Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar

by Jessie Inchauspé

First, eat protein, fats, and fiber—an egg, for example, a couple of spoonfuls of full-fat yogurt, or any combination of the foods from “The 5-Minute Savory Breakfast” section above and on the previous page. Then have the sweet food:

their high fiber content and low sugar content.

Then eat it with 5% Greek yogurt instead of milk, which adds fat to the mix. Top with nuts,

berries, citrus fruits, and small, tart apples, because they contain the most fiber and smallest amount of sugar.

If you add sugar to your coffee, make sure you eat something glucose-steady beforehand—even just a slice of cheese.

Treat your breakfast like your lunch, and eat a savory meal. What happens? How do you feel?

Eating a savory one will help curb hunger, banish cravings, boost energy, sharpen mental clarity, and more for the next 12 hours.

HAVE ANY TYPE OF SUGAR YOU LIKE—THEY’RE ALL THE SAME

there is no difference between table sugar and honey.

there is no difference between table sugar and any of these: agave syrup, brown sugar, caster sugar, coconut sugar, confectioner’s sugar, demerara sugar, evaporated cane juice, honey, muscovado sugar, maple syrup, molasses, palm sugar, palmyra tree sugar, turbinado (raw) sugar.

all made of glucose an...

any kind of sugar, regardless of its color, taste, or plant of origin, is still glucose and fructose, and will still lead to glucose and fructose spikes in our bodies.

Some sugars contain more fructose, while others contain more glucose.

As a result, since agave has more fructose than table sugar does, it is actually worse for our health than table sugar. Don’t believe the hype.

there aren’t that many antioxidants in honey anyway; you can find all the antioxidants contained in a teaspoon of honey in half a blueberry. That’s right—half a blueberry!

Since all sugars, regardless of their source, are eaten for pleasure, pick whichever one you like best—and enjoy it in moderation.

When we want something sweet, the best thing we can do is to eat whole fruit.

cinnamon, cacao powder, cacao nibs, shredded unsweetened coconut, or unsweetened nut butter (I

The best sweeteners that have no side effects on glucose and insulin levels are: Allulose Monk fruit Stevia (look for pure stevia extract

Erythritol

avoid, because they are known to increase insulin and/or glucose levels,

Aspartame Maltitol (turns to glucose when digested) Sucralose Xylitol

Acesulfame-K

As you start to feel better, your cravings will dissipate and you will impress yourself with how easily your sugar intake will diminish.

PICK DESSERT OVER A SWEET SNACK

eat larger, more filling meals so you don’t need to snack every hour or two. That goes against a popular belief that eating “six small meals a day” is better than two or three big ones, but research bears it out.

intermittent fasting, where you either fast for 6, 9, 12, or 16 hours at a time or drastically reduce your calorie intake a couple of days a week.

if you want to eat something sweet, it’s better to have it as dessert rather than as a snack in the middle of the day on an empty stomach.

So whether it’s a piece of fruit, a smoothie, a candy bar, or a cookie, if you’re going to eat it, do it at the end of a meal.

The best time to eat something sweet is after you’ve already eaten a meal with fat, protein, and fiber.

REACH FOR VINEGAR BEFORE YOU EAT

drink consisting of a tablespoon of vinegar in a tall glass of water, drunk a few minutes before eating something sweet, flattens the ensuing glucose and insulin spikes. With that, cravings are curbed, hunger is tamed, and more fat is burned.

apple cider vinegar (ACV). The reason is that most people find that it tastes better than the other vinegars when diluted in that tall glass of water. But all vinegars work identically on our glucose, so pick the one you please.

drink 1 or 2 tablespoons of vinegar in a tall glass of water before their meals for three months

the subjects lost two to four pounds and reduced their visceral fat, waist and hip measurements, and triglyceride levels.

when they drank vinegar before eating a meal rich in carbohydrates, the glucose spike from that meal was reduced by 8 to 30 percent.

What’s more, acetic acid not only reduces the amount of insulin present—which helps us get back to fat-burning mode—it also has a remarkable effect on our DNA. It tells our DNA to reprogram a bit so that our mitochondria burn more fat. Yep. For real.

This hack works for both sweet and starchy foods. Maybe you’re ready

to dig into a big bowl of pasta. Maybe you’re about to eat the slice of cherry pie you’ve set aside for your dessert. Or maybe you’re at a birthday party and you must have chocolate cake in the middle of the afternoon (and you’re thankful they didn’t serve brussel sprouts instead). Reach for vinegar first to counter some of the side effects of a glucose spike.

Here’s an even easier way to use this hack: now that you’re adding a green starter to all your meals, you can add some vinegar to your dressing.

In participants who had the dressing with vinegar, the glucose spike was 31 percent smaller. So order vinaigrette instead of ranch dressing next time.

Ideally, drink it 20 minutes (or less) before eating. You can also drink it during, or up to 20 minutes after, eating, and it will work almost as well.

Drinking it after eating something sweet or starchy (again, up to 20 minutes after) is much better than not drinking it at all. It still has glucose-lowering effects.

first, vinegar pills and vinegar gummies don’t work very well. They can even contain sugar!

A cup of hot cinnamon tea and 1 tablespoon of apple cider vinegar A glass of water, a pinch of salt, a pinch of cinnamon, and

1 teaspoon of apple cider vinegar A glass of water, a pinch of salt, 1 teaspoon of liquid aminos, and 1 tablespoon of apple cider vinegar A teapot of hot water, with a wedge of lemon, some ginger root, 1 tablespoon of apple cider vinegar, and a pinch of allulose, monk fruit, stevia extract or erythritol for sweetness

And if you really can’t stomach the taste, replace vinegar with my capsules that you can find at www.antispike.com.

AFTER YOU EAT, MOVE

He decided he’d try walking after meals,

He just had to stand up after his lunch of rice and meat and go for a 10-minute walk in his neighborhood.