Who is the Glucose Goddess?
Jessie Inchauspé, widely known as the “Glucose Goddess,” is a French biochemist and bestselling author who has revolutionized the way people understand and manage blood sugar. Through her research and social media influence, she has helped millions take control of their energy levels, cravings, and overall well-being by implementing simple but highly effective eating habits. Her methods don’t require restrictive dieting or calorie counting—just a few strategic changes that stabilize glucose levels and dramatically improve health.
Her book Glucose Revolution and her social media platform focus on easy, science-backed hacks that prevent glucose spikes, which can lead to fatigue, weight gain, mood swings, and long-term health issues like diabetes and cardiovascular diseases. By following her eating principles, individuals can enjoy their meals while keeping blood sugar steady and optimizing their health.
The Glucose Goddess’ Eating Hacks
1. Eat Foods in the Right Order
One of Jessie’s most famous hacks is eating foods in a specific sequence to minimize glucose spikes. The recommended order is:
- Start with fiber (such as vegetables, leafy greens, or legumes)
- Follow with protein and healthy fats (like chicken, fish, eggs, nuts, and avocados)
- End with carbohydrates and sugars (like rice, pasta, bread, or dessert)
Why does this work? Fiber creates a protective layer in the intestines, slowing down glucose absorption. Protein and fats further delay the breakdown of carbs, reducing sugar spikes and crashes. This strategy allows you to enjoy carbs without the negative metabolic impact.
2. Never Eat Carbs Alone
A major mistake people make is consuming carbohydrates on their own—whether it’s fruit, toast, or a bowl of cereal. Eating carbs alone causes a rapid glucose spike, followed by an energy crash and cravings.
Hack: Always pair carbohydrates with protein, fat, or fiber. Instead of eating an apple alone, pair it with peanut butter or cheese. Instead of plain toast, add eggs or avocado. These additions slow digestion, keeping energy levels stable and reducing hunger later.
3. Start Your Day with a Savory Breakfast
Many traditional breakfasts are packed with sugar—think cereals, muffins, pastries, and fruit smoothies. A high-carb breakfast leads to immediate glucose spikes, setting you up for an energy rollercoaster throughout the day.
Hack: Choose a protein-rich, fiber-packed breakfast instead. Some great options include eggs with vegetables, Greek yogurt with nuts, or a chia seed pudding with minimal sweeteners. This ensures sustained energy, improved focus, and reduced cravings.
4. Drink Vinegar Before a High-Carb Meal
One of Jessie’s most surprising but effective tips is consuming a tablespoon of vinegar (diluted in a glass of water) before eating a carb-heavy meal. Studies show that vinegar reduces the glucose spike by up to 30% by slowing down the breakdown of carbohydrates.
How to do it: Mix 1 tablespoon of apple cider vinegar or white vinegar in a glass of water and drink it 10–20 minutes before a meal. This can significantly reduce the negative effects of carbs on your blood sugar.
5. Move After Eating
Exercise is one of the most powerful ways to control blood sugar, but you don’t need an intense workout. Simple movement after meals helps muscles absorb glucose from the bloodstream, preventing spikes.
Hack: Walk for 10–20 minutes after meals, do some squats, or even tidy up your space. Any movement will help stabilize blood sugar levels and improve insulin sensitivity.
6. Dress Up Your Carbs
Refined carbohydrates like white rice, pasta, and bread cause fast glucose spikes. However, adding fiber, protein, or fat to these meals can significantly reduce their impact.
Examples:
- Instead of eating plain pasta, mix it with vegetables, olive oil, and protein like chicken or shrimp.
- Instead of eating white rice alone, pair it with beans, avocado, and a source of protein.
- Instead of plain bread, add almond butter or hummus to slow glucose absorption.
7. Eat Dessert After a Meal, Not on an Empty Stomach
If you love sweets, the timing matters. Eating sugar on an empty stomach causes an immediate glucose spike, leading to energy crashes and cravings.
Hack: Enjoy dessert only after a fiber- and protein-rich meal. This way, the body absorbs sugar more slowly, reducing its negative impact.
8. Avoid Sugary Drinks
Liquid sugar, found in sodas, fruit juices, and sweetened coffee drinks, causes some of the worst glucose spikes because it enters the bloodstream almost immediately.
Hack: Stick to water, unsweetened tea, or coffee without added sugar. If you love fruit juice, opt for whole fruits instead, as they contain fiber that slows sugar absorption.
9. Stay Hydrated
Dehydration can make glucose spikes worse and affect insulin sensitivity.
Hack: Drink plenty of water throughout the day, and if you consume alcohol, opt for lower-sugar options like dry wine or spirits mixed with soda water instead of sugary cocktails.
Final Thoughts
The Glucose Goddess’ eating hacks are simple but incredibly effective in stabilizing blood sugar, improving energy levels, and promoting overall health without restrictive dieting. By applying these strategies, you can enjoy your favorite foods in a smarter way while avoiding energy crashes, cravings, and long-term health issues.
By making small, science-backed tweaks to your eating habits, you can transform your relationship with food and feel better than ever. Give these hacks a try and experience the benefits for yourself!
