The Scary New Research On Sugar & How They Made You Addicted To It! Jessie Inchauspé

May 1, 2023 1h 34m 11 insights
Jesse Inchauspé, a biochemist and author known as the "Glucose Goddess," shares practical "hacks" to manage blood glucose levels. She explains how glucose spikes impact physical and mental health, offering simple routines to eat beloved foods without negative consequences.
Actionable Insights

1. Understand Glucose Spikes’ Impact

Recognize that rapid increases in blood glucose (spikes) lead to various short-term (cravings, fatigue, brain fog) and long-term (aging, inflammation, chronic diseases) health issues, motivating you to manage them.

2. Start Meals with Veggies

Begin your meals with a veggie starter (raw or cooked, about 30% of the meal) to significantly reduce the glucose spike from subsequent starches and sugars. The fiber creates a protective mesh in your digestive tract, slowing glucose absorption.

3. Prioritize Savory Breakfasts

Opt for a savory breakfast rich in protein and fat, with fiber, and minimal starches or sugars. This keeps glucose levels steady, preventing energy crashes and cravings throughout the day.

4. Drink Vinegar Before Meals

Consume one tablespoon of vinegar diluted in a tall glass of water before a meal. Acetic acid in vinegar slows starch breakdown and prompts muscles to absorb glucose, reducing the meal’s glucose spike by up to 30% and insulin spike by 20%.

5. Move After Eating

Engage your muscles for at least 10 minutes after a meal (e.g., walking, cleaning, calf raises). Contracting muscles use glucose from your bloodstream for energy, reducing the post-meal glucose spike.

6. Add ‘Clothing’ to Carbs

When eating starches or sugars, combine them with protein, fat, or fiber (e.g., chocolate cake with Greek yogurt). This helps slow down glucose absorption and reduce the overall spike.

7. Avoid Processed Fruit Forms

Steer clear of fruit juice, dried fruit, or blended fruit (like smoothies without added fiber/protein/fat). These forms remove protective fiber and deliver concentrated sugar rapidly, causing significant glucose spikes similar to soda.

8. Stop Counting Calories

Shift focus from calorie counting to balancing glucose levels, as calorie counts don’t reflect how food impacts health, energy, or weight. This approach leads to better health outcomes and is more sustainable.

9. Reframe Sweet Food Timing

If you want to eat something sweet, consume it as dessert after lunch or dinner, rather than on an empty stomach in the morning. This helps prevent initiating a day-long glucose rollercoaster and subsequent cravings.

10. Perform Calf Raises Post-Meal

Incorporate calf raises after a meal, even while seated, to help reduce glucose spikes. The soleus muscle in the calf is particularly effective at soaking up glucose when contracted.

11. Eat Meals More Slowly

Eating food more slowly can help flatten the glucose curve, as the speed of glucose delivery to the bloodstream impacts the severity of a spike.