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Meet the Glucose Goddess
It still amazes me that my husband can eat one large meal a day where I feel ‘hangry’ after a few hours. At least that used to be the case. Since my fasting glucose labs came back as ‘pre-diabetic’, I now work to reduce my sugar intake. Type 2 diabetes runs in my family and I know the havoc that diagnosis could wreak on my body and mind. So, the message that Jessie Inchauspé (as the Glucose Goddess) shares intrigues me.
Do you-
-Have intense cravings for sweet foods?
-Feel hungry most of the time?
-Experience chronic fatigue and/or brain fog?
-Notice hormonal problems (polycystic ovarian syndrome, fertility struggles)?
These frustrating symptoms could be the result of one of several conditions but the safest and (most often) quickest action is to address glucose spikes and crashes.
What is a glucose spike?
Blood sugar or glucose, is the sugar that circulates in your bloodstream from the breakdown of foods you eat. Glucose is a crucial energy source but when we deliver too much, too quickly with specific foods, we experience what is called a glucose spike. This phenomenon does not only affect people with diabetes. Many of us experience glucose spikes and crashes (up to 80% of the population). If this happens consistently, it can really stress your body and brain. Long term glucose spikes can contribute to the development of conditions such as insulin resistance, prediabetes, type 2 diabetes, heart disease, and even Alzheimer’s disease.
By keeping these levels more stable, you not only feel better day-to-day but also support your long-term health and wellness. Removing highly processed foods and sugar in your diet is the best first step in taking care of your body and brain. However, the following suggestions allow you to “have your cake and eat it too.”
Meet the Glucose Goddess–
French biochemist and author Jessie Inchauspé’s (aka the Glucose Goddess) career centers around studying the effects of glucose intake and regulation. Her research found that you don’t necessarily need to change your entire diet – just how you eat.
On her website and in her books, Inchauspé outlines ten hacks for managing blood sugar through practical, everyday actions. Since I first ‘met’ Jessie, on a recent podcast, I’ve been experimenting with her suggestions. Here are my top five:
1: Flatten Your Breakfast Curve
The most powerful place to start is breakfast with foods that have a lower glycemic impact (think egg scramble, turkey roll-up, leftovers, or protein shake) instead of popular high-carb breakfast foods. We have bought into the marketing campaign for breakfast cereals, bagels and danish for breakfast however high carb foods in the morning begin a day-long glucose rollercoaster. This was a slow process but well worth it to re-think my breakfast foods. It makes a huge difference for me.
2: Veggie starters
Begin all your meals with vegetables before consuming starchy or high sugar carbohydrates to take advantage of the fiber. This amazing substance is great for your GI system, fills you up more quickly, and slows down the absorption of sugars and carbohydrates that follow. I’ve been starting my lunch and dinner with broccoli or peppers with hummus or a small v8.
3: Vinegar Before You Eat
Apple cider vinegar (put in seltzer or just take a shot) before eating a meal high in starches or carbs (ie. pasta, bread, potatoes) harnesses the power of acetic acid, slows down digestion, and improves insulin sensitivity with lower blood sugar responses post-meal. At a restaurant, start with a salad including a vinegar-based dressing for the added benefit of the fiber. I simply try to avoid these high glycemic index foods in my diet and feel better for it!
4: After You Eat, Move
Mild physical activity after eating, such as walking or doing some light chores helps utilize the glucose entering your bloodstream. That way, some of the glucose you just ate goes to your muscles instead of creating a spike. Taking a walk after dinner is the perfect way to de-stress and relax your body towards sleep. It is one of my goals to eat a little earlier so I have time to walk or stretch after dinner.
5: Put Some Clothes on Your Carbs
When consuming carbohydrates, “dress them up” with fiber, protein, or healthy fats. This could mean eating whole grain bread with avocado or oatmeal with nuts and seeds, which slows down the digestion of carbs and the resultant blood sugar rise. This hack is my biggest take-away. The idea of saving sweets as desserts instead of as a snack has made a huge impact in my insulin regulation.
If you have type 1 or type 2 diabetes, insulin resistance, or prediabetes, balancing your glucose levels is key to being able to live a long healthy life. Even without these conditions, balancing your glucose levels can improve: cravings, constant hunger, fatigue, brain fog, hormonal and fertility issues, skin conditions, wrinkles, poor sleep, menopause symptoms, mental health symptoms, and your immune system. Avoiding spikes also reduces inflammation and the risk of heart disease, Alzheimer’s disease, fatty liver disease, and cancer. www.glucosegoddess.com.
Since hearing Jessie on a recent podcast, I am committed to only indulging in sweet treats after a healthy meal without feeling deprived. I notice a leveling of my mood. Now, I feel hunger cues between meal and not just the brain fog and craving roller-coaster. However, the only way to know if these suggestions would work for you is to experiment! (or use a continuous glucose monitor). Each of us has agency over our own health. Making small, simple, and low-cost changes to our daily habits begins the journey to lasting change.
Resources:
Books- Glucose Revolution and The Glucose Goddess Method by Jessie Inchauspé.
Instagram: @GlucoseGoddess
Link to glycemic index article: https://www.verywellhealth.com/glycemic-index-chart-for-common-foods-1087476
Wishing you well
-Trish
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