“Many food approaches tend to be restrictive, but the sequencing of nutrients is really more focused on the way of eating rather than what you should not eat,” explains Alpana Shukla, MD, director of clinical research at the full weight control center of Weill Cornell Medicine in New York, which has conducted studies on the subject.
Nutrient sequencing calls for eating slow digestion foods that are higher in fibers, proteins and fats before consuming rapid digestion foods that are higher in refined carbohydrates. As a rule, this first means vegetables, followed by proteins, then fat and carbohydrates last.
It is believed that eating food in this order increases blood sugar more gradually, which makes it useful for the overall management of blood sugar.
Following this sequence can also help lose weight and weight management. A review revealed that the start of the meal with vegetables caused the intestine to release the peptide-1 of the glucagon type (also known as GLP-1), a hormone favorable to satiety which is imitated by popular weight loss drugs.
The increase in GLP-1 slows down the digestive process of your stomach, which removes your appetite and makes you like you will eat less overall.
An earlier study revealed that people with prediabetes who practiced nutrient sequencing have lost weight and reduced their body mass index (BMI, a common measure of body fat and size), while those who have received conventional nutritional directives have seen no change.
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