Jessie Inchauspé’s Glucose Revolution explains how stabilizing blood sugar can improve energy, mood, weight management, and overall health. She shares science-backed techniques to avoid glucose spikes while still enjoying favorite foods.

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Key Takeaways

1. Eat Foods in the Right Order

Eating foods in a specific sequence helps slow glucose absorption and reduce spikes.

The ideal order:

1. Fiber (vegetables, leafy greens, legumes) → Slows digestion and prevents a rapid glucose rise.
2. Protein and Fats (chicken, tofu, nuts, cheese, olive oil) → Help stabilize blood sugar.
3. Carbohydrates (rice, pasta, bread, fruits, sweets) → Digested last, leading to a slower, smaller glucose spike.

Studies show this approach can reduce glucose spikes by up to 75% compared to eating carbs first.

2. Add Vinegar Before Meals

• Drinking 1 tablespoon of vinegar (apple cider or white vinegar) diluted in a glass of water 10-30 minutes before meals can reduce glucose spikes by 30%.
• The acetic acid in vinegar slows carbohydrate breakdown and improves insulin sensitivity.
• Alternative: Use vinegar as a salad dressing before meals for the same effect.

3. Go for a Walk After Eating

• Moving your muscles after a meal helps them absorb glucose from the bloodstream, reducing spikes.
• Even 10 minutes of walking within 90 minutes after eating can lower glucose by up to 30%.
• If walking isn’t possible, doing squats, calf raises, or even household chores can help.

4. Never Eat Carbs Alone

• Eating carbohydrates alone causes a sharp glucose spike, followed by a crash, leading to hunger and cravings.
• Always pair carbs with protein, fiber, or fat to slow digestion and maintain stable blood sugar.
• Example:
  • Instead of plain bread, eat bread with avocado or peanut butter.
  • Instead of fruit juice, eat whole fruit with nuts.

5. Have a Savory Breakfast

• Starting the day with a high-carb, sugary breakfast (e.g., cereal, toast with jam, pastries) leads to an early glucose spike and energy crash.
• A protein + fat + fiber breakfast keeps glucose stable and provides longer-lasting energy.
• Good breakfast choices:
  • Scrambled eggs with avocado and spinach.
  • Greek yogurt with nuts and chia seeds.
  • Tofu scramble with vegetables.

6. Enjoy Dessert After a Meal, Not Alone

• Eating sweets on an empty stomach leads to a rapid glucose spike, causing cravings and fatigue later.
• If you want dessert, eat it after a balanced meal, when protein, fat, and fiber have slowed digestion.
• Example: Instead of eating chocolate in the afternoon alone, have it after dinner with protein and fiber.

7. Flatten the Curve with Protein Snacks

• Avoid high-carb snacks (e.g., crackers, chips, cookies) that cause glucose crashes.
• Instead, choose protein-based snacks, such as:
  • A handful of nuts.
  • Cheese with cucumber slices.
  • A boiled egg.
• If eating fruit, pair it with protein or fat (e.g., apple with almond butter) to stabilize blood sugar.

8. Drink Water, Not Sugary Drinks

• Liquid sugar (fruit juice, sodas, sweetened coffee/tea) spikes glucose faster than solid food because there’s no fiber or fat to slow absorption.
• Instead, opt for:
  • Water with lemon.
  • Unsweetened tea or coffee.
  • Sparkling water with a splash of lime.
• If drinking fruit juice, pair it with protein and fat (e.g., juice with a handful of nuts).

9. Get Enough Sleep

• Lack of sleep affects insulin sensitivity, making glucose levels harder to control.
• Poor sleep leads to increased cravings for sugar and processed carbs.
• Aim for 7-9 hours of quality sleep each night to support glucose regulation.

10. Use the “Clothing Strategy” for Carbs

• Think of carbs as “naked” when eaten alone (e.g., white bread, pasta, rice) and “clothe” them with fiber, fat, or protein.
• Examples:
  • Instead of plain pasta, add olive oil and chicken.
  • Instead of white rice, mix it with beans and avocado.
• This slows glucose absorption and reduces energy crashes.

Final Thoughts

Personally, I’ve found that exercise is one of the most effective ways to lower blood glucose quickly.

For instance, without exercise, it typically takes around 2 hours for my blood glucose to drop by 2 mmol/L (e.g., from 8 mmol/L to below 6 mmol/L).

However, last Sunday, after a meal where my glucose spiked to 9.7 mmol/L, I did some squats and pushups. Within just 30 minutes, my glucose dropped to 5.7 mmol/L. This shows how even a short burst of movement can make a huge difference in glucose regulation.

If you’re looking for a simple way to control blood sugar, try incorporating some light exercise after meals—it works faster than you might expect!