The Case for Eating Savoury First: The Blood Sugar Balance
Modern nutritional science and a growing body of research overwhelmingly support the practice of consuming savoury, nutrient-dense foods before simple carbohydrates or sugars. The primary reason for this approach is blood glucose management. When you eat a meal, your blood sugar levels naturally rise. The speed and intensity of this rise, known as a glucose spike, are highly influenced by the macronutrient composition of the food you eat first.
How Savoury Food Stabilises Glucose
Starting a meal with foods rich in fibre, protein, and healthy fats—which are typically savoury—creates a protective barrier in your digestive system. Studies have shown that when vegetables and protein are consumed before carbohydrates, the resulting glucose and insulin responses are significantly lower. This happens for several key reasons:
- Fibre: Fibre from vegetables coats the upper intestine, acting as a physical mesh that slows the absorption of glucose from subsequent carbohydrates.
- Protein and Fat: These macronutrients further slow the rate at which food empties from the stomach, preventing a rapid flood of glucose into the bloodstream.
- Hormonal Response: This slower digestion leads to a more gradual rise in blood sugar, which in turn prevents the body from overproducing insulin and causing a subsequent energy crash and intense cravings.
For many, especially those looking to manage weight or prevent diabetes, this is a game-changer. Starting the day with a savoury breakfast, for instance, has been linked to better energy stability and reduced hunger pangs throughout the day, compared to a sugar-laden start.
Psychological and Cravings Benefits
Beyond the physiological effects, starting with a savory dish can have a profound impact on your psychology. When your blood sugar remains stable, you avoid the rollercoaster of highs and crashes that often fuel intense cravings for more sugar. This sustained energy and reduced hunger can lead to more mindful eating and better portion control over the entire meal and throughout the day. By prioritising protein and fibre, you feel more satisfied and for longer, naturally reducing the temptation to overindulge in high-sugar treats.
The Counterarguments and The Psychology of Sweet
Despite the strong scientific evidence supporting the 'savoury-first' approach for blood sugar control, there are alternative perspectives rooted in psychology and tradition.
The 'Dessert Stomach' Phenomenon
Some research has explored the psychological effects of eating dessert first. The concept of 'sensory-specific satiety' suggests that we become satiated with the specific flavours and textures we are eating, leaving us with an appetite for different tastes, such as sweet. A study published in the Journal of Experimental Psychology found that people who ate dessert first sometimes made healthier choices for their main course and consumed fewer overall calories. The psychological indulgence at the start of the meal may lead to more moderate, restrained eating afterward. However, this relies on a high degree of self-control, and the physiological consequences of a glucose spike may still be significant.
The Ayurvedic Tradition
Ancient Ayurvedic practices offer another viewpoint, recommending that the sweet taste be consumed at the beginning of a meal. This is based on the belief that sweet foods are heavier and slower to digest, and eating them first allows the body's digestive fire (agni) to handle them at its peak strength. According to this tradition, eating sweets at the end of a meal can cause fermentation and indigestion. Modern nutritionists, however, often counter this by pointing to the detrimental effect of sugar on an empty stomach for blood sugar stability.
Sweet vs. Savoury First: A Comparison Table
| Feature | Eating Savoury First | Eating Sweet First |
|---|---|---|
| Blood Sugar Response | Promotes slower, more stable glucose release, reducing spikes and crashes. | Causes a rapid blood sugar spike, followed by a potential crash and rebound cravings. |
| Satiety and Cravings | Leads to sustained feelings of fullness (satiety) due to protein and fibre, reducing later food cravings. | The high sugar can dull appetite temporarily, but the subsequent crash often triggers intense sugar cravings. |
| Energy Levels | Provides more consistent, long-lasting energy by avoiding glucose spikes and crashes. | Offers a quick burst of energy, but is followed by a crash, leading to fatigue and brain fog. |
| Digestive Impact | Prepares the stomach for more complex digestion by creating a fibre and protein base. | Can cause fermentation and heaviness, especially if eaten after a heavy meal, according to Ayurvedic principles. |
| Psychological Effect | Fosters a more mindful approach and can curb overeating by promoting feelings of fullness. | Can satisfy a craving upfront, potentially leading to healthier main course choices, but results vary. |
The Verdict: A Balanced Approach
While there are arguments for starting with a sweet element, the overwhelming evidence points towards eating savoury food first for better metabolic health and sustained energy. For most people, consuming fibre, protein, and fat before carbohydrates is the most effective strategy for managing blood sugar, controlling cravings, and maintaining energy levels throughout the day.
This doesn't mean you must completely demonize sweets. The key lies in strategic timing. A small sweet treat enjoyed after a balanced meal, when your stomach already contains fibre and protein, will have a much smaller impact on your blood sugar compared to having it on an empty stomach. Moderation and mindful eating, regardless of the order, are always paramount. The order in which you eat provides an additional tool for those seeking to optimise their health. As UCLA Health points out, focusing on meal sequencing can be a simple way to improve your body's post-meal state.
Conclusion: Your Health on a Plate
Ultimately, the 'best' way to eat is the one that best suits your health goals and lifestyle. However, if controlling blood sugar, managing cravings, and maintaining consistent energy are priorities, the science-backed approach of eating savoury first is the clear winner. By prioritising fibre, protein, and healthy fats, you can build a more stable foundation for your body's metabolism and avoid the highs and lows of a sugar-heavy start. Listen to your body, experiment with the meal sequence, and discover what helps you feel your best. For most, that will mean starting with the vegetables and protein, and saving the carbohydrates and sweeter items for later. It's a simple change with potentially significant health benefits.
A note on mindful eating
Remember, whether you choose to start with a sweet or savoury item, mindful eating is a key part of the process. Pay attention to your body's signals of hunger and fullness, and truly savour every bite. This will prevent overeating and help you connect more deeply with your food choices, enhancing your overall wellness journey.
A Balanced Plate Is Key
Beyond just the eating order, the overall composition of your plate is critical. A meal rich in diverse, whole foods will provide more sustained nourishment, regardless of sequence. Focus on filling your plate with half non-starchy vegetables, a quarter lean protein, and a quarter healthy fats and complex carbs.
Example Meal Sequencing
To put this into practice, consider a meal of chicken, rice, and vegetables. The recommended sequence would be: green beans first, followed by the chicken, and finally the rice. As biochemist Jessie Inchauspé notes, this can reduce glucose spikes by up to 75%.
The Takeaway
While the temptation to start with something sweet is strong, especially for breakfast, opting for a savoury beginning offers a scientifically sound path to better blood sugar control, sustained energy, and healthier eating habits throughout the day.
For further reading on the science of eating order and blood sugar, consider exploring information from reliable sources like UCLA Health: https://www.uclahealth.org/news/article/does-order-which-you-eat-food-matter
