The order you eat matters: A simple strategy for better sugar control

For many families in the UAE, meals bring together rice, khubz, grilled meat, salads and other familiar dishes. For people with diabetes, these foods do not necessarily need to disappear from the table. What matters is portion size, food choice — and potentially the order in which foods are eaten.

A practical approach is to begin with **non-starchy vegetables**, followed by **protein**, and finish with a **modest portion of rice, bread or another carbohydrate**.

A small measured serving of unsalted almonds or walnuts before a meal may also help some people manage post-meal glucose. Nuts provide protein, fiber and healthy fats, but they are calorie-dense and should replace less healthy snacks rather than simply adding extra calories 

During digestion, carbohydrates such as rice, bread and pasta are broken down into glucose. Small clinical studies suggest that eating vegetables and protein before carbohydrates may reduce the immediate rise in blood glucose after a meal. Fiber, protein and fat can influence digestion and how quickly glucose reaches the bloodstream. However, food order does not make a large serving of rice or bread harmless; portion size remains essential.

A meal might begin with green salad, Fattoush with no fried bread, tabbouleh, cucumber and tomato, grilled vegetables, okra or spinach. A modest serving of plain unsweetened yoghurt or labneh may also be included. Next, choose protein such as grilled fish, skinless chicken, lean meat, eggs, lentils or chickpeas. Lentils, chickpeas and hummus are nutritious sources of protein and fiber, but they also contain carbohydrates and should still be considered when planning the meal. 

Rice, whole-wheat khubz, bulgur or other starches can then be eaten in a smaller portion at the end of the meal. 

For example, with chicken machboos, begin with salad, followed by chicken, then eat a modest amount of rice. With grilled hammour, Fattoush and rice, start with the salad, continue with the fish and finish with a smaller serving of rice.

Breakfast also deserves attention. Refined-flour breads, pastries, paratha and sweet breakfast dishes can cause substantial glucose rises, particularly when eaten alone. A better approach is to begin with eggs, shakshuka, labneh or another protein source before having a small portion of bread. Sweetened drinks, juices, flavored coffees and large quantities of dates should also be limited. 

A useful plate guide is **half non-starchy vegetable, one quarter protein and one quarter carbohydrate**. Water or unsweetened drinks are preferable. 

When medically appropriate, a gentle **10–15-minute walk after eating** may also help reduce the post-meal glucose rise. 

Most importantly, meal order should support diabetes treatment, not replace it. People taking insulin or medicines that can cause low blood sugar should discuss significant changes in carbohydrate intake with their doctor and monitor glucose carefully. 

Familiar UAE foods can remain part of the meal. The simple principle is: **vegetables first, protein next, carbohydrates last — and keep portions sensible.