What is meal sequencing? The diet that helped Samantha Ruth Prabhu control her blood sugar spikes
Meal sequencing is a promising diet trend that roots itself in reshaping the way people approach their meals. Instead of the previously popular methods, which involved cutting calories or eliminating certain food groups, this technique entails maintaining a specific order in which the food on one’s plate is consumed - non-starchy vegetables first (for fibre), followed by proteins and healthy fats, and finally finishing with carbohydrates, focusing on controlling glucose levels in the blood, reducing cravings, and improving satiety.
A growing number of health professionals and nutrition enthusiasts encourage following this diet, supporting their claims through scientific studies and research.
Their explanation elucidates that consuming fibre-rich vegetables with a low glycaemic index (GI) at the beginning of the meal helps slow down the process of gastric emptying, thereby reducing the rate at which glucose enters the bloodstream.
Following this with proteins and fats promotes the stimulation of glucagon-like peptide-1 (GLP-1) release from the gut, an incretin hormone that decreases blood sugar levels by enhancing insulin secretion and regulating appetite.
Ending the meal with carbohydrates, which are digested faster than other food groups, can blunt their metabolic impact by slowing down the digestion process and preventing blood sugar spikes.
Indian actress Samantha Rose Prabhu recently endorsed adopting meal sequencing, revealing that this approach has helped her stabilise her blood sugar levels.
In a disclosure widely covered by the media, nutrition experts also affirmed the technique to be scientifically sound. However, experts like Jamie Nadeau, have also warned against the exaggeration of the effects of meal sequencing saying, “Generally there isn’t enough research to support this being a solid strategy”, implying that while there may be certain positive effects in diabetic patients or people suffering from PCOS/PCOD, this system does not replace a holistic diet and a healthy lifestyle, and is certainly not the 'quick fix' or 'nature’s Ozempic' it is often marketed as.
As a practical and non-invasive approach, meal sequencing certainly presents a promising method to maintain a healthier diet, but experts continue to highlight the importance of maintaining the foundation in wholesome eating, consistently including nutritious produce, whole grains, lean proteins, healthy fats, and sustaining a balance between being too strict with one’s diet and too nonchalant.
Health