“The more unnecessary food rules we follow, the harder it becomes to trust ourselves around food.”
Are blood sugar hacks creating more fear than freedom? Social media is full of advice about blood sugar spikes, glucose hacks, and the “right” way to eat carbohydrates. One of the most popular recommendations is eating foods in a specific order to supposedly improve blood sugar regulation. In this episode, I take a closer look at what the research on food order actually says, what it doesn’t say, and why I think we need more nuance in these conversations.
After hearing from so many people who felt confused, overwhelmed, or guilty because of these messages, I decided to do a deep dive into the science. I break down how food order is studied, what researchers have found so far, and some important limitations that often get left out of social media posts. We also talk about why many of these studies don’t reflect the way most people actually eat in real life.
Most importantly, I share why I’m not changing the way I eat based on this research and why I believe body attunement matters more than following another set of food rules. My goal is to help you feel less anxious around carbohydrates, better understand the context behind the headlines, and build more trust in your own body’s wisdom.
What You’ll Learn:
- What “food order” or “food sequencing” actually means
- What the current research says about eating carbohydrates first versus last
- Why many food order studies may not reflect real-life eating patterns
- The difference between short-term blood sugar responses and long-term health outcomes
- How rigid food rules can interfere with body attunement and trust around food
- Why a balanced approach to eating carbohydrates can support both health and a positive relationship with food
Food shouldn’t feel like a constant math equation! Leave the glucose scaries behind and feel more confident navigating carbohydrates without unnecessary food rules.
Resources:
- Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
- Nutrient intake order on metabolic outcomes in type 2 diabetes: a systematic review and meta-analysis
- Episode 238, Carbs Aren’t the Problem: What Actually Affects Insulin Resistance with Kristie Messerli
- Connect with me over on Instagram at @diet.culture.rebel.
Struggling with food, but not sure where to start?
You don’t have to feel 100% ready to get support. If you’re tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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