What if the order you eat your food could help smooth out your energy and tame cravings?

It sounds simple, but a growing number of scientists are finding that starting your meal with vegetables may help steady your blood sugar after eating. And it doesn’t even matter how fast you eat them.

A 2023 study published in the journal Nutrients looked at a simple idea: Does eating vegetables before carbohydrates affect blood sugar and insulin? Researchers found that healthy women who ate vegetables first had much lower spikes in blood sugar and insulin after their meal, even if they ate quickly. The study concluded that just by starting with vegetables, you can significantly reduce your post-meal blood sugar levels, no matter how fast you eat.

Why Starting with Vegetables Works

Fiber from vegetables works like a traffic cop for your digestion. Eating veggies first slows down how quickly sugar from the rest of your meal gets into your blood. This helps prevent those sugar spikes and crashes that can make you feel tired or crave sweets later.

This “secret sequence” also taps into how hormones behave after a meal. Fiber (and protein) help trigger gut hormones that promote fullness and help insulin work more efficiently. Together, they create a smoother metabolic ride.

From Salad to Stability

Here’s how to put the science into practice, one meal at a time. Start with plants. Enjoy a crisp salad, a cup of veggie soup, or a small plate of steamed vegetables before your main dish.

Add your protein. Grilled fish, beans, tofu, or chicken are great follow-ups.

Save the starch for last. Rice, pasta, bread, or potatoes come third.  They’re not forbidden, just sequenced.

When you “let vegetables lead,” you’re not just filling up on fiber, you’re setting the tone for how your body handles the rest of the meal.

A Simpler Way to Eat Smarter

We're learning that nutrition isn't just about what you eat, but how you eat it. And get this: starting your meals with produce isn't some health gimmick. It's actually an evidence-based hack that helps your metabolism work its best. Seriously, try it for a week! Let your veggies lead the way and see if your energy feels steadier.

Published December 1, 2025