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Watch this: Sugar – Glucose Hacks and How to Curb Cravings

Okay, the name Jessie Inchauspe should definitely be familiar by now – she’s the Glucose Goddess. Her insights into metabolic health are so important that we featured her in ourfirst community spotlight last week.

In GlucoseHacks and How to Curb Cravings, Inchauspe delivers a masterclass on the bad effects of high glucose and the main things that spike blood sugar. She also educates on what we can do to stabilize blood sugar (including continuous glucose monitoring), and how blood sugar determines our cravings.

Here’s a quote that sums up Inchauspe’s video and philosophy:

“It’s not about getting rid of the chocolate in your life, it’s about figuring how you can eat the chocolate in a way that’s not going to hurt your body as much.”

– Glucose Goddess

We at Veri completely agree!

Introduction

·     major problems happen from dysregulated glucose: diabetes, heart disease, even dementia

·     but minor issues like moodiness, bad sleep, acnes, anxiety, and weight gain are caused by elevated glucose, too

·     the insulin response from high blood sugar triggers fat storage

Other things besides food affect glucose:

·    sleep and stress are key factors in blood sugar regulation

·     our bodies think that we’re being chased by a lion when we’re under stress, and so the body dumps glucose into the bloodstream so we can run faster

·     more exercise =better glucose control (sugar goes into muscle cells instead of hanging around in the bloodstream)

Her specific advice on diet:

·    eat protein before carbs

·    doing this reduces glucose spikes by slowing down the rate of absorption

·    Inchauspe discovered that if she ate two hardboiled eggs half an hour before a bowl of pasta, she’d completely eliminate the normal glucose spike from the carbs

·    always eat a salad before carb-heavy dishes – accomplishes the same thing as protein

·    fat curbs glucose spikes

·    reduce carbs generally

Glucose hacks:

·    If you’re going to have carbs, go for a walk. (Or do a set of pushups.) The exercise will help the glucose go into the muscles and not build up in the bloodstream

·   Take a tablespoon of vinegar in water with carb-containing meals – huge effect on blood sugar

·   Pair fruits with nuts

On using a continuous glucose monitor(CGM):

·    There’s not actually a needle that’s stuck under your skin all day. It’s just a strand of flexible fiber – no pain

On fasting:

·   Blood sugar spikes faster if you’ve been fasting

·   If you’re eating your first meal after a fast, don’t eat carbs first – eat protein and fiber first

Being proactive about controlling blood sugar helps to eliminate cravings:


·     if your blood sugar spikes after a meal, your blood sugar will crash after the insulin hits, which cause your brain to send craving signals

·     so, by eliminating one spike, you can help to eliminate snacking and cravings throughout the day

·     studies show that lower blood sugar is associated with higher cravings [1]

Some foods we think are healthy are actually bad for blood sugar:

·     grapes (and other high-sugar, low-fiber fruit)

·     coconut water

·     fruit juices

·     sweet potatoes (spikes glucose more than a regular potato)

References:

1) https://dx.doi.org/10.1093%2Fajcn%2F84.1.274

2) https://pubmed.ncbi.nlm.nih.gov/6739443/


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