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

by Jessie Inchauspé

Many of us have complicated feelings about fat, but it’s actually very useful: your body uses its fat reserves to provide storage space for the excess glucose and fructose floating around in your bloodstream. We shouldn’t be mad at our body for putting on fat; instead, we should thank it for trying to protect us from oxidative stress, glycation, and inflammation. The more you’re able to grow the number and size of your fat cells (which is usually a function of genetics), the longer you’ll be protected against excess glucose and fructose (but the more weight you will put on).

As I’ve discovered more about glucose, I’ve learned that there is a wide array of unwelcome short-term symptoms associated with spikes and dips, and they vary from person to person. For some, they’re dizziness, nausea, heart palpitations, sweats, food cravings, and stress; for others, like me, they’re exhaustion and brain fog. And for many Glucose Goddess community members, a glucose spike can also bring on poor mood or anxiety.

What is the right order? It’s fiber first, protein and fat second, starches and sugars last.

fattoush, a traditional Lebanese salad. So off she went to make it herself: she combined chopped bell peppers, cucumbers, tomatoes, and radishes with lettuce, a handful of parsley, spring onions, and seasoned it with olive oil, salt, and a lot of lemon juice.

rye with a sourdough starter. It’s traditionally German and usually called seed bread or pumpernickel. Those contain the most fiber.

cups of it in a bowl with 2 tablespoons of olive oil, 1 tablespoon of vinegar (any kind you like), and salt and pepper, and top with a handful of crumbled feta cheese and toasted nuts. (It’s okay, and good, to mix some protein and fats into your green starter.) You can also add pesto, grated parmesan cheese, and some toasted seeds, as you prefer. It should be something quick that you find tasty. This isn’t cooking; it’s assembling.

focus on flattening their glucose curves can eat more calories and lose more fat more easily than people who eat fewer calories but do not flatten their glucose curves. Let’s repeat that: people on a glucose-flattening diet can lose more weight while eating more calories than people who eat fewer calories but spike their glucose levels.

those healthy individuals, a bowl of cereal sent their glucose levels into a zone of deregulation thought to be attainable only by people with diabetes. Sixteen of the 20 participants experienced a glucose spike above 140 mg/dL (the cutoff for prediabetes, signaling problems with glucose regulation), and some even spiked above 200 mg/dL (in the range of type 2 diabetes). That didn’t mean that the participants were diabetic—they weren’t. But it did mean that healthy people could spike as high as diabetics and suffer the harmful side effects those spikes cause. The discovery was groundbreaking.

My go-to smoothie recipe is 2 scoops of protein powder, 1 tablespoon flaxseed oil, ¼ avocado, 1 tablespoon crunchy almond butter, ¼ banana, 1 cup frozen berries, and some unsweetened almond milk.

trick. I also like drinking teas that are naturally sweet, such as cinnamon or licorice. It always helps me.

This used to be different: up through the 1980s, people didn’t snack as often between meals, so they spent only 8 to 12 hours in the postprandial state. Snacking is a 1990s invention, like low-waisted jeans (something to think about). When our

you can easily go five hours between meals without feeling light-headed, shaky, or hangry, you’re likely to be metabolically flexible.

order vinaigrette instead of ranch dressing next time.

vinegars work. Here, white wine vinegar. The Brits had it right! Are there any negative side effects?

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,

Eating carbohydrates alone isn’t just bad for our glucose levels, it also plays havoc with our hunger hormones. So we go from feeling full to being hungry again very quickly.

In the end, rice is still rice, even if it’s whole grain or wild rice. Don’t let it go out naked. Mix in chopped fresh herbs, such as mint, parsley, and dill, and roasted nuts, such as almonds or pistachios, and enjoy it alongside roasted salmon or chicken. Voilà, your carbs are dressed to the nines—and to my mind, tastier, too.