Sustainable Eating Hacks
Table of Contents:
In Jessie Inchauspe’s book ‘Glucose Revolution’, she presents a series of ten practical hacks aimed at managing glucose levels and optimizing health through dietary and lifestyle changes.
These hacks are grounded in scientific findings and offer insightful strategies for better managing blood sugar, which impacts several aspects of your overall health and wellbeing.
Let’s dive straight in to what they are, so that you can start using them right away.
Food Sequencing
The order in which foods are consumed significantly impacts glucose levels. Starting a meal with fiber-rich foods, followed by proteins and fats, and ending with starches and sugars can notably reduce the overall glucose spike by up to 73% and insulin spike by 48%. This sequence slows down the breakdown and absorption of glucose, leading to more stable blood sugar levels.
Green Starter
Adding a green dish at the beginning of meals significantly increases fiber intake, promoting better digestion and glucose regulation. The goal is to reintroduce fiber into meals, mirroring a more natural and unprocessed eating pattern.
Beyond Calorie Counting
Rather than fixating solely on calorie counts, understanding the types of calories and their effects on the body is more crucial. Not all calories are equal; various molecules impact the body differently, even if their calorific values are similar.
Breakfast Modification
Shifting breakfast towards a savory composition with protein, fats, and optional starch or fruit at the end can help regulate glucose levels throughout the day. This approach mitigates glucose spikes commonly associated with sweet breakfast options.
Sugar Universality
Inchauspe emphasizes that all sugars, regardless of their sources, are processed by the body similarly once ingested. The impact of sugar on blood glucose and overall health remains consistent, irrespective of its origin.
Dessert Over Snacks
Opting for sweet treats as dessert rather than as snacks allows the body more time between meals to regulate glucose, minimizing the abrupt spikes often associated with mid-meal snacks.
Pre-Eating Vinegar Drink
Consuming a vinegar drink before indulging in a sweet meal or snack has shown to help control glucose spikes. The acetic acid in vinegar temporarily inactivates enzymes responsible for breaking down starch into glucose, leading to a slower glucose release into the bloodstream.
Post-Meal Exercise
Engaging in physical activity after eating, particularly within 70 minutes of a meal, helps burn glucose and reduces its impact on the body. This exercise-induced reduction in glucose spikes occurs without an increase in insulin levels, making it an effective strategy to manage post-meal blood sugar levels.
Savory Snack Choices
When reaching for snacks, selecting savory options such as nuts or cheese over sweet treats can contribute to better glucose regulation and satiety.
Combining Carbs with Fats, Proteins, or Fiber
Pairing carbohydrates with sources of fat, protein, or fiber slows down their absorption, moderating glucose spikes. This practice helps manage the impact of carbohydrates on blood sugar levels.
These hacks, collectively, aim to reshape dietary habits and lifestyle choices to achieve more stable blood sugar levels and improve overall health outcomes.
By considering the order of food consumption, prioritizing fiber intake, reevaluating the significance of calorie counting, and understanding the impact of different sugars, individuals can make informed choices to better manage their glucose levels and overall well-being.
