The sequence in which you consume food is important. This is because the human stomach accumulates food and processes it in almost the same order it enters. Recently, there has been considerable discussion about the practice of beginning meals with salads. The rationale behind this trend is rooted in the notion that initiating your dining with fiber-rich vegetables can decelerate digestion and absorption, subsequently averting sudden spikes in blood sugar levels. This is not a novel argument. The concept of reverse eating—beginning with vegetables, followed by protein, and concluding with carbohydrates— has been circulating for years. However, the resurgence of public fascination with this dietary order can be attributed to the influence of French biochemist Jessie Inchauspé. With over 3 million followers on Instagram, Inchauspé has gained popularity for her intuitive and easily comprehensible posts, contributing to the renewed attention on the importance of meal sequencing.

As food travels from the stomach to the intestines, the body assesses the nutritional composition of the food. Depending on its ease of digestion, the body determines whether to facilitate a slow or rapid transit of the remaining contents. This principle applies not only to vegetables but also to foods rich in protein and fat. A 2016 study in Japan, albeit small, discovered that individuals who consumed fish or meat before white rice experienced smaller fluctuations in blood sugar levels and higher concentrations of satiety hormones compared to those who reversed the order, eating white rice first followed by fish or meat.

In another study involving individuals with type 2 diabetes, researchers investigated whether altering the sequence of consuming vegetables and carbohydrate-rich foods could enhance blood sugar control. Out of the 101 participants, 69 were instructed to consume vegetables before carbohydrates, while 31 were advised to follow the reverse order. Generally, the act of participating in such a study can contribute to improved blood sugar control, as individuals tend to become more mindful of their diet. This trend was confirmed in the two-year study, where both groups exhibited enhanced glycemic control compared to their baseline levels.

Nevertheless, individuals who ate vegetables before carbohydrates experienced the most significant changes. Placing vegetables in the first meal order also brings additional advantages. According to a 2012 study conducted in the U.S., consuming salad before the rest of the meal resulted in a 23 percent increase in vegetable intake compared to eating salad and other foods together.

A drug called semaglutide is one of the latest players in the weight loss drug scene. It works by mimicking the GLP-1 hormone naturally produced by the gut. Interestingly, the order in which you tackle your meals also influences the release of GLP-1. Opting for protein- and fat-rich meats and fish before diving into carbohydrate foods triggers a higher production of these hormones. However, the fiber in vegetables does not induce the same effect. This suggests that while strictly adhering to the "vegetables-first" rule is beneficial, you can still enjoy the perks of consuming slow-digesting foods like vegetables, meat, and fish initially, and save the carbohydrate-rich grains for later. It's a simple tweak that anyone can give a shot.

Jeong Jae-hoon is a food writer and pharmacist. He covers a variety of subjects, including trends in food, wellness and medications. This column was originally published in Korean in Joongang Ilbo on Nov. 23, 2023. – Ed.