Dietitian shares verdict on 'meal sequencing' diet trend

Diets come and go, but is meal sequencing actually beneficial for your health?

According to a dietitian, it's a bit of a complex topic.

For those of you who don’t know what it is, the act of meal sequencing is a particular way to order your food groups in a bid of preventing blood sugar spikes, supposedly improving weight loss and other things like helping you to feel fuller for longer.

Generally, it’s suggested to begin your meals with eating vegetables before your starches or proteins, which could help those with type 2 diabetes with controlling their sugars as the starch are less likely to spike their bloods if it’s paired with protein-rich foods.

The diet focuses on vegetables before starches (istetiana/Getty Stock)

Registered dietitian Jamie Nadeau revealed to USA Today that it’s not well researched to know if it works.

"Generally there isn’t enough research to support this being a solid strategy," Nadeau shared. "As with most things, there are no quick fixes to achieving a healthy diet and lifestyle."

Instead of blindly following the meal plan, Nadeau recommends trying things that have been proven to work.

"The strongest research shows that you can improve your health by eating a balanced diet with fruits, veggies, whole grains, lean proteins and healthy fats, along with staying active and engaging in healthy lifestyle choices," she added. "I recommend focusing on overall balanced meals with adequate protein and fiber, practicing eating mindfully and honing in on hunger and fullness."

Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences’ nutritional sciences department, also chimed in with her thoughts as she spoke to Verywell about the possible benefits of the trend.

“Research does not support meal sequencing as superior to current guidance for managing diabetes and other health conditions,” Laing said.

According to research, it might help control type 2 diabetes (Allen Chen/Getty Stock)

However, people without diabetes might end up feeling fuller, quicker, Laing said. “While meal sequencing has the potential to benefit health, it is not a guaranteed strategy."

According to a 2020 study on meal sequencing in the National Library of Medicine, while ‘many studies have found that preloading nutrients such as protein, fat, and fiber before carbohydrate can ameliorate postprandial glucose elevation’, the research is ongoing.

However, it states that meal sequencing is beneficial to those with type 2 diabetes, more so than other diet plans analysed.

It revealed: “Currently available reports strongly support that meal sequence dietary therapy is beneficial in controlling postprandial glucose excursion and bodyweight to better prevent and manage diabetes and obesity.”