Sequence of Eating at Japanese-Style Set Meals Improves Postprandial Glycemic Elevation in Healthy People

The meal sequencing of macronutrients has been shown to ameliorate postprandial glucose excursion, but its effects in daily meals has not been investigated. We examined the impact on the glucose response to meal sequencing in healthy Japanese adults using continuous glucose monitoring (CGM) during a typical lunch meal.

The test meal was a Japanese set meal or a beef and rice bowl, the contents of which were categorized as "rice" or "non-rice". In the meal experiments, the subjects ingested the two categories of food in one of three orders: non-rice before rice, non-rice and rice together, and non-rice after rice. In the beef and rice bowl experiments, the subjects ingested either non-rice 15 min before rice or the two foods together.

The postprandial glucose level was measured over a 4 h period and the mean level of postprandial glucose was significantly lower than that when eating rice before non-rice or both together. Consuming non-rice before rice significantly reduced postprandial glycemic excursions in healthy adults in both experiments.

Meal-sequencing by "eat carbs last" is a feasible dietary strategy for the better prevention and management of diabetes.