Research
Hormonal
Consuming protein and/or fiber before carbohydrates (meal sequencing) enhances GLP-1 secretion, delays gastric emptying, and improves postprandial glucose and lipid metabolism compared to consuming carbohydrates first.
To get more out of your meals, try eating your protein and vegetables before your carbohydrates (like rice, pasta, or bread). This simple change in order triggers your gut to release more satiety hormones (GLP-1) and slows down digestion, leading to better blood sugar control and less fat storage potential.
GoodSupportsHIGH confidence
First randomized clinical trials support the notion that consuming protein and/or fiber before carbohydrates significantly enhances GLP1 secretion, delays gastric emptying, and curbs appetite, while improving post-prandial glucose and lipid metabolism [77,78].
Why this rating
Cited as 'first randomized clinical trials', indicating high-quality human evidence, though the paper is a review.
Source
Neuroendocrine gut–brain signaling in obesity
Tim Gruber et al. · Trends in Endocrinology and Metabolism · 2024
DOI 10.1016/j.tem.2024.05.002
narrative_reviewCited 28×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
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- High-fat diets, specifically saturated lipids like palmitic acid, disturb gastrointestinal feedback and promote overconsumption independently of food palatability.Good
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