What Is Nutrient Sequencing?

Nutrient sequencing, also known as nutrient timing, involves consuming foods in a specific order to support stable blood sugar (glucose) levels and promote a sense of fullness.

While nutrient sequencing may be especially helpful for people with prediabetes (which is marked by higher-than-normal blood sugar levels that aren’t high enough to qualify as type 2 diabetes) and type 2 diabetes, focusing not just on the foods you eat but also the order in which you eat them may also be beneficial for healthy individuals.

Learn more about how nutrient sequencing works, what the research says, and how to get started with the practice.

“A lot of dietary approaches tend to be restrictive, but nutrient sequencing is really focused more on how to eat rather than what not to eat,” says Alpana Shukla, MD, the director of clinical research at the Comprehensive Weight Control Center at Weill Cornell Medicine in New York City, who has conducted studies on the topic.

Several small studies have shown that nutrient sequencing can help manage blood sugar levels, especially for those with prediabetes or type 2 diabetes.

While the studies thus far have been small, they consistently reinforce the concept of nutrient sequencing for blood sugar management, Dr. Shukla says. She adds that longer-term studies are needed to determine how nutrient sequencing might affect body weight and diabetes over extended periods.

Nutrient timing will primarily benefit people with diabetes or prediabetes. “It’s also good for those who are at high risk of developing diabetes or prediabetes because of their family history or because of excess body weight and obesity,” Shukla says.

Curious to try nutrient sequencing for better blood sugar and appetite management? Here are five tips to get started.

1. Skip the breadbasket or chips. Instead of the breadbasket or chips often offered by many restaurants, opt to start your meal with soup, vegetables, or fruit, as these options tend to be higher in fiber and lower in calories.

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    By eating fiber early in the meal, you may consume fewer carbs overall as a result.

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    Be sure to choose nonstarchy vegetables (such as a leafy green salad with an oil-based dressing) rather than potatoes or corn, says Shukla.
2. Eat protein next. Once you’ve finished your high-fiber starter, move on to the protein on your plate and save any higher-glycemic foods, such as white bread, pasta, and potatoes, for last.

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3. Prioritize lean protein. The type of protein matters. One review found that options that are low in saturated fat (like fish, turkey, and plant-based foods) may be better for weight management than high-saturated-fat meat (like beef, sausage, and pork). Meat that is rich in saturated fats may secrete more gastric inhibitory peptide, a hormone that promotes fat storage.

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4. Don’t eat carbs solo. Even if you’re not practicing nutrient sequencing, it’s essential to pair carbs with fats and protein. “When you eat carbohydrate foods alongside other nutrients like fat and protein, your body absorbs them more gradually, and this supports more stable blood sugars and longer-lasting energy,” Brown says. She also suggests choosing carbs higher in fiber (like whole grains, beans, and minimally processed dairy) over refined carbs (like white bread and pasta).
5. Don’t stress about eating this way all the time. It may not be possible to practice nutrient sequencing at every meal, particularly if you’re eating a meal that mixes carbs, fats, and protein together (think sandwiches, stews, and bowls).

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    That’s okay — it’s more important to ensure that you’re eating a nutritious diet. “Nutrient sequencing is a small piece of the puzzle, and the big picture is enjoying balanced meals and tuning in to your body,” Brown says.

• In nutrient timing, you consume foods in order from slowest to fastest digestion.
• Research suggests that nutrient sequencing can improve the body’s blood sugar response and promote feelings of fullness. This may make it a helpful practice for preventing and managing prediabetes and type 2 diabetes, as well as promoting weight loss and maintenance. But most studies are small and short-term; larger, long-term studies on the effects of nutrient sequencing are needed.
• While nutrient sequencing may be helpful for people with prediabetes and type 2 diabetes, it shouldn’t be used on its own to manage blood sugar. Be sure to follow your doctor’s treatment recommendations.