Why Salads Are Eaten Before Meals - Tasting Table

In U.S. dining etiquette, the salad bowl is placed on top of the dinner plate so salad is eaten before the main course. Eating salad before entrees may help manage blood sugar by slowing stomach emptying. High-fiber salad eaten before starchy sides like rice or pasta can reduce how quickly glucose enters the bloodstream. More consistent glucose absorption supports steadier energy levels and can prevent the cycle of spikes followed by crashes. Starting with salad may also reduce cravings later, support better metabolic health, and contribute to weight loss. Salad can further slow digestion, which may lower overall calorie intake by reducing hunger and desire for additional food.

"If you're following traditional dining etiquette in the U.S., you place the salad bowl on top of the dinner plate when setting the table. This allows diners to have a salad before the main meal. Even though these rules may seem arbitrary today, many of these traditions have practical reasoning behind them, including the habit of eating salad before a meal. In fact, there's even science supporting this one."

"Experts say that eating a salad before you get to the entree could help better manage your blood sugar. We already know a vegan diet may aid in this as well. Eating a high-fiber salad before your main course and any starchy sides like rice or pasta slows how quickly your stomach empties. That can reduce how quickly glucose enters your bloodstream."

"Instead of having that crash, eating a meal with the salad first and the starches at the end makes for more balanced glucose absorption. The benefits of this include reduced cravings later, better metabolic health, and even weight loss. People used to call them sugar highs, and if you have ever experienced a spike with a crash afterward, you understand how this works."

"In addition to stabilizing your glucose levels, eating a salad course ahead of your meal has some other potential benefits. Salad causes you to digest the food in your stomach more slowly. That can lead to consuming fewer calories overall by reducing the cravings you may feel. If you are interested in weight management, eating salad is not just about choosing a lower calorie food instead of something higher calorie."

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