Start Meals the Right Way: Endocrinologist Says Simple Food Order Change Can Reduce Blood Sugar Spikes

New Delhi | 16 March 2026 Managing blood sugar levels may not always require major dietary changes. According to New Jersey-based endocrinologist Dr Alessia Roehnelt, a small adjustment in the order of foods during a meal can significantly help reduce sudden glucose spikes. She explained that simply changing the sequence in which foods are eaten can influence how the body processes glucose. Blood sugar spikes after meals are considered a serious health concern, as repeated sharp increases over time can lead to insulin resistance and eventually increase the risk of Diabetes. Many people attempt to manage this by changing their diet or avoiding certain foods. However, Dr Roehnelt suggests that a simpler approach may also work adjusting the order in which different nutrients are consumed. Highlighting a common eating habit, the endocrinologist explained that many people begin their meals with carbohydrates such as bread or rice. She said, “Most people start their meal with eating bread, but this pattern makes your blood sugar rise quickly. Instead, start with the veggies, then the protein and fat and then add your carbs.” According to her, this small shift can slow the body’s glucose response after eating. Explaining the science behind the method, Dr Roehnelt noted that vegetables and proteins slow down digestion, allowing glucose to enter the bloodstream more gradually. She described this as “simple physiology”, adding that “Vegetables and protein slow gastric emptying, so glucose enters your bloodstream more gradually. And that means less insulin is needed for that meal.” Slower glucose release means the body produces less insulin, which may also support better weight management and overall metabolic health. Experts say this approach shows that blood sugar control does not always require strict diet changes. Instead, small and mindful adjustments to eating habits such as starting a meal with vegetables and protein before carbohydrates can help maintain healthier blood sugar levels over Start Meals the Right Way: Endocrinologist Says Simple Food Order Change Can Reduce Blood Sugar Spikes Managing blood sugar levels may not always require major dietary changes. According to New Jersey-based endocrinologist Dr Alessia Roehnelt, a small adjustment in the order of foods during a meal can significantly help reduce sudden glucose spikes. She explained that simply changing the sequence in which foods are eaten can influence how the body processes glucose. Blood sugar spikes after meals are considered a serious health concern, as repeated sharp increases over time can lead to insulin resistance and eventually increase the risk of Diabetes. Many people attempt to manage this by changing their diet or avoiding certain foods. However, Dr Roehnelt suggests that a simpler approach may also work adjusting the order in which different nutrients are consumed. Highlighting a common eating habit, the endocrinologist explained that many people begin their meals with carbohydrates such as bread or rice. She said, “Most people start their meal with eating bread, but this pattern makes your blood sugar rise quickly. Instead, start with the veggies, then the protein and fat and then add your carbs.” According to her, this small shift can slow the body’s glucose response after eating. Explaining the science behind the method, Dr Roehnelt noted that vegetables and proteins slow down digestion, allowing glucose to enter the bloodstream more gradually. She described this as “simple physiology”, adding that “Vegetables and protein slow gastric emptying, so glucose enters your bloodstream more gradually. And that means less insulin is needed for that meal.” Slower glucose release means the body produces less insulin, which may also support better weight management and overall metabolic health. Experts say this approach shows that blood sugar control does not always require strict diet changes. Instead, small and mindful adjustments to eating habits such as starting a meal with vegetables and protein before carbohydrates can help maintain healthier blood sugar levels over time.