Roti or Vegetables First? Know the Right Meal Order to Stay Healthy

Should you eat roti or vegetables first?

Yes—experts suggest eating vegetables first, then protein, and roti or rice at the end.
This simple change in meal order can improve digestion, control blood sugar, and reduce the risk of lifestyle diseases.

The correct meal sequence

1) Vegetables first
Start your meal with cooked or raw vegetables like sabzi, salad, or leafy greens.

• Vegetables are rich in fiber.
• Fiber slows down the absorption of sugar into the bloodstream.
• It prepares the digestive system for the rest of the meal.
• Helps you feel full faster, so you eat less overall.

2) Protein next
After vegetables, eat protein foods like dal, paneer, curd, beans, or lentils.

• Protein helps in muscle repair and body strength.
• It keeps you full for a longer time.
• It prevents sudden hunger after meals.
• Helps maintain stable energy levels.

3) Roti or rice at the end
Eat carbohydrates like roti or rice last.

• Carbohydrates increase blood sugar quickly if eaten first.
• When eaten after fiber and protein, sugar enters the blood more slowly.
• This prevents sudden spikes and crashes in energy.

The science behind this eating order

• Fiber forms a natural barrier in the stomach and intestines.
• This slows down the digestion of carbohydrates.
• As a result, glucose (sugar) enters the blood gradually instead of all at once.
• This reduces the risk of diabetes, obesity, and heart problems.

Health benefits of this meal sequence

• Better digestion
• Stable blood sugar levels
• Less bloating and acidity
• Helps in weight control
• Reduces risk of diabetes and lifestyle diseases
• Keeps energy steady throughout the day

Simple example of a proper meal order

If your meal is sabzi + dal + roti, eat like this:

1. Sabzi (vegetables)
2. Dal (protein)
3. Roti (carbohydrate)

Easy rule to remember

Fiber first → Protein second → Carbs last

This small habit can improve your health without changing what you eat—just by changing the order.