The Glucose Goddess EXPOSES The Truth About Sugar: What You NEED To Know
Added: Mar 18, 2024
In this podcast episode, Jessie Inchauspé, who is also known as 'The Glucose Goddess', discusses the importance of understanding glucose and its impact on our health. Glucose, also known as blood sugar, is the body's primary source of energy. It is derived from starches and sugars found in foods like bread, pasta, rice, potatoes, fruits, and sweets. While glucose is essential for energy, excessive consumption can lead to glucose spikes, which have detrimental effects on the body.Key takeaways
Start meals with vegetables or herbs to create a protective barrier in the intestines, slowing down the absorption of glucose from the rest of the meal.
Be mindful of hidden sources of glucose in foods like breakfast cereals, fruit smoothies, and dried fruits, which can contribute to blood sugar spikes.
Switch from a sweet breakfast to a savory breakfast centered around protein and healthy fats to stabilize blood sugar levels and prevent energy crashes.
Pair carbohydrate-rich snacks with protein, fat, or fiber to reduce glucose spikes and cravings between meals, promoting stable energy levels throughout the day.
Incorporate vinegar into meals to slow down the breakdown of food into glucose, helping regulate glucose levels and promote a feeling of fullness.
Importance of Balancing Blood Sugar Levels
Jessie emphasizes that balancing blood sugar levels is crucial for maintaining energy, mood, skin health, and even managing serious health conditions like type two diabetes. She believes that understanding how different foods affect blood sugar levels is key to improving overall health and well-being. By making simple dietary changes and following her simple hacks, individuals can take back control of their glucose levels and improve their health over time.
Glucose Spikes and Aging
Jessie explains that glucose spikes can accelerate the aging process. When the body experiences a rapid increase in glucose levels, it can lead to fatigue, inflammation, and glycation, a process that contributes to aging. Mitochondria, the powerhouse of cells, can become overwhelmed by excessive glucose, leading to fatigue and other health issues. Additionally, glucose spikes can increase inflammation in the body, which is linked to various diseases.
Hidden Sources of Glucose
Jessie highlights that many hidden sources of glucose can contribute to spikes in blood sugar levels. Breakfast foods, such as orange juice, fruit smoothies, breakfast cereals, and dried fruits, are often high in sugar and consuming these foods can lead to glucose spikes and subsequent health issues.
Switching to a Savory Breakfast
To avoid glucose spikes and maintain steady energy levels throughout the day, Jessie recommends switching from a sweet breakfast to a savory breakfast. A savory breakfast, centered around protein and healthy fats, can help stabilize blood sugar levels and prevent energy crashes. By starting the day with a balanced meal, individuals can avoid the post-meal slump often experienced after consuming sugary breakfast foods.
Effects of Sugar Addiction
Jessie acknowledges that sugar can be addictive due to its ability to release dopamine, the pleasure hormone, in the brain. Withdrawal symptoms, such as headaches, low energy, and cravings, can occur when individuals try to cut out sugar completely. Instead of drastic measures, she suggests making gradual changes to reduce sugar intake and improve overall health.
The Impact of Food Order on Glucose Levels
By understanding the order in which foods are consumed, individuals can reduce glucose spikes and maintain stable energy levels. Starting meals with vegetables, which are high in fiber, can create a protective barrier in the intestines, slowing down the absorption of glucose from the rest of the meal. This simple hack can help prevent post-meal crashes and cravings, promoting better overall health.
Cultural Traditions and Healthy Eating
Jessie points out that cultural traditions often incorporate practices that promote balanced eating habits. In countries like France, Italy, and the Middle East, it is common to start meals with vegetables or herbs, which can help regulate blood sugar levels and support overall health. By incorporating these traditions into daily eating habits, individuals can improve their relationship with food and maintain stable energy levels.
Recommended Daily Amount of Sugar
Jessie discusses the recommended daily amount of added sugar by the American Heart Association, which is 36 grams per day for men and 25 grams for women. She highlights the importance of not exceeding these limits and explains that managing when sugar is consumed can have a significant impact on glucose levels and overall health. By being mindful of sugar intake and timing, individuals can reduce cravings and improve their well-being.
Connection Between Glucose Levels and Mental Health
Jessie shares her personal journey of struggling with mental health issues and how managing her glucose levels helped improve her mental well-being. She explains the connection between glucose spikes and mental health, highlighting how irregular glucose levels can impact mood, irritability, and overall mental health. By stabilizing glucose levels, individuals can experience improvements in their mental resilience and well-being.
Benefits of Vinegar Before Meals
Another hack shared by Jessie, is consuming vinegar before meals to slow down the breakdown of food into glucose. Vinegar contains acetic acid, which can help regulate glucose levels and promote a feeling of fullness. By incorporating vinegar into meals, individuals can better manage their glucose balance and improve their overall health.
Snacking Tips for Managing Glucose Levels
Jessie provides a helpful tip for snackers, advising them to "put clothing on their carbs" by adding protein, fat, or fiber to carbohydrate-rich snacks. By pairing carbs with other nutrients, individuals can reduce glucose spikes and cravings between meals. This simple hack can help snackers make healthier choices and maintain stable glucose levels throughout the day.
Food Myths
Jessie debunks the myth that fruit eaten as dessert can "rot in your stomach," emphasizing that whole fruits are still a healthier option compared to processed sweets. By focusing on whole, unprocessed foods and understanding the molecules in our food, individuals can make informed choices to support steady glucose levels.
Stop Counting Calories
One of Jessie's key messages is to stop counting calories as the sole measure of a healthy diet. She explains that calories are not enough information to predict overall health and that focusing on the quality of food, rather than just the quantity, is essential. She encourages readers to become "food detectives" and learn about the molecules in their food to make informed choices for better health.
Supplements and Glucose Management
While supplements can be beneficial, Jessie cautions against relying solely on them for glucose management. She introduces her "Anti-Spike Formula," a supplement containing four plant-based ingredients known to support glucose levels. However, she emphasizes that supplements should complement a healthy diet and lifestyle, rather than replace essential dietary changes.
Perspective on Glucose Monitors
Jessie shares a shift in her perspective on wearing glucose monitors. While initially advocating for their use, she now recognizes that overt tracking can lead to stress and may not be necessary for everyone. Instead, she encourages individuals to listen to their bodies and focus on building a healthy relationship with food and their health.
Creating a Health Law
If Jessie could create one health law, she would ban all processed breakfast foods to promote healthier eating habits. By treating breakfast as any other meal and focusing on whole, nutrient-dense foods, individuals can start their day on a healthier note and support overall well-being.
