The order of macronutrient consumption within a meal influences the rate of insulin and glucose secretion and their subsequent rise in blood.

“If you want to have a more modest increase in glucose or you want to blunt the increase in glucose, then have the, at least some of the fibrous thing first, and then the protein and then the carbohydrate.”

“However, if you were to eat the fibrous thing first, so a lot of chewing, but not a big rise in blood glucose because in general there's... Unless it's laid in with sugar. Or something we're just talking about some vegetable, fibrous vegetable, that will actually blunt the release of glucose until you eat the fish and the rice. But believe it or not it will actually blunt the glucose increase that the rice would cause.”

“It means that if you want a steep increase in glucose, you are very, very hungry, then you should eat the carbohydrate laid in food first, or you should eat a bunch of macronutrients combined.”

“What's remarkable, is that the order that you consume each macro-nutrient has a pretty profound influence on the rate of insulin and glucose secretion into the blood and how quickly those levels rise.”

“if you want to have a kind of more modest increase in glucose or you want to blunt the increase in glucose then have the at least some of the fibrous thing first and then the protein and then the carbohydrate you will notice that your blood glucose will rise more steadily and that you'll achieve satiety earlier in the meal”