Latest news with #TheGlucoseGoddessMethod
Yahoo
13-03-2025
- Health
- Yahoo
Eating Food in This Order Can Have Similar Benefits to Ozempic
By now, you likely know which foods and drinks can help prevent Type 2 diabetes—but did you know that the order in which you eat them can make a big difference in improving blood sugar and boosting your GLP-1 production (and weight loss!), too? Well, now you do. Or at least you will if you keep reading. 🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊 But first, some backstory: I first learned about the food order phenomeon from French microbiologist Jessie Inchauspé (who you might know as @glucosegoddess on Instagram). The author of several books and cookbooks on the theme of stabilizing blood sugar, most of which I own and have read front to back (I recommend The Glucose Goddess Method), she's known for sharing easy-to-DIY blood sugar hacks for her readers and followers to implement in everyday life. One of the most popular? Eating food in a specific order, which wasn't her idea alone: Several studies conducted over the past decade have found that the sequence in which you eat your foods can impact your blood sugar, insulin, and GLP-1 levels and production. This exciting, because that's also what GLP-1 medications like Ozempic and Wegovy do. Parade aims to feature only the best products and services. If you buy something via one of our links, we may earn a commission. Related: Published in the journal Diabetes Care, a 2015 study had 16 individuals with Type 2 diabetes eat the same meal for three days—but in different orders each time. For the first day, they had carbohydrates first, followed by proteins and vegetables. On the second day, they ate protein and vegetables first, consuming carbs afterwards. For the the last meal of the study, they ate three elements—carbs, protein, and vegetables—altogether. After measuring glucose, insulin and other related hormonal responses, the study found that participants who ate carbs last produced higher levels of GLP-1 and lower levels of insulin while demonstrating a 53% over all reduction in blood sugar levels after eating as compared to eating carbs first. Multiple studies have since replicated these findings—published in BMJ Open Diabetes Research & Care and Nutrients, respectively—but the most most recent was published in Diabetes Care in February 2025. Led by yet another group of researchers at Weill Cornell Medicine, they found that the carbs-last approach was associated with 44% lower sugar peaks compared with eating carbs first. Ending with carbs last helped stabilize participants' glucose levels, reducing glycemic variability by 16.5%, and even aided in unintentional weight loss: Participants lost an average of 4.3 pounds in 12 days despite not making changes to their caloric intake. TL;DR? Eat your fiber-rich veggies and proteins first—so start with a salad with chicken or tofu, for example—then eat your carbs (rice, pasta, potatoes, bread). Your blood sugar, insulin and GLP-1 levels will thank you. Related: As for why or how food order could possibly have this effect? Basically, fiber-rich vegetables take longer to digest, which forms a protective "barrier" in your stomach. This slows the breakdown and absorption of carbohydrates, preventing blood sugar spikes and crashes and therefore increasing GLP-1. (This is also why increasing fiber is often recommended for blood sugar control. Fiber is great for it!) Alternatively, when you eat carbs first, your body quickly converts them into glucose, resulting in a surge of insulin to manage the sugar rush. Eating protein and fiber first reduces the need for that huge insulin response, making blood sugar more stable over time. The less blood sugar spikes you have means more sustained levels of GLP-1. I know this is probably confusing, but basically, fiber likes to go first in the gut. Related: You don't need to have Type 2 diabetes to reap the benefits of this food sequence: One of the aforementioned studies saw a 40% reduction in post-meal blood sugar peaks when eating carbs first as compared to last in people with prediabetes. This means they had high blood sugar, but not high enough to be considered Type 2 diabetes. Translation? Yes, the benefits seem to apply whether or not you're diabetic. So go eat that salad (first)! Related: As for why this matters? This information provides a simple, practical and most importantly, sustainable solution for everyday blood sugar control that almost anyone can follow. Plus, there's no medication required. "We're always looking for ways to help people with diabetes lower their blood sugar," said , who served as the 2015 study's senior author and principal investigator. "We rely on medicine, but diet is an important part of this process, too. Unfortunately, we've found that it's difficult to get people to change their eating habits." Also the Sanford I. Weill Professor of Metabolic Research at Weill-Cornell Medical College and director the Comprehensive Weight Control Center (both at the time of the study and in present day), Dr. Aronne continued: "Carbohydrates raise blood sugar, but if you tell someone not to eat them—or to drastically cut back—it's hard for them to comply. This study points to an easier way that patients might lower their blood sugar and insulin levels." Thus, rather than telling people to completely cut out one type of food, they can simply modify how they're eating it—and hopefully get some Ozempic-like perks while they're at it. Up Next:"Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes." BMJ open diabetes research & care. "A Randomized Controlled Pilot Study of the Food Order Behavioral Intervention in Prediabetes." Nutrients. "Carbohydrates-Last Food Order Improves Time in Range and Reduces Glycemic Variability." Diabetes care. Dr. Louis J. Aronne, MD, FACP, Sanford I. Weill Professor of Metabolic Research at Weill-Cornell Medical College and director the Comprehensive Weight Control Center "Food order has significant impact on glucose and insulin levels." Weill Cornell Medicine.
Yahoo
01-03-2025
- Health
- Yahoo
Diabetes Advice for Weight Loss Success and Blood Sugar Lowering
The different types of diabetes—prediabetes, type 1, type 2, type 1.5—have different courses of treatment and management. But health experts agree on one thing: There's a universal need to improve blood-sugar regulation. 'Everyone benefits from steadying their levels,' says Georgetown University–trained biochemist Jessie Inchauspé, author of The Glucose Goddess Method. Here, expert advice on how to reduce blood-sugar spikes, whether you have diabetes or not. And don't miss the inspiring diabetes success story at the end where Shannon Clark shares how she lost 204 pounds and lowered her blood sugar numbers by 400 points! Expert tips for managing blood sugar levels… 'Remember, fixing your food is always the place to start,' says Inchauspé. Even if you need diabetes medication, 'diet is a very strong tool for controlling blood sugar,' adds Peter Brukner, MD, chairperson of the Defeat Diabetes program. In fact, dietary changes can also help you cut back on diabetes medication. Here are some ways to tweak your diet: 'I have yet to see a patient, in all my years of assessing thousands of women, who doesn't have a disorder of carbohydrate metabolism, which is leading them down the path toward diabetes.' -Florence Comite, MD Yale- and NIH-trained endocrinologist Florence Comite, MD, says, 'I have yet to see a patient, in all my years of assessing thousands of women, who doesn't have a disorder of carbohydrate metabolism, which is leading them down the path toward diabetes. It's in our genetic makeup to store carbohydrates as fat.' So doctors often advise on lowering overall carbs, or keeping carb intake between 26 percent and 45 percent of daily calories. There is an exception to the low-carb rule. When eating carbs, choose complex carbs with a low glycemic index, such as whole grains, legumes and nonstarchy veggies. This is a surefire way to lose weight: A study out of Paris found that people eating a blood sugar–reducing diet like this lost 2,500 percent more body fat than those eating a blood sugar–spiking diet. Reach for entrees made with lean poultry, fish, tofu or beans to satisfy cravings and cut down on mindless snacking. Bonus: Eating this way can spur weight loss. A study published in The International Journal of Obesity found that overweight people who ate protein-rich eggs for breakfast shed 65 percent more weight than those who chose carb-rich foods in the morning. Try foods like avocados, nuts, seeds, olive oil and fish to improve insulin sensitivity, boost energy and speed weight loss. A 2025 study published in the journal Nature Medicine estimates that every year, 2.2 million new cases of type 2 diabetes are diagnosed, thanks to consumption of sugar-sweetened beverages like soda—a number that accounts for 10 percent of type 2 diabetes cases around the world. Opt for plant-based options like veggies, fruits and whole grains. It aids in blood-sugar control and improves overall gut health. There's a growing mountain of research on the ability of specific minerals to naturally improve blood-sugar regulation. Supplementing with chromium helps many people, like Shannon Clark, who lowered her blood sugar from 500 mg/dL to 100 mg/dL. (Check out her story below…) Finally, getting plenty of vitamins and minerals in general can support immunity to guard against autoimmune attacks that can trigger diabetes types 1 and 1.5. Managing weight and blood sugar goes beyond the food on our plate. Check out these healthy habits: Getting exercise, even a brisk walk, helps shuttle blood sugar out of the bloodstream so it isn't stored as body fat. A Cleveland Clinic study shows that exercising after a meal reduces blood-sugar bumps by 45 percent. Maintaining a healthy weight this way can also help in the long run. Obesity strains the body by requiring it to make more insulin. 'For people predisposed to diabetes, this increased demand could potentially accelerate the loss of insulin-producing cells,' explains Soma Mandal, MD, an internist and women's health specialist. This habit has been shown to improve diabetes symptoms by lowering stress and inflammation. In fact, the hormones cortisol and adrenaline can hinder insulin function, causing insulin resistance. One techy tool to try: The Breathing App for Diabetes, which can reduce stress by 44 percent in just 28 days. The free app offers a set of daily breathing practices scientifically proven to drop A1C levels—a measurement of blood sugar over three months. One supplement helping people manage blood sugar and avoid damaging spikes was developed by biochemist Jessie Inchauspé, The Glucose Goddess. Anti-Spike Formula contains four active ingredients, including mulberry leaf extract (250 mg), shown in 22 studies to improve blood sugar. A study in PLOS One found the ingredient reduced spikes by up to 40 percent after a meal. Inchauspé calls the 'amazing wealth of data' on mulberry leaf to be 'mind blowing.' After slipping and falling in the shower, Shannon Clark, 57, of Texas, received a dire warning from her doctor: 'You can plan your funeral or you can do something about it.' Shannon had always been tall (she's 6'5') and able to carry extra pounds, but her carb cravings led to weight gain, type 2 diabetes and the need to take 10 Rx medications. Plus, her blood-sugar readings were sky-high. So, following the holidays, Shannon adopted a low-carb/high-protein diet, began supplementing with blood sugar–lowering minerals like chromium and started exercising on a rowing machine at a gym called Row House Fitness. In three weeks, she dropped 32 pounds. And within two months, she was down 50 pounds. While Shannon is still working toward her goal and living with type 2, she has shed an amazing 204 pounds since January 2023, reduced her cholesterol, gotten off six meds and lowered her dose of metformin. 'My blood-sugar readings went from 500 to 100, and my A1C fell from 9.6 to 4.7!' Today, she shares, 'I am back to wearing clothes from 2017.' The busy dental consultant adds, 'It has been three years of getting my life back. For the first time, I feel like I have a future!' The Weight Loss Secret That Helped 1 Woman Shed 155 Pounds and Reverse Diabetes This Kind of Chocolate Can Reduce Your Risk of Diabetes by 21%—Experts Explain Why FDA Approves Ozempic for Kidney Disease—Here's What Doctors Say About Its Benefits This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
