Glucose Goddess Shares Three Diet Tweaks for Better Energy

Jessie Inchauspé, widely known as the “Glucose Goddess,” has gained significant attention for her insights on balancing blood sugar levels. In a recent conversation with *Business Insider*, she shared how three specific dietary changes have notably improved her mood and energy levels.

Inchauspé’s journey began with a seemingly innocuous breakfast choice. One morning in her 20s, she opted for a sugary donut, which led to a sudden spike and subsequent crash in her blood sugar levels. This experience highlighted a connection between her diet and her overall mental health, prompting her to explore the effects of food on energy and mood. She participated in a pilot study using a continuous glucose monitor (CGM), typically reserved for individuals with diabetes, to investigate how dietary choices influenced her daily well-being.

Over the years, Inchauspé has built a substantial online following, with over 5 million followers on Instagram. She shares practical tips, often referred to as “glucose hacks,” aimed at promoting steady energy and better metabolic health. The popularity of CGMs has surged, appealing not only to athletes but also to everyday individuals seeking to manage their energy levels and weight.

According to Inchauspé, understanding blood sugar and making informed dietary choices can have profound benefits. She stated, “Saying that glucose only matters if you have diabetes is to me like saying brushing your teeth only matters if you have cavities.” Her insights emphasize that everyone can feel the impact of their glucose levels daily.

Simple Dietary Changes for Better Health

Inchauspé advocates for three key dietary adjustments that have significantly enhanced her health and energy:

1. **Eating More Protein at Breakfast**
She emphasizes the importance of starting the day with a protein-rich breakfast. Transitioning from cereal and granola bars to options like eggs, Greek yogurt with unsweetened nut butter, or smoothies with protein powder has led to noticeable improvements in her mood and energy. Inchauspé describes this as a game-changer, stating, “Anchoring your day with a protein-rich breakfast that keeps you steady is really, really key.”

2. **Starting Meals with Vegetables**
While Inchauspé is not opposed to carbohydrates, she has learned to prioritize vegetables at the beginning of her meals. By starting with a salad or fiber-rich vegetables, she helps to regulate the absorption of carbohydrates, which can prevent blood sugar spikes. “It’s not necessarily replacing things, but also just learning when and how to eat them,” she explained.

3. **Choosing High-Fiber Fruits**
Inchauspé has shifted her snacking habits to include high-fiber fruits like apples with peanut butter instead of lower-fiber options like grapes. This change not only satisfies her sweet cravings but also promotes a smoother digestive process. She notes that individual responses to carbohydrates vary widely, and balancing enjoyment with health is crucial. “A donut is not the best thing for your blood sugar, but I would never tell you, ‘you could not ever eat a donut ever again,’” she remarked.

The Growing Interest in Blood Sugar Management

The science surrounding blood sugar management continues to evolve. Research indicates that occasional fluctuations in blood sugar are normal, and experts are still determining optimal ranges for those without diabetes. Dietitians caution that while tracking glucose levels can be informative, it may also lead to over-analysis of natural biological responses.

Inchauspé’s success suggests a broader trend: many individuals are seeking data-driven insights to enhance their health. As more people recognize the link between diet and well-being, her practical advice resonates widely. The key takeaway is to adopt a balanced approach to nutrition, remaining mindful of personal health goals while avoiding excessive restrictions.

In summary, Jessie Inchauspé’s journey as the “Glucose Goddess” highlights the significant impact that mindful dietary choices can have on energy and mood. By focusing on protein, fiber, and the timing of meals, individuals can potentially achieve a more stable and enjoyable relationship with food.