Hello, fabulous readers! 🌟 Today, we’re introducing the eye-opening world of the Glucose Goddess and her groundbreaking Glucose Revolution. If you’ve been hearing the buzz about balancing blood sugar and how it can transform your health, you’re in for a treat. Let’s explore who the Glucose Goddess is, what the Glucose Revolution entails, and how you can incorporate these principles into your daily meals for a healthier, more vibrant you.
Who is the Glucose Goddess?
The Glucose Goddess, also known as Jessie Inchauspé, is a biochemist and author dedicated to helping people understand and manage their blood sugar levels. Through her research and practical tips, she teaches how to stabilize glucose levels to improve energy, mood, and overall health. Her approach is accessible and science-based, making the complex world of glucose metabolism easy to understand and apply.
What is the Glucose Revolution?
The Glucose Revolution is Jessie’s mission to educate and empower people to take control of their health by understanding the impact of glucose on the body. It focuses on simple, actionable steps to flatten glucose spikes, which can lead to better energy levels, reduced cravings, improved mood, and long-term health benefits like weight management and reduced risk of chronic diseases.
The Glucose Revolution is about more than just avoiding sugar; it's about making informed choices that support your body’s natural metabolic rhythms. Jessie’s approach emphasizes the importance of understanding the science behind blood sugar management and applying simple, yet effective, changes to your diet and lifestyle.
Glucose, Glycation and Aging
The more glucose spikes we experience, the faster we age. These spikes accelerate a process called glycation, which plays a significant role in aging. Jessie Inchauspé explains glycation as being similar to cooking: from the moment we're born, we slowly start to "cook" through glycation until we're "fully cooked." Each glucose spike, especially those from sugary foods, speeds up this process. This manifests externally as wrinkles on our skin and internally as our organs gradually deteriorate. Additionally, glycation increases inflammation in the body.
The Principles of the Glucose Revolution
Eat foods in the right order (fiber, then proteins and fats, then starches and sugars)
Add a veggie starter to one meal a day (e.g. start your meal with a salad)
Have a savory breakfast
When you eat something sweet, eat it as dessert, not as a snack
Have one tablespoon of (any) vinegar a day before the meal that will be highest in glucose (have the vinegar as part of your dressing on a veggie starter or drink it diluted in water)
After you eat, MOVE
Dress your carbs (avoid eating starchy and sweet foods on their own. Clothe them with protein, fat, and/or fiber to slow down glucose absorption. For example, have greek yoghurt with your brownie or ham with your bread).
Example Meals and Eating Order
Breakfast: Veggie Omelette with Avocado and Whole Grain Toast
1. Start with Veggies: Begin your meal with a small side salad or a handful of cherry tomatoes.
2. Protein and Healthy Fats: Enjoy a veggie omelette made with spinach, peppers, and onions, cooked in grass fed butter, and a few slices of avocado on the side.
3. Carbs Last: Finish with a slice of whole grain toast.
Lunch: Grilled Chicken Salad with Quinoa
1. Start with Veggies: Begin with a generous portion of mixed greens, cucumber, and bell peppers.
2. Protein and Healthy Fats: Add grilled chicken breast and a handful of nuts or seeds, like almonds or sunflower seeds.
3. Carbs Last: End with a small serving of quinoa mixed into the salad or on the side.
Dinner: Salmon with Roasted Vegetables and Brown Rice
1. Start with Veggies: Begin with roasted vegetables, such as Brussels sprouts, carrots, and zucchini.
2. Protein and Healthy Fats: Enjoy a serving of baked or grilled salmon drizzled with olive oil.
3. Carbs Last: Finish with a portion of brown rice or a small serving of sweet potato.
Additional Tips from the Glucose Goddess
Vinegar Before Meals
Consuming a tablespoon of vinegar diluted in water before meals can help reduce glucose spikes by slowing down the rate at which food empties from your stomach. This is due to the acetic acid in vinegar, which has been shown to inhibit enzymes that break down carbohydrates into sugars. By slowing this process, vinegar helps to moderate the release of glucose into the bloodstream, leading to a more gradual increase in blood sugar levels. Additionally, vinegar can improve insulin sensitivity, which helps your body use glucose more effectively and reduces the likelihood of spikes and crashes.
Stay Active
Incorporating physical activity, especially after meals, can help your muscles use up glucose and prevent spikes. When you exercise, your muscles contract and use glucose as a source of energy. This process doesn't rely solely on insulin, meaning that exercise can help lower blood sugar levels even in individuals with insulin resistance. Activities such as a brisk walk, light jogging, or even household chores like cleaning or gardening after meals can be particularly effective in reducing post-meal blood sugar spikes. Regular physical activity also improves overall insulin sensitivity, making it easier for your body to manage glucose levels over the long term.
Hydrate Well
Drinking plenty of water helps to regulate blood sugar levels and supports overall health. Proper hydration is essential for maintaining optimal blood volume and ensuring that glucose can move efficiently through the bloodstream to cells where it’s needed for energy. Dehydration can lead to higher blood sugar levels because the concentration of glucose in your blood becomes higher when there's less water. Moreover, adequate hydration supports kidney function, helping to flush out excess glucose through urine. Drinking water before and during meals can also help you feel full faster, potentially reducing the amount of food and glucose you consume.
Avoid Sugary Beverages
Sugary beverages like soda, fruit juices, and sweetened coffee or tea can cause rapid spikes in blood sugar because they contain large amounts of easily digestible sugars with little to no fiber, fat, or protein to slow down absorption. These spikes can lead to a quick rise and fall in blood sugar levels, which can cause energy crashes, increased hunger, and cravings for more sugar. By avoiding sugary drinks and opting for water, herbal tea, or beverages with no added sugars, you can maintain more stable blood glucose levels and prevent these rapid fluctuations.
Fiber-Rich Foods
Including fiber-rich foods in your diet is crucial for blood sugar management. Fiber, particularly soluble fiber, slows the digestion and absorption of carbohydrates. This slower process means that glucose enters the bloodstream more gradually, preventing rapid spikes. Fiber also supports gut health by promoting a healthy microbiome and regular bowel movements. Foods high in fiber include vegetables, fruits, legumes, nuts, seeds, and whole grains. By starting your meals with fiber-rich foods, you can create a buffer that helps regulate the absorption of glucose from other foods consumed later in the meal.
By following the principles of the Glucose Revolution, you can enjoy balanced blood sugar levels and all the associated health benefits. Remember, it's not just about what you eat, but also the order in which you eat it. Start with veggies, follow with protein and fats, and save carbs for last to keep your glucose levels steady.
Ready to join the Glucose Revolution? Share your meal ideas below!
Stay vibrant, healthy, and balanced, lovelies! 🌟
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