in which order should be consumed protein, carbs and fat in a mixed meal

Andrew Huberman has detailed how the order in which you consume macronutrients during a meal affects insulin and glucose levels in your blood. Here are several key points to consider:

1. Fibrous Vegetables First: Eating fibrous vegetables (like leafy greens) before consuming carbohydrates or fats can significantly blunt the glucose spike typically caused by the latter macronutrients. This approach slows down glucose absorption, leading to a more gradual increase in blood sugar levels 1.

2. Protein: Protein intake should be consistent throughout the day. Studies have shown that distributing protein intake evenly across meals can enhance muscle protein synthesis, compared to skewed distributions where a bulk of protein is consumed at dinner 2.

3. Carbohydrates and Fats: After fibrous vegetables, consume carbohydrates and then fats. Eating carbs before fats can result in a steep rise in glucose levels, which can trigger a spike in insulin. Fats can help to slow the absorption of carbohydrates, moderating this glucose rise 1.

In practice, dividing your plate into portions – with the largest portion dedicated to fibrous vegetables, followed by protein, and then carbohydrates – can help manage glucose and insulin responses efficiently.

This method aims to optimize nutrient absorption and maintain balanced blood sugar levels, which is crucial for energy stability and overall metabolic health. 3