Starting a meal with salad and protein is better than carbs first
Food order presents a novel, simple behavioral strategy to reduce glycemic excursions. Eating the protein or vegetables first .
Fifteen participants with pre-diabetes consumed the same meal on three days in random order: carbohydrate first, followed 10 minutes later by protein and vegetables; protein and vegetables first, followed 10 minutes later by carbohydrate; or vegetables first followed by protein and carbohydrate.
In designing the meal we used spices, herbs and vinegar in addition to macronutrients to improve palatability and replicate a meal that people regularly consume.
Researchers found that the vegetable first meal pattern reduced insulin spikes, the same as protein and vegetables meal. However, vegetable first meal required the least amount of insulin. Carbs first meal spiked glucose and required the most insulin.
Research: The impact of food order on postprandial glycaemic excursions in prediabetes Link