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Do you want to improve your health by balancing your blood sugar levels? Are you interested in finding out some easy tips to control your blood sugar levels while enjoying your favorite foods? If so, this is the right post for you.

You may also want to read Jessie Inchauspé’s book, Glucose Revolution. Jessie is a bestselling author and biochemist who goes by the handle “Glucose Goddess” on Instagram.

The book contains easy and effective hacks that can help you lower your glucose response, prevent inflammation, and lose weight without giving up your favorite foods. These hacks are based on the latest scientific research and practical advice.

I will go over five of these tips with you in this blog post and demonstrate how they can improve your overall health and wellbeing.

Hack #1: Eat Foods in the Right Order

This hack is about eating protein and fat first, then fiber, and finally carbs, to slow down the absorption of glucose and prevent spikes and crashes. For instance, if you have a plate with rice, chicken, and salad on it, start with the chicken and work your way down to the rice. In this manner, you can enjoy carbohydrates without being concerned about blood sugar levels.

Inchauspé claims that you can reduce your glucose response by as much as 40% with this trick. This is due to the fact that fat and protein can help reduce the glycemic index of carbohydrates, which gauges how quickly they raise blood sugar levels. Moreover, fiber helps prolong feelings of fullness by slowing down the breakdown and absorption of carbs.

This hack is supported by a study published in the journal Clinical Biochemistry and Nutrition, which found that eating protein and vegetables before carbs can reduce postprandial glucose and insulin levels in people with type 2 diabetes.

Hack #2: Add a Green Appetizer to Every Meal

In order to lower your blood sugar, decrease your appetite, and increase your intake of nutrients, try eating a green salad or vegetable soup before your main course. If your lunch consists of pasta, for instance, start with a bowl of spinach soup or a mixed green salad dressed with lemon and olive oil. This way, you can fill up on greens and eat less pasta.

This trick, according to Inchauspé, can reduce your glucose response by as much as 30%. Greens can help reduce the glycemic load of your meal—a measurement of how much a meal raises your blood sugar—because they are high in fiber, water, and antioxidants. Greens can also help regulate your hormones, such as insulin and leptin, which control your blood sugar and appetite.

This hack is backed by a study published in the journal Appetite, which found that eating a salad before a meal can reduce food intake and increase satiety in overweight and obese women.

Hack #3: Drink Vinegar Before Carbs

This hack is about drinking a small amount of vinegar before eating carbs, to lower your glucose response by up to 30%. For example, if you have a sandwich for breakfast, drink a glass of water with a tablespoon of apple cider vinegar before eating it. This way, you can reduce the impact of the bread on your glucose levels.

The reason this trick works, according to Inchauspé, is that vinegar can help lower stomach pH, which can postpone stomach emptying and the release of glucose into the bloodstream. Moreover, vinegar can aid in the activation of the AMPK enzyme, which enhances insulin sensitivity and muscle uptake of glucose.

This hack is seconded by a meta-analysis published in the Journal of Diabetes Research, which found that vinegar can significantly reduce postprandial glucose and insulin levels in healthy and diabetic individuals.

Hack #4: Add Cinnamon to Your Coffee

This hack is about adding a pinch of cinnamon to your coffee or tea to regulate your glucose levels, boost your metabolism, and improve your brain function. For instance, you could add a cinnamon stick or sprinkle some cinnamon on top of your morning cup of coffee. You can then take advantage of the health benefits and flavor and aroma of cinnamon.

Inchauspé claims that you can reduce your glucose response by as much as 20% with this trick. This is due to cinnamon’s ability to act like insulin and improve the efficiency with which your cells absorb glucose. Cinnamon can also help lower your cholesterol and triglycerides, which are linked to heart disease and stroke. Moreover, cinnamon can improve memory and cognitive function, all of which are impacted by elevated blood sugar.

This hack is supported by a review published in the journal Nutrients, which found that cinnamon can have beneficial effects on glucose metabolism, lipid profile, inflammation, and cognition in humans.

Hack #5: Exercise After Eating

To improve your insulin sensitivity, burn more calories, and reduce your glucose response, exercise after eating. For example, if you have a big meal for lunch, do some moderate to vigorous physical activity within two hours of eating, such as walking, jogging, cycling, or dancing. This way, you can use the glucose from the meal as fuel for your muscles and prevent it from being stored as fat.

Inchauspé claims that this hack can lower your glucose response by up to 50%. This is due to the fact that exercise can both lower blood sugar levels and increase the amount of glucose that your muscles absorb. In addition, physical activity has the potential to trigger the release of glucagon, a hormone that facilitates the breakdown of fat and glycogen stores in the body for energy production. Exercise can also help improve your insulin sensitivity and glucose tolerance, which can reduce your risk of diabetes and stroke.

This hack is verified by a study published in the journal Diabetologia, which found that walking for 10 minutes after each main meal can lower postprandial glucose levels more than walking for 30 minutes at any time of the day in people with type 2 diabetes.

These are the five hacks that I learned from the book Glucose Revolution by Jessie Inchauspé and that can help you improve your health by balancing your blood sugar levels. I hope you find them useful and easy to follow. You can find more information about the book and the author on the following websites: Simon & Schuster, Goodreads, Penguin Books Australia.

If you want to see how these hacks affect your glucose levels, you can also use a continuous glucose monitor, such as Veri, which can track your glucose levels in real time and give you personalized feedback and insights.

Additional Resources

In addition to the tips and resources listed in this blog post, I also recommend checking out the following resources:

• The American Diabetes Association: https://www.diabetes.org/
• The American Heart Association: https://www.heart.org/
• The National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/

You can find more information about on the following journal and e-book websites: Simon & Schuster, Goodreads, Penguin Books Australia.

Conclusion

It is important to talk to your doctor before making any major changes to your diet or exercise routine. They can help you create a plan that is safe and effective for you.

By following these tips and resources, you can take control of your blood sugar and lose weight. With a little effort, you can improve your health and live a long and healthy life.

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