From Salad? From Eggs? "The First Bite" That Changes the Future — The Science of Eating Order

"Timing is everything." This applies to meals as well. What you eat first and what you eat last —this "order" can affect post-meal drowsiness, concentration, snacking impulses, and even metabolic risks, as revealed by multiple studies. This article organizes the evidence and practical tips, incorporating opinions from social media, starting with a discussion from National Geographic.

1. What is "eating order"?—Keywords are "dietary fiber," "protein," and "carbo-last"

• Objective: To avoid post-meal blood sugar spikes and excessive insulin secretion, and to sustain a feeling of fullness.

• Basic Form:

  • ① Dietary Fiber (vegetables, seaweed, mushrooms, beans)—absorbs water in the stomach to create a "thickening" effect, slowing down sugar absorption.

  • ② Protein + Fat (eggs, fish, meat, soy products, dairy, nuts, etc.)—delays gastric emptying,promotes the secretion of digestive hormones like GLP-1, and enhances satiety.

  • ③ Carbohydrates (rice, bread, noodles, fruits, sweets)—slowly at the end. This tends to moderate the rise in blood sugar.

• Also Known As: Veggie First, Protein First,Carbo-Last (carbohydrates last).

Point: Order is not "magic."Total intake, meal quality, and lifestyle habitsare the foundation, and order is a "supporting role."

2. What's Happening?—A Rough Mechanism of Physiology

• Delayed Gastric Emptying: Fats and proteins take longer to digest than carbohydrates, slowing their transition from the stomach to the intestines.

• Incretin Effect: Consuming dietary fiber and protein first can increase hormones likeGLP-1, enhancing insulin effectiveness and satiety.

• "Breakwater" for Sugar Absorption: Soluble dietary fiber forms a gel in the intestines, moderating the absorption of sugar and fat.

• Result: Even with the same menu,the rise in blood sugar tends to be more moderate, reducing drowsiness, fatigue, and intense hunger.
  
  
  

3. What Does Research Say?—Overview of Evidence

• Clinical Research Pilot: Reports indicate that for individuals with diabetes or obesity, eating in the order of **"vegetables, protein → carbohydrates"** significantly reduces post-meal blood sugar and insulin levels.

• Reviews/Commentaries: Multiple commentaries suggest that eating non-starchy vegetables and protein first, regardless of diabetes status, can moderate post-meal blood sugar responses.

• Caution: There is no consistent conclusion on weight loss (diet effect), andeating order alone won't lead to weight loss.
  
  
  

4. Re-evaluating "Veggie First" in Japan—The Meaning of "Deletion" Reports

In Japan, "vegetables first" became widely accepted, but in the2025 Dietary Guidelines, recommendations on specific "order" wererevised to avoid overemphasis. This doesn't mean "zero effect," but acknowledgeslimitations in the strength of scientific evidence (such as weight loss), and considersthe spread of misconceptions ("eating vegetables first leads to weight loss"). Instead, it reaffirms the importance ofdietary fiber targetsandoverall nutritional balance.

5. Practical Guide: "Order Tricks" You Can Start Today

Example of Japanese Meals

• Morning: Miso soup with seaweed and plenty of ingredients → grilled fish, eggs → half a bowl of rice

• Afternoon: Boiled greens → chilled tofu or chicken breast → small udon (or half a bowl of rice)

• Evening: Salad → tofu, pork shabu-shabu → small serving of mixed grain rice

Example of Western Meals

• Morning: Salad → yogurt with nuts → one slice of whole grain bread

• Afternoon: Vegetable soup → chicken salad → small bagel

• Evening: Grilled vegetables → steak/salmon → small portion of rice/pasta

"Tricks" for Eating Out or Convenience Stores

• Start with acup of salad orsoup.

• Eat onigirilast, withprotein-rich side dishes (eggs, salad chicken, beans) first.

• Chewing well and eating slowly enhances the effect.

Consult with your doctor or dietitian if you have individual concerns like allergies, kidney function, or digestive symptoms.

6. Common Misunderstandings Q&A

Q1: I heard "Veggie First" is meaningless.
A: There have been exaggerations and misunderstandings, but in terms ofmoderating blood sugar response, it is practical. However, it is not auniversal diet solution.

Q2: Should fruits be eaten first or last?
A: Fruits should be eatencloser to last as carbohydrates (sugar). Berries, which are high indietary fiber, can be eaten in the middle.

Q3: Is it okay to drink a protein shake first?
A: Ideally,combine it with dietary fiber. Include vegetables, salad, or soup.

Q4: Is order more important than calories?
A:Both are important. Order is a guideline that supports "quality and quantity."

7. Reactions on Social Media Are Divided—Support, Skepticism, and "Correction of Misunderstandings"

• Supporters: Many support it based on personal experience, saying things like "Starting with vegetables or eggs helpsmaintain concentration" and "reduces drowsiness."

• Skeptics: Some caution that "Veggie First is not a weight loss method" and that assuming "removal from guidelines = no effect" is dangerous.

• Pragmatists: They clarify that "it doesn't have to take 20 minutes; even5-10 minutes is sufficient" and that "loosely continuing Carbo-Last is realistic."

Impression: On social media, misunderstandings tend to spread through "headline reading."Order is neither a panaceanormeaningless. It should be understood as atool to be used according to the situation and purpose.

8. Conclusion—Refining the "First Bite"

• By following the order of dietary fiber → protein → carbohydrates, you can smooth out post-meal peaks.

• It's not a shortcut to weight loss, but it can effectively improvedaytime performanceand reducesnacking impulses.

• Japan's latest guidelines emphasizebalance. Use order as asmart trick.