#Meal_sequence

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.

A growing global line of research suggests a simple dietary strategy could yield big health benefits: meal sequencing. Eating foods in a specific order—starting with protein and fiber-rich vegetables, then carbohydrates—can influence blood sugar, appetite, and long-term health. This approach resonates with Thai audiences seeking practical ways to prevent diabetes and manage weight without drastic dietary changes.

Historically, Thai health guidance has emphasized balanced diets to reduce heart disease, obesity, and diabetes. Now, researchers and clinicians argue that meal sequencing could enhance those benefits by dampening post-meal blood sugar spikes and increasing satiety. As one expert notes, the science behind this approach is solid, not a passing trend. The basic idea is to begin meals with protein, healthy fats, and fiber-rich vegetables—such as non-starchy greens—before moving to rice, noodles, and refined carbs. This pattern can offer distinct metabolic advantages.