Does Eating Veggies Before Carbs Improve Health? New Research Explains

Studies suggest that the order in which you eat your food during a meal may affect your health and metabolism just as much as the type of food itself. Nutrition experts say that starting a meal with fiber-rich vegetables, proteins, or healthy fats — and saving carbohydrates for the end — can help stabilize blood sugar levels and promote a longer-lasting feeling of fullness.

Why Food Order Matters

Experts emphasize that this approach doesn’t require giving up your favorite foods, only adjusting the order in which you eat them. “We’re not asking people to fast or skip meals, just to change the sequence of what they eat,” says Professor Domenico Tricò of the University of Pisa, in an interview with The Washington Post.

Research has found that starting a meal with vegetables may increase the secretion of GLP-1, a hormone that plays a major role in satiety — similar to the effect of weight-loss and diabetes drugs like Ozempic.

Evidence from Studies

A Japanese study on patients with type 2 diabetes revealed that those who ate vegetables before carbohydrates had better blood sugar control compared to those who didn’t. “It was surprising to see how a simple change in the order of eating impacted GLP-1 secretion,” noted Professor Daisuke Yabe from Gifu University.

Practical Tips for Everyday Meals

Nutrition experts highlight that there’s no need to eliminate certain foods, but a mindful combination of nutrients can boost overall health. For example, one study showed that eating about 20 grams of almonds before a meal for 16 weeks significantly reduced belly fat, which is considered particularly harmful. Similarly, adding olive oil to a salad before a carb-heavy meal can help moderate the blood sugar spike.

The Role of Carbohydrate Pairing

Researchers recommend avoiding simple carbs on their own. Pairing carbs with protein, fat, or fiber slows down their absorption, helping to prevent sudden blood sugar spikes. “The goal is to find simple ways to improve meal composition without sacrificing enjoyment,” says Mario Kratz, former clinical researcher at the Fred Hutchinson Cancer Research Center.

Reordering the foods on your plate by starting with vegetables and proteins and finishing with carbs, may be a small shift, but research suggests it can have a big impact on blood sugar control, appetite, and long-term health.