Latest news with #GlucoseGoddess
News24
17-05-2025
- Health
- News24
Can food order and vinegar hacks help manage blood sugar?
Jessie Inchauspé, aka the Glucose Goddess, shares practical tips on managing blood sugar, such as eating foods in the right order, adding veggies to meals, and choosing savoury breakfasts. Her Instagram account and books translate complex nutritional science into easy hacks to boost energy, reduce cravings, and improve overall health. Experts acknowledge her advice as valid but note that much of it aligns with established nutritional principles. French content creator and New York Times bestselling author Jessie Inchauspé, aka the Glucose Goddess, is changing how people see food and manage their blood sugar levels. She is the author of two books on managing glucose levels for wellness: Glucose Revolution and The Glucose Goddess Method. She has also appeared on countless TV and radio shows, spreading the message about her journey into the health world which began with a life-changing accident that left her with a broken back. Years later, after earning a master's degree in biochemistry at Georgetown University, she started working as a product manager for 23andMe, a genetics start-up. During her time there, Jessie tried wearing a continuous glucose monitor (CGM) as part of an internal study. While she does not have diabetes, she describes the experience as 'life-changing'. She states that her interest in glucose levels arose from linking glucose spikes to mental health episodes of depersonalisation-derealisation disorder, which she says she had suffered from since her accident at 19. Inchauspé then started the @glucosegoddess Instagram account on which she shared graphs from her CGM data to explain nutritional science clearly and engagingly. She describes herself as a 'science communicator trying to help people understand how food impacts their bodies.' Her goal? To 'impact public health on a global scale.' So, what are some of her hacks? Eat foods in the right order According to Inchauspé, each meal should start with fibre—so veggies. Then, proteins and fat, and lastly, carbs and sugar. Add a green starter to all your meals Every meal must start with some veggies, she shares. 'Veggie starters reduce the glucose spike of the meal that follows them. The objective is for the veggie starter to make up about 30% of the meal.' Stop counting calories According to the Glucose Goddess, counting calories is sometimes a waste of time. She shares, 'Counting calories doesn't necessarily improve health outcomes. Not all calories are equal: calories derived from fructose are more detrimental than those from glucose.' Have a savoury breakfast She proposes eating a filling, savoury breakfast packed with nutritional value. According to her, a savoury breakfast is composed of: - Protein (the centrepiece) - Fat - Fibre (if possible) - Optional starches - Nothing sweet except optional whole fruit (just for taste). Have any type of sugar you like – they're all the same According to her, no sugar is better for you, so choose what you prefer. Pick dessert over a sweet snack If we want to eat something sweet, our glucose should be as dessert after a meal rather than as a snack between meals, Inchauspé believes. Reach for vinegar before you eat Like many, she believes in the benefits of Apple cider vinegar for weight management and preventing rapid spikes in blood sugar levels. She suggests vinegar can be taken as: - 1 tablespoon in a tall glass of water (with a straw), or - As a salad dressing, 'Ideally, up to 20 minutes before a meal. This reduces the spike of your meal by up to 30%,' she shares. After you eat, move After meals, use your muscles for 10 minutes to reduce the glucose spike of the meal. Examples: - Walking - Tidying your house - Doing calf raises, etc. Put some clothes on your carbs This means dressing your carbs up with other nutrient-dense foods, such as proteins and fats, to reduce the speed of glucose absorption in our body. She claims that these hacks can help improve energy levels and reduce cravings and that blood sugar balance is the key to physical and mental health. Not everyone, however, believes that she has unlocked new secrets to blood sugar management. Many have accused her of revamping some of the oldest tricks in the book. Laura Bellows, associate professor of Nutritional Science at Cornell University, said some of the 'glucose hacks' are 'widely accepted by nutritionists', such as having protein and fat with carbs.
Daily Record
07-05-2025
- Health
- Daily Record
Biochemist names three 'healthy' breakfasts you must avoid - and what to eat instead
Jessie Inchauspé, known as the Glucose Goddess, claims these breakfast staples are the worst culprits for spiking blood pressure and boosting weight gain A biochemist has warned against three ' healthy ' breakfasts that are notorious for causing blood pressure spikes and promoting weight gain. Jessie Inchauspé, also known as the Glucose Goddess on social media, has detailed the breakfasts to steer clear of and suggested healthier alternatives. A sugar spike after eating, or a postprandial glucose spike, is a rapid and significant increase in blood sugar levels that occurs shortly after consuming carbohydrate-rich foods. When you consume carbs (particularly refined or high GI carbs like white bread, sweets, or sugary drinks), your body quickly breaks them down into glucose. This glucose swiftly enters the bloodstream, leading to a surge in blood sugar levels. The body reacts by releasing insulin to aid cells in absorbing the sugar. Frequent spikes compel your pancreas to release large amounts of insulin, which can result in insulin resistance over time—a major risk factor for type 2 diabetes. After a spike, blood sugar often plummets rapidly, leading to fatigue, irritability, and cravings for more sugar. Repeated spikes can cause oxidative stress and inflammation, which are associated with ageing, heart disease, and cognitive decline. Insulin promotes fat storage, especially when glucose is frequently elevated and not used for immediate energy, reports Plymouth Live. Frequent sugar spikes are linked with higher risks of: Type 2 diabetes Cardiovascular disease Obesity Polycystic ovary syndrome (PCOS) Jessie shared her advice on social media, where she is known as the Glucose Goddess. Jessie outlined three breakfasts to avoid: Fruit smoothie : A smoothie is a high-fructose, low-fibre breakfast that quickly raises blood sugar levels. Despite being made with fruit, the breakfast is not really a healthy choice. If you want to avoid sugar spikes, watch out for apples, bananas, and strawberries which cause a spike in blood sugar 'almost immediately'. You could eat the same fruit as a fruit salad to get the fibre, or add protein to your smoothie in the form of cottage cheese and nuts. Oatmeal porridge: Oatmeal is a good source of carbohydrates and fibre, but avoid instant oats and opt for larger or whole-grain oats, with nut butter or nuts, to slow the absorption of sugar into the blood and to boost protein. Muesli with fruit juice: Shop-bought muesli is often very high in sugar and if you also have fruit juice you will see a sudden sugar spike. Make your own muesli at home or opt for toast with avocado and drink something low-sugar such as tea. Jessie suggests starting your day with a low-GI breakfast. The term 'low GI' refers to the glycaemic index, which measures how quickly foods containing carbohydrates can increase your blood sugar levels after consumption. Foods with a low GI, typically rated 55 or below, cause a slower and more gradual rise in blood sugar levels. These include whole oats, lentils, most fruits, non-starchy vegetables, and sweet potatoes. Such foods are beneficial for managing diabetes, controlling weight, and providing long-term energy. A diet rich in low GI foods may also help reduce insulin resistance and lower the risk of heart disease. According to Jessie, beginning your day with a low GI breakfast can prevent mid-morning cravings that could lead to weight gain. It should also aid concentration and focus on morning tasks. For breakfast, Jessie recommends protein-rich foods such as eggs, yoghurt, cottage cheese, tofu, or chia seeds. Pairing carbohydrates like toast or oats with a source of healthy fats can further lower the meal's GI. Some of Jessie's recommended breakfast options include whole-grain oat porridge with almond butter or nuts, and whole-grain bread with avocado and a poached egg. She advises against processed foods like cereal, which can be high in hidden sugars and refined flours. Instead, opt for whole fresh fruits, nuts, seeds, and unrefined flours.
