Sequence of foods during meals

Typically meals comprise of a starter, primary course (rice, pasta), second course (vegetables, meat) and salads and fruits. This practice exists since long time and there is no science behind it rather taste to the tongue.

In a separate post I have differentiated high-calorie and low-calorie foods.

Recent study has shown that control on blood glucose levels is better observed in people eating second course first and then primary course (rice, pasta).

For better control of weight, a habit of taking second course first and then salad and fruits would be very helpful to minimize calorie intake. Vegetables if eaten first would fill in the stomach and there is little space for rice, pasta or bread if eaten at last. Also if carbohydrate containing diets are eaten at last, absorption will be delayed and therefore better there will be better control over blood sugar levels and weight control.

However, not one single rule is best for all. Therefore adjustments in the sequence of foods should be made based on the personal experience on well-being over the time.

https://www.ncbi.nlm.nih.gov/pubmed/27548711   (Manipulating the sequence of food ingestion improves glycemic control in type 2 diabetic patients under free-living conditions.)