@ChristinaM I have to thank you for reminding me about this. I’ve been trying to work it back into practice ever since you posted.
The sequencing advice has existed in diabetes treatment for a long time, but perhaps not publicized outside the sphere (like GI / GL, insulin resistancxe, etc took a while to make it out from there and into broader weight management).
A close friend who’s an endocrinologist has shared these kinds of tidbits over the years — essentially, to coat your stomach before the carbs hit to ameliorate the glucose spike. When her patients want ice cream, she tells them to eat Haagen Dazs, because the fat content is so hig, it dampens the impact of the sugar. Extend the fat buffer to other carbs too.
Of late, I’ve seen more lay information about sequencing out there using more easily available (these days) glucose monitor data. The IG account Glucose Goddess does interesting visuals on different foods and sequencing based on data from her glucose monitor.
It makes sense, but I don’t always remember to implement it, nor is it always possible. Eating your carbs last is harder when it’s a meal where the carbs go with everything else (eg in indian or other asian food — it would be strange to eat the veg and protein first, and save the bread / noodles / rice for later, when they are meant to be eaten together). But I view all the information as useful building blocks. Add refrigerating rice, pasta, potatoes to increase resistant starch, complex carbs to the mix too.
(A lot of this research is guided out of the same labs / folks – Louis Aronne is one of the better-known co-authors. He and David Ludwig of Always Hungry fame have also been working on research to reverse the commonly held belief that obesity is a cause, rather that it is symptom.)
