The order you eat your food, mixing carbs with protein or fat, or eating a little protein or fat first might help keep your blood sugar from spiking after a carb-heavy meal.

What we've found so far suggests that eating protein or fat before carbohydrates, or mixing them with carbs during a meal, might help reduce blood sugar spikes after eating, especially when the meal is high in carbs [1]. Our current analysis is based on a single assertion from the evidence we’ve reviewed. This idea focuses on meal order and food combinations. The evidence we’ve reviewed indicates that starting a meal with protein or fat—like having a small portion of chicken, eggs, or avocado before eating rice or bread—could influence how your body responds to carbohydrates. It may slow down digestion or affect insulin release, which in turn might lead to a more gradual rise in blood sugar rather than a sharp spike [1]. Similarly, combining protein or fat with carbs in the same bite or meal might produce a similar effect. However, we’ve only identified one assertion supporting this idea and none that contradict it. That means the evidence we’ve reviewed leans toward a possible benefit, but it’s very limited. We don’t yet have enough data to understand how strong this effect is, how consistent it might be across different people, or whether it leads to meaningful long-term health outcomes. Our analysis remains incomplete. This is a narrow snapshot based on what has been submitted so far. As we collect more evidence, our understanding could change. Practical takeaway: If you're curious, you could try eating a small amount of protein or fat before a carb-rich meal—like having a piece of meat or a handful of nuts first—and see how you feel. Some people report feeling less sluggish afterward. But based on what we’ve reviewed so far, we can’t say for sure how much it helps or if it works for everyone.