Episode Details

"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? In this episode, I take a closer look at the research behind food order and the popular advice to eat carbohydrates last for better blood sugar control. We explore what the science actually says, some important limitations that often get left out of social media conversations, and why many of these studies don't reflect how people typically eat in real life. Most importantly, I share why body attunement matters more than following another food rule and how to navigate blood sugar conversations with less fear and more trust in your body.

✅ 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

🔗 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.