Glucose Goddess Reveals Three Simple Diet Tweaks for Energy Boost

Jessie Inchauspé, widely recognized as the “Glucose Goddess,” has shared three small dietary adjustments that have significantly enhanced her energy levels and mood. Her journey began in Silicon Valley, where a typical sugary breakfast led to noticeable spikes and crashes in her blood sugar, impacting her mental clarity and overall well-being. This experience prompted her to explore how food choices affect daily health, ultimately leading to her establishment as a popular figure in blood sugar management.

Inchauspé’s exploration into blood sugar optimization involved participating in a pilot study using a continuous glucose monitor (CGM). These devices, initially designed for diabetes management, have gained traction among various individuals, including athletes and busy professionals seeking to enhance their health. The growing interest in CGMs is evident, with brands like Dexcom, which produces the Stelo monitor, now available without a prescription.

While the science surrounding blood sugar management is still developing, Inchauspé emphasizes the importance of understanding personal glucose levels. She likens the relevance of glucose management to dental hygiene, stating, “Saying that glucose only matters if you have diabetes is to me like saying brushing your teeth only matters if you have cavities.” Here are the three dietary changes that Inchauspé credits for her improved health:

1. Prioritizing Protein at Breakfast

Inchauspé discovered that a high-protein breakfast drastically altered her energy levels throughout the day. Previously, she consumed cereal or granola bars, which led to rapid increases in her blood sugar. By switching to options like eggs, Greek yogurt with unsweetened nut butter, or protein smoothies, she experienced a marked improvement in her mood and energy.

“Anchoring your day with a protein-rich breakfast that keeps you steady is really, really key,” she explained. This adjustment has become essential for her, especially after the birth of her child. Health professionals also support the idea of incorporating protein into each meal, though the specific amount needed varies based on individual health goals.

2. Starting Meals with Vegetables

Inchauspé does not advocate for eliminating carbohydrates but suggests a strategic approach to meal composition. She emphasizes the benefits of beginning meals with fiber-rich vegetables, such as salads dressed with low-sugar miso. This method helps to regulate blood sugar levels by slowing the absorption of carbohydrates, promoting a more stable energy flow throughout the day.

“It’s not necessarily replacing things, but also just learning when and how to eat them so I can still get all the joy out of them with less impact on my glucose levels,” she explained. This approach reflects a broader understanding of how food choices can influence energy dynamics.

3. Choosing High-Fiber Fruits

When it comes to snacking, Inchauspé has shifted her preferences towards high-fiber fruits. She used to enjoy grapes, believing they were a healthy choice, but later realized they contributed to energy slumps due to their lower fiber content. Now, she opts for apples paired with peanut butter, a combination that provides gut-friendly fiber and healthy fats, creating a more balanced snack option.

Individual responses to carbohydrate consumption can vary significantly, highlighting the need for personalized dietary strategies. Inchauspé acknowledges that while moderation is key, the enjoyment of occasional treats like donuts should not be completely eliminated from one’s diet.

In summary, while ongoing research continues to shed light on blood sugar management for healthy individuals, Inchauspé’s insights resonate with many seeking to enhance their energy and overall health. Her three simple dietary tweaks serve as a reminder that small changes can lead to significant improvements in well-being.