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Why Food Order Makes Such a Big Difference

salmon and vegetables

Follow this quick guide to help you reduce your body’s insulin needs and blood insulin levels.

  1. Start with protein as the basis of your meal. Add it to your plate or bowl first.
  2. Add as many non-starchy vegetables (think green beans, kale, brussels sprouts) as you like.
  3. Top those veggies with healthy fat – a tablespoon of olive oil and a sprinkle of parmesan or some butter.
  4. Lastly, you can add a small carb, unrefined/ unprocessed – maybe a little wild rice, quinoa, or a small tortilla. 

Voila! Dinner is served! 

Do you want to make an even bigger difference in your glucose and insulin levels? Eat the protein first. Research shows eating protein and vegetables before carbohydrates decreased people’s glucose levels after a meal by 37 percent, compared with eating in the reverse order. 


  • Protein provides satiety, which keeps you feeling full and satisfied longer. 
  • Veggies are full of fiber and nutrients to help fill you up. 
  • Healthy fats replace calories that you would otherwise receive from carbohydrates. 
  • Lowering your carbs lowers both your blood sugar and insulin.