The Glucose Goddess Method: Your four-week guide to cutting cravings, getting your energy back, and feeling amazing. With 100+ super easy recipes

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Thousands of doctors, dietitians, practitioners, nurses, coaches, and more, use our content in their practice, to make sure their patients and clients get the latest science. If that is you, feel absolutely free to use any content that we share, it’s free and public. For instance, going and doing 30 squats after you have eaten something to help flatten your glucose curve. Just feels like it could bring up really negative images of young girls working out after every time they eat. Masamitsu Ichihashi et al., "Glycation stress and photo-aging in skin," Anti-aging medicine 8, no. 3 (2011): 23-29, https://www.jstage.jst.go.jp/article/jaam/8/3/8_3_23/_article/-char/ja/.

Reach for vinegar before you eat — This is having a teaspoon of vinegar (any type though many find apple cider vinegar is often the most palatable) in a tall glass with water before meals. Vinegar before meals has been shown to flatten the glucose spike. Jørgen Bjørnholt et al., "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men," Diabetes care 22, no. 1 (1999): 45-49, https://care.diabetesjournals.org/content/22/1/45. When we spike, our mitochondria become overwhelmed and start producing chemicals called free radicals . Free radicals harm our cells , mutate our DNA , lead to oxidative stress and inflammation . Sweet spikes do this even more than starchy spikes. Inflammation is the root cause of most diseases. Three out of five people will die of an inflammation-based disease. You should always approach any new diet with caution, ask questions and be kind with yourself when approaching weight loss.

Table of Contents

An ideal breakfast for steady glucose contains protein , fiber , fat , and optional starch and fruit (ideally, eaten last). Here’s how to make a savoury breakfast that keeps your glucose levels steady and helps you feel really great for the rest of the day. Your savoury breakfast should keep you full for 4 hours . If that’s not the case, increase the amount of protein in it. At the age of 39, I’m now also navigating the changes that are happening to my peri-menopausal body. Georgia Soldatos et al., "Advanced glycation end products and vascular structure and function," Current hypertension reports 8, no. 6 (2006): 472-478, https://pubmed.ncbi.nlm.nih.gov/17087858/. Jessie Inchauspé, a born communicator, has written the best practical guide to managing glucose to maximize health and longevity. DAVID SINCLAIR, Ph.D, Harvard Professor, TIME Magazine '100 most influential people in the world' and New York Times bestselling author of Lifespan I really haven’t done the whole green salad starter. I just don’t have the time or inclination to want to make another meal. But I have been just having something like a raw carrot with hummus (this is one tip she gives in the book to try out).

Let's think through it: when we eat toast, which is starch, and we add sugar to it, like jam for example, the spike gets bigger. But if we add fat, fiber, and protein to it, like almond butter, the spike is reduced. If you do not have a health condition that impacts blood glucose control, then you do not need to monitor, or worry about your blood glucose. At Glucose Goddess, our mission is to make cutting edge science accessible to all of you. We are scientists, not doctors, and we read on a continual basis the newest scientific discoveries done by amazing research teams across the world, and we summarize them into easy tips that you can apply to your life if you want to. They are all listed below. Even “healthy” sugars — like honey or stevia — will heighten your glucose levels. Instead, Inchauspé recommends using artificial sweeteners as a stopgap to wean yourself entirely off the sweet stuff.

A Dietitian’s take:

The best way to have steady energy is to switch to a savoury breakfast , avoiding the crash we usually get a couple of hours later. Even though glucose (found in starches and sugars) is our body's main energy source, if we eat too much of it during a meal, our body releases insulin to get rid of the excess. So instead of the newly digested glucose molecules staying around in our system to be used for fuel, they get stored away – as glycogen or fat .

Stop counting calories — I don’t think we need a full explanation of this as I know it’s something that people don’t want to have to spend their entire lives counting calories, and I am all for this. This is more about looking at the quality of your food and eating more whole foods and not having to count anything. Remember the basics of healthy nutrition. Eating a tuna sandwich whole can spike glucose levels faster than chowing down on each ingredient. Glucose Goddess Jessie Inchauspé, a born communicator, has written the best practical guide for managing glucose to maximize health and longevity.” —DAVID SINCLAIR, Ph.D, Harvard Professor, TIME Magazine “100 most influential people in the world” and New York Times bestselling author of Lifespan

Toys

So some pretty big claims are being made about this diet. Though I want to be clear from the get-go. When we spike, insulin gets released, and excess glucose gets stored in our liver , muscles , and fat cells. This is one of the ways that we gain fat on our body. When the spike comes from a sweet food (as opposed to a starchy one), it also contains fructose . Excess fructose has its own detrimental impact on our body. Here is our process: if, for example, we come across a study that shows on a large scale that walking after eating reduces the glucose spike of a meal, we create a glucose graph, testing this principle on our own body, to illustrate the paper. It’s just a way to communicate the scientific findings . No conclusions are ever drawn from a n=1 experiment, and no conclusions are drawn from anyone's personal data. That would be unscientific.

Jessie Inchauspé is a French biochemist, bestselling author, and founder of the Glucose Goddess movement. I feel we need to keep on moving away from demonising foods and labelling them as being in one corner of the other. This labelling only leads to the overriding guilt that comes after eating something that may be labelled as bad. Biplab Giri et al., "Chronic hyperglycemia mediated physiological alteration and metabolic distortion leads to organ dysfunction, infection, cancer progression and other pathophysiological consequences: an update on glucose toxicity,” Biomedicine & pharmacotherapy, no. 107 (2018): 306-328, https://www.sciencedirect.com/science/article/pii/S0753332218322406#fig0005. I know I like to have a little bit of balance in my life, my diet will never be ‘perfect’ and neither will my body. But I was interested to read this new book and see if a few tweaks to my eating habits could indeed make a difference to my overbearing sweet tooth which always seems to be my Achilles heel.

Multibuys

Currently, there is no conclusive evidence that the small fluctuations of blood glucose before and after eating can be detrimental to health. There can be times when you feel like you are doing all of the right things and not seeing the results fast enough. In fact, as it’s currently summer time I have probably been even more relaxed with my eating and have still managed to maintain my weight over the last few weeks. Jessie speaks about how balancing your glucose spikes can lead to improving hunger, cravings, fatigue, lessening menopause symptoms, reducing migraines, improving sleep, improving immune function and being especially beneficial for those that are attempting to manage type 2 diabetes. Taking a 10- or 20-minute walk after you eat can also minimize a glucose spike (see graph above). That’s because the glucose is immediately used by muscles as fuel, so it won’t accumulate. Inchauspé’s research recommends moving within a 70-minute window after you eat.