Eat vegetables before carbohydrates
The same meal, only in a different order. Costs nothing and changes nothing about the shopping.
Order of magnitude
Eat the vegetable and protein part first, the side of rice, potatoes, pasta or bread last.
The acute evidence on meal sequence is small and not independently replicated (G-D9). No PMID was opened in this batch. The percentages stay placeholders.
Effects in detail
Each row is a directed edge from our database, with range, latency, evidence grade and the condition under which it applies at all.
| Marker | Effect | Latency | Mode of action | Outcome | Evidence | Condition | Sources |
|---|
What this measure costs
Counteracting effects of the same measure.
No counteracting effect is on file for this measure. That does not mean there is none, only that we found no defensible edge.
Moves without implying progress
Informational or no established effect: the marker moves or was checked, and that is not progress.
| Marker | Effect | Latency | Mode of action | Outcome | Evidence | Condition | Sources |
|---|---|---|---|---|---|---|---|
| HbA1c | checked, nothing happens. No established effect The only chronic trial of meal sequencing, 45 people over 16 weeks, found an HbA1c change of -0.1 in the food-order group and -0.03 in the control group, with no significant between-group difference and unchanged glucose tolerance. acts_on postprandial with a chronic no-effect row. | not specified | postprandial | unclear | Evidence grade C | applies regardless of the starting value | |
| HOMA-IR | checked, nothing happens. No established effect The acute crossover study cut the incremental glucose peak by more than 40 % and the glucose area under the curve by 38.8 % when vegetables and protein came before carbohydrate. acts_on is postprandial: the demonstrated effect is on a curve this database does not track, and the fasting marker it might have moved did not move. | not specified | postprandial | unclear | Evidence grade C | applies regardless of the starting value |
Sources
Full details of every study the rows above rely on.
Effect of food order on ghrelin suppression and glycemic excursion in prediabetes
Shukla et al. · Diabetes, Obesity and Metabolism · 2019 · Randomised trial
Pilot randomized controlled trial of carbohydrate-last food order in individuals with overweight or obesity and prediabetes
Shukla et al. · Nutrients · 2023 · Randomised trial