Modifying the order in which we eat our food (eating carbohydrates last), walking after meals, and staggering coffee consumption helps optimize nutrient assimilation and regulate energy without having to change the contents of one's plate.

noli's read

This advice is based on solid scientific foundations but conflates two different physiological mechanisms. Regarding food order, a 2024 randomized crossover clinical trial confirms that eating carbohydrates last helps slow digestion and significantly mitigates post-meal sugar and insulin spikes. For post-meal walking, a 2023 meta-analysis published in Sports Medicine demonstrates that light activity after eating is highly effective for smoothing blood glucose levels by activating glucose utilization by the muscles. As for coffee, controlled clinical studies indicate that its polyphenols drastically reduce the assimilation of plant-based iron if consumed during a meal, thus validating the benefit of delaying its consumption by at least one hour. The exaggeration lies mainly in the general promise of 'better nutrient absorption.' While this proves true for iron, food order and walking are instead aimed at slowing and modulating carbohydrate assimilation to avoid energy rollercoasters. It is therefore a highly relevant routine for daily energy, although the term optimal absorption is somewhat generalized here.

the sources

1. 1Shukla AP, Andono J, Touhamy SH, et al. 2017
2. 2Shukla AP, Iliescu RG, Thomas CE, Aronne LJ 2015
3. 3Shishehbor F, Mansoori A, Shirani F 2017
4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023
6. 6Lovallo WR et al. 2006
7. 7Gardiner C et al. 2023