Glucose plays a central role in our body’s energy metabolism. Maintaining stable blood sugar levels is crucial for our health and well-being. In this article, we’ll explore the significance of glucose, the work of Jessie Inchauspé, also known as the “Glucose Goddess,” and provide practical tips for controlling blood sugar levels.
What is Glucose and Why is it Important?
Glucose is a simple sugar found in many foods and serves as the main energy source for our cells. After consuming carbohydrate-rich foods, glucose is absorbed in the intestines and enters the bloodstream. Insulin, a hormone produced by the pancreas, helps transport glucose into the cells where it is used for energy production (for physical activity).
Blood Sugar Levels and Their Impact on Health
Carbohydrates consist of sugar molecules like glucose and have varying impacts on blood sugar levels. Complex carbohydrates from whole grains take longer to break down in the body, resulting in a slower and more stable rise in glucose levels. In contrast, simple carbohydrates, like those found in sweets, are quickly broken down, leading to rapid blood sugar spikes that also drop quickly, which can promote hunger and cause mood swings.
You want to learn more about how nutrition can affect our psyche?
Blood Sugar Levels in Healthy Individuals
Normal blood sugar levels in healthy individuals vary depending on guidelines and labs, but generally, fasting blood sugar levels are typically between 70 and 110 mg/dL. After a meal, blood sugar levels rise and can reach up to 140 mg/dL before returning to normal levels within about two hours. Persistently elevated blood sugar levels could indicate insulin resistance or diabetes and have long-term health consequences.
Who is the Glucose Goddess? Jessie Inchauspé and her mission
The Glucose Hack: Experiences and Critiques
Jessie Inchauspé, better known as the “Glucose Goddess,” is a biochemist and author who focuses on the importance of blood sugar control for overall health. In her books and social media, she shares the “Glucose Hack”—simple strategies to maintain stable blood sugar levels. Her approaches are based on scientific research and have garnered a large following. However, there are also critical voices calling for careful consideration and individual adaptation of her recommendations.
The Blood Sugar Hack After Meals
One of Jessie Inchauspé’s advocated methods is the “Blood Sugar Hack” after meals. This involves optimizing the order of food intake to avoid blood sugar spikes. By eating fiber-rich and protein-rich foods first and consuming carbohydrates last, the rise in blood sugar levels can be slowed. With the hype around the Glucose Goddess, there is also growing interest in the latest blood sugar monitoring devices.
The Role of Glucose Levels and How They Are Measured
Measuring Blood Sugar After Meals
Monitoring blood sugar levels is an important part of daily life for many people, especially those with diabetes. Continuous Glucose Monitoring Systems (CGMs) now allow the general population to accurately monitor blood sugar levels. Measuring after meals can help understand the impact of food on blood sugar levels and make dietary adjustments if necessary.
Blood Sugar Levels After Meals
Blood sugar levels naturally fluctuate throughout the day, especially after meals. Measuring your blood sugar after meals lets you see how your body responds to different foods. This can be particularly important for diabetics to adjust insulin doses or follow dietary recommendations.
After eating, blood sugar levels can rise significantly, especially with foods that have a high glycemic index. This index classifies foods based on their impact on blood sugar levels. Some foods cause a rapid rise and fall in blood sugar, while others lead to slower, steadier changes. Continuous glucose monitoring can provide comprehensive insights into individual blood sugar responses and help create personalized dietary plans to minimize health risks.
Benefits of Continuous Glucose Monitoring (CGM)
CGM systems offer the advantage of round-the-clock blood sugar monitoring and real-time data. These systems consist of a small sensor inserted under the skin and a receiver or smartphone that displays the data. CGM sensors do not directly measure blood sugar but estimate glucose levels in the interstitial fluid between cells. These values are very similar to blood glucose levels and still provide accurate monitoring.
Using CGM with Caution
However, it’s important to note that continuous blood sugar monitoring can be mentally taxing for many people. Constant measurements and the need to keep track of levels can lead to stress and anxiety. It’s important to find a balanced approach and seek professional support if needed.
Helpful Advice for Stable Blood Sugar Levels
Avoiding Glucose Spikes: Practical Advice
To avoid glucose spikes, it is advisable to maintain a balanced diet. Foods with a low glycemic index, such as vegetables, whole grains, and legumes, should be preferred.
Order of Food Intake and Its Impact on Blood Sugar
The order of food intake can also significantly impact blood sugar levels. Start your meal with fiber-rich vegetables and proteins and eat carbohydrates last. This method can help slow the rise in blood sugar levels and keep them stable over time.
Blood Sugar Rises After Walking: What Does It Mean?
Physical activity after meals, such as short walks, can positively affect blood sugar levels. It promotes glucose uptake into muscle cells and can help avoid blood sugar spikes. A rise in blood sugar levels after walking is usually harmless as long as the levels drop quickly afterward.
You want to know how to easily increase your daily level of physical activity?
Oat Milk and Blood Sugar Levels
One might assume that only sweetened oat milk causes blood sugar spikes. However, even the unsweetened variant can lead to blood sugar spikes. The reason lies not in added sugar but in the oats themselves, which naturally contain sugar in the form of starch. During the production of oat milk, some of this starch is broken down into simple sugars with the help of enzymes. This sugar enters the bloodstream quickly, especially when oat milk is consumed on an empty stomach. This is why oat milk tastes sweeter than oatmeal. Normally, our bodies would break down the carbohydrates themselves, leading to a slower rise in blood sugar. Additionally, oat milk contains little protein and fat, which could help slow the rise in blood sugar levels.
Glycemic Index of Oat Milk
The glycemic index (GI) of oat milk is moderate, meaning it noticeably but not extremely raises blood sugar levels. The impact on blood sugar can vary significantly depending on what was consumed beforehand. For instance, if you had fiber-rich or protein-rich foods before consuming oat milk, this could slow and stabilize the rise in blood sugar levels. Therefore, it's important to consider the entire context of food intake to better assess the impact on blood sugar levels.
Zusammenfassung
Our body needs glucose for energy production for physical and mental performance.
Different carbohydrates trigger different blood sugar responses.
Long-chain carbohydrates with lots of fiber cause a slower rise in blood sugar.
Persistently high blood sugar levels can negatively affect health.
High blood sugar levels should be avoided through appropriate diet and physical activity.
CGM devices can be used to monitor the impact of diet on blood sugar levels.
CGM devices may not be suitable for everyone due to compulsive self-optimization and cost.
A practical method to slow the rise in blood sugar is to change the order of food intake.
Start with salad or fiber-rich vegetables and proteins before eating carbohydrates.
