The Surprising Psychology Behind Why Do Some People Eat Dessert Before Dinner?

October 19, 2025 •

5 min read

According to a study published in the Journal of Experimental Psychology: Applied, diners who chose an indulgent dessert first often selected healthier main courses and consumed fewer overall calories. This research suggests that the seemingly rebellious act of eating dessert before dinner is a conscious strategy for some, rather than just a whim.

Quick Summary

This article explores the diverse reasons people eat dessert before their main meal, including psychological principles like appetite control and aversion to deprivation, cultural traditions from Ayurveda, and practical nutritional considerations.

Key Points

Psychological Advantage: Eating an indulgent dessert first can satisfy a craving upfront, often leading people to choose healthier main courses and consume fewer total calories overall.
Reduces Deprivation: Satisfying a sweet tooth at the start of a meal can help reduce feelings of restriction, preventing the cycle of cravings and potential binge eating later.
Ayurvedic Tradition: Some historical and cultural traditions, like Ayurveda, advocate starting a meal with something sweet to aid digestion and balance tastes.
Mindful Eating Practice: By eating dessert first, individuals can focus on fully enjoying the treat without the mental baggage of a restrictive mindset, leading to greater satisfaction with a smaller portion.
Blood Sugar Control: Choosing a dessert with fat and protein can buffer the blood sugar spike that pure sugar would cause on an empty stomach, increasing satiety.
Counter-Cultural Norm: The tradition of eating dessert at the end is a relatively modern Western practice, not a universal or ancient rule.
Personal Satisfaction: Sometimes, people just prefer eating their favorite part of the meal first to maximize enjoyment, without attaching guilt or rules to the experience.

The Psychological and Behavioral Factors

For many, the motivation to eat dessert first isn't about ignoring nutritional wisdom but leveraging psychological principles to their advantage. It can be a powerful strategy for managing appetite and cravings.

The Licensing Effect Reversal

Psychological research has shown that the order in which we choose food can significantly impact our total calorie intake. The classic 'licensing effect' suggests that choosing a healthy item first gives us a license to overindulge later. However, researchers found the opposite can also occur: choosing an indulgent item first can make us feel like we have already treated ourselves, leading to healthier subsequent choices. In one cafeteria study, diners who chose a cheesecake first ended up eating 30% fewer calories than those who chose fruit first. This suggests that by getting the most desired item out of the way, the intensity of the craving subsides, allowing for more rational, calorie-conscious decisions for the rest of the meal.

Escaping the Deprivation Mindset

Rigid diet rules that forbid dessert can often backfire, leading to intense cravings and eventual binges. By eating dessert first in a moderate portion, some people aim to short-circuit this cycle. It reframes the food from a forbidden indulgence to just another part of the meal, reducing the mental stress and obsession over it. For those in eating disorder recovery, this can be a powerful step in challenging fear foods and normalizing eating patterns.

Mindful and Intuitive Eating

Eating dessert first can be a profound practice in mindful and intuitive eating. Instead of saving the 'best' for last and eating it quickly out of anticipation, starting with dessert allows individuals to savor and appreciate it fully when their palate is fresh. It encourages listening to the body's true desires rather than following rigid, external food rules. This can increase overall satisfaction and reduce the desire to eat more than necessary to feel full.

Nutritional and Physiological Arguments

Beyond psychology, there are some nutritional arguments that support eating a sweet treat earlier in the meal, though the type of dessert is critical.

Stabilizing Blood Sugar

The key here lies in the composition of the dessert. A purely sugary dessert (like candy) on an empty stomach will cause a rapid and significant blood sugar spike, followed by a crash. However, a dessert that contains fat and protein, like ice cream or a protein-rich pudding, can help moderate this effect. The fat and protein slow down the absorption of sugar, leading to a more gradual rise and fall in blood sugar. This effect can help people feel more satiated and potentially eat a smaller main course.

Satiety Signals and Digestion

Some experts, particularly in Ayurveda, argue that the order of tastes impacts digestion. They suggest that sweet foods, being heavy in nature, should be eaten first to activate digestive secretions. Consuming them at the end of a meal could slow down digestion, leading to issues like bloating and indigestion. By addressing the sweet taste first, the body's digestive system is primed to handle the rest of the meal more efficiently, according to this perspective.

Cultural and Historical Perspectives

The idea that dessert should come last is a relatively modern Western construct. History and other cultures tell a different story.

The Influence of Ayurveda

As mentioned, traditional Ayurvedic principles suggest an order of tastes that begins with sweet to ensure all flavors are experienced and digestion is optimized. This tradition prioritizes balancing the body's doshas and promoting efficient digestion, a stark contrast to the Western 'dessert-as-reward' model.

Western Culinary History

Until the 17th century, the Western meal structure was very different. Sweet and savory dishes were often served together, not in distinct courses. The practice of serving dessert last, known as Service à la Russe, became popular in Europe during the 19th century and was a way for the wealthy to display opulence. This custom eventually became the social norm, but it isn't an ancient or universal rule. The widespread availability of cheaper sugar with industrialization further cemented this modern practice.

Pros and Cons: A Nutritional Comparison


Aspect	Eating Dessert Before	Eating Dessert After
Psychology	Can reduce cravings and prevent binges by satisfying desire upfront. Aligns with intuitive eating.	Creates anticipation for a reward, which may cause mental fixation. Risk of feeling deprived if not earned.
Blood Sugar	Depends on the type. High fat/protein can buffer a sugar spike. Pure sugar can cause a significant spike and crash.	More stable response. Other foods like protein, fat, and fiber consumed during the main course slow sugar absorption.
Satiety	Can lead to feeling more satisfied with less, potentially reducing overall calorie intake for the meal.	May feel overly full and stuffed, leading to discomfort and potentially delaying digestion.
Digestion	According to Ayurveda, can aid digestive flow by activating taste buds and digestive secretions.	Can slow digestion, potentially leading to bloating or fermentation issues, according to Ayurvedic principles.

How to Incorporate Mindful Dessert Eating

If you are intrigued by this approach, here are some tips to try it mindfully:

Choose a balanced dessert: Opt for a small portion of a dessert that includes some protein and fat, like a small scoop of full-fat ice cream, a few squares of high-quality dark chocolate with nuts, or a small fruit and yogurt parfait. This helps to slow the glycemic response.
Savor every bite: Eat your dessert slowly and intentionally. Focus on the taste, texture, and aroma. This mindful approach can increase satisfaction and reduce the urge for more.
Listen to your body: Pay attention to how you feel after eating the dessert. Does it truly satisfy your craving? Does it affect your appetite for the main course? Use this feedback to guide future choices.
Maintain overall balance: A balanced diet is key. Eating dessert first works best when the main meal still contains nutrient-dense, whole foods. Don't let the treat replace the vegetables and protein.

Conclusion

Ultimately, the 'right' time to eat dessert depends on individual physiology, psychology, and personal goals. The seemingly unconventional practice of eating dessert before dinner is not merely an indulgence but can be a thoughtful strategy backed by interesting psychological research and cultural tradition. Whether you are looking to curb overeating, manage your cravings, or simply practice more mindful eating, exploring this alternative meal timing could be a surprising and satisfying experience. By understanding why do some people eat dessert before dinner, we can appreciate that nutritional science and eating habits are far more complex and personal than rigid mealtime rules suggest.

American Psychological Association

Frequently Asked Questions

It depends on your overall eating habits. For some, it can be a useful strategy to manage calorie intake by leading to healthier choices later in the meal. However, eating only sugary items first could cause a blood sugar spike, so moderation and balance are key.

Ayurveda, the ancient Indian medical system, suggests that starting a meal with a sweet taste, or Madhur rasa, can help stimulate digestive secretions and promote better digestion. It contrasts with the Western habit of eating sweets last, which some Ayurvedic experts say can lead to bloating or indigestion.

Potentially. Studies have shown that people who choose an indulgent dessert first consume fewer overall calories during their meal. By satisfying the strongest craving first, you may be less likely to overeat other items. However, long-term weight management depends on overall dietary balance, not just meal timing.

This is known as 'sensory-specific satiety'. Your appetite for the foods you have already consumed (like a savory main course) decreases, but your appetite for new and different sensory experiences, such as a sweet dessert, remains. This psychological phenomenon explains why a sweet treat is so tempting even after a filling meal.

A purely sugary dessert eaten first on an empty stomach will likely cause a rapid blood sugar spike. To mitigate this, some experts recommend pairing the dessert with fat and protein, like in avocado-based chocolate pudding or ice cream, which slows sugar absorption and reduces the glycemic load of the meal.

Some health experts suggest having dessert after lunch is preferable, as it gives your body more time to burn off the calories throughout the day before sleep. Eating a sugary dessert too close to bedtime can potentially disrupt sleep by affecting blood sugar levels.

To do this healthily, focus on small, mindful portions. Choose desserts with some nutritional value, like berries with Greek yogurt or a small piece of dark chocolate with almonds. Most importantly, ensure your main meal is still balanced with nutrient-dense foods.

Yes. The tradition of serving sweet courses at the end of a meal is largely a Western practice that became popular from the 17th to 19th centuries. Historically, and in many other cultures, sweet dishes were served alongside savory ones or even at the beginning of a meal.