Eat Vegetables Before Carbohydrates

This single habit can reduce your post-meal glucose spike by up to 40% — without changing what you eat, only the order. (Weill Cornell Medicine, 2015 & 2023)

How it works: Fibre from vegetables forms a gel-like barrier in your gut. Protein and fat trigger hormones that slow gastric emptying. By the time carbohydrates arrive, glucose absorption is dramatically slowed.

In practice:

• Start every meal by eating all the vegetables on your plate first
• Then eat your protein and fat
• Eat bread, rice, pasta or other carbohydrates last
• Even a 5-minute gap between courses amplifies the effect

💡 You don't need a special diet. This works with any meal — pizza, pasta, a sandwich. Just start with the salad or the side vegetables before anything else.