Food Order Experiment: Measuring Glucose Impact

I tested how meal sequencing affects glucose response by eating the same meals in two different ways:

• Option 1: Eat everything mixed together (normal eating)
• Option 2: Eat protein first, wait 10 minutes, then eat carbs

Results + meal-specific #s:

• Mixed eating: Average peak glucose = 152 mg/dL
• Protein-first: Average peak glucose = 119 mg/dL (22% lower)
• Time above 140 mg/dL: Reduced by 67%
• Return to baseline: 45 minutes faster on average
• Pizza: 178 mg/dL (mixed) → 132 mg/dL (protein-first)
• Rice bowl: 163 mg/dL (mixed) → 121 mg/dL (protein-first)
• Pasta: 170 mg/dL (mixed) → 125 mg/dL (protein-first)

Eating protein first triggers GLP-1 release, which slows digestion and primes insulin to respond faster when carbs arrive. This reduces both the peak and duration of elevated glucose.

Takeaways for me

• Start meals with a few bites of protein 10-15 minutes before carbs
• When eating out, order a protein appetizer first
• For mixed dishes (casseroles, bowls), eating a few bites of plain protein beforehand still helps
• Solid protein (chicken, fish, tofu) seems more effective than protein shakes

Has anyone else tested food order? Curious if others see this much impact — and if certain proteins work better than others. Would love to compare notes.