#Mealsequencing

Imagine if simply changing the order you eat your food could help control blood sugar, manage your weight, and even combat cravings. That’s the promise behind the latest buzz in nutritional science: meal sequencing, specifically, eating protein first, then fiber, before carbohydrates. A surge of recent international research, now gaining attention in Thai media and public health circles, suggests this simple trick might make a big difference for people trying to prevent diabetes and obesity, two major health concerns in Thailand.

A simple change in how we order our meals could influence blood sugar control, weight management, and cravings. The idea—eat protein first, then fiber, then carbohydrates—has gained attention in Thai health and media circles as researchers explore its potential to help prevent diabetes and obesity in Thailand.

The core concept is the order of eating, not the timing. A growing body of international studies suggests that starting meals with protein-rich foods (eggs, fish, tofu, or grilled chicken) and finishing with high-fiber options (brown rice, long beans, pumpkin) before starches can blunt post-meal glucose spikes. For Thai readers who enjoy rice-based dishes and tropical fruits, this approach could support lifelong wellness.