of Recent Findings on Meal Sequence
- Frontiers in Nutrition: Food order affects blood glucose and insulin levels in women with gestational diabetes
- DovePress: Postprandial Glucose, Insulin Response to Meal Sequence
- Ohio State University Health: Eat veggies and protein first, carbs last through ‘meal sequencing’