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

Aim: 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. Method: 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, 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 minutes 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. Results and Conclusion: 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 better prevention and management of diabetes.