A simple adjustment to meal timing could significantly impact blood glucose levels, as consuming vegetables and protein before carbohydrates can reduce post-meal glucose surges by more than 33 per cent, a nutrition expert has revealed.
"It's not just what you eat, it's the order you eat it in," The Health Coaches Academy CEO Anne Garry explained, noting that the simple modification offers substantial benefits for energy levels, weight control and overall health outcomes.
Put simply, the approach to eating triggers hormonal responses that maintain stable blood glucose and regulate hunger.
Scientific evidence indicates that consuming protein ahead of carbohydrate-rich foods can match the effectiveness of certain diabetes treatments in managing blood sugar.
Stable blood glucose can help regulate hunger
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But Ms Garry challenged conventional snacking habits during "Snack-tember", arguing that properly constructed meals should eliminate between-meal hunger. "The truth is, you shouldn't need to snack if your main meals are balanced," she shared.
Persistent hunger signals typically indicate insufficient protein, fibre or beneficial fats during regular meals. While caffeinated drinks and sweet treats provide temporary energy boosts, the subsequent crash depletes energy reserves further.
"The right types of snack will give you calm, steady energy that supports focus and productivity. That comes back to blood sugar balance," Ms Garry pointed out.
She explained dietary fibre from vegetables or legumes decelerates digestion, making this method more sustainable than restrictive calorie monitoring.
The same food-ordering principle extends to snacking, where isolated carbohydrates should be avoided. Garry recommended several savoury alternatives for autumn snacking.
"Packed with both protein and fibre, they digest slowly and keep you feeling fuller for longer," she said of roasted chickpeas, edamame or frozen peas seasoned with smoked paprika, cumin or chilli flakes. These pulses maintain steady glucose levels due to their low glycemic load.
Additional options include vegetable sticks paired with beetroot-enhanced hummus, oatcakes combined with soft cheese and chives, and homemade popcorn flavoured with Marmite and nutritional yeast.
Garry also recommended rosemary-seasoned roasted pumpkin seeds, noting their magnesium and zinc content support energy and immune function.
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Pulses maintain steady glucose levels due to their low glycemic load
| GETTYFor those preferring sweeter options, Garry highlighted balanced alternatives that prevent glucose fluctuations.
"Fruit on its own can spike blood sugar, but pairing crisp apple or pear slices with nut butter adds healthy fats and protein to slow the release," she explained, noting cinnamon's additional blood sugar regulation benefits.
Greek yoghurt combined with blackberries and cacao nibs offers double the protein of regular yoghurt, while the berries provide fibre and antioxidants without excessive sugar.
Energy bites made from dates, oats, nuts and warming spices like nutmeg create sustained energy release. "The mix of fibre, protein and fat keeps energy steady, unlike a biscuit or chocolate bar," Garry concluded.