Jessie Inchauspe
@glucosegoddesss
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š„ Glucose Goddess at your serviceš„ š
Joined June 2009
Glucose baby incoming ā¤ļø . Itās been a journey you guys. Last year I was pregnant a first time, but unfortunately discovered the heartbeat was no longer there at the 3 months scan. A silent miscarriage. Grief that knocked me to my knees for months and months. It was devastating.
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Start your day right: Go savory, not sweet. Protein is key, with a little fat and some bread or potatoes. No juices or sweets. It makes a big difference. #glucose #glucosegoddess #nutrition
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A common question I'm asked: Is it okay to eat eggs every day? . Yes. For a long time we thought that eating eggs was bad for our heart health. Now we know thatās not true. Eating eggs does not increase cholesterol levels in the body.
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Friendly reminder:.You can reduce a glucose spike by up to 75% just by changing the order you eat. No need to change what or how much you eat, just the order. Veggies first, then protein and fat, then starches and sugars. Itās kind of insane how well this works š.
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The BEST way to start a meal?.Veggies & Vinegar baby ā¤ļøā¤ļøā¤ļø.if you have a salad,.make sure to add vinegar to the dressing - that way you get two benefits in one: the fiber from the veggies, PLUS the acetic acid from the vinegar. Your veggie starter can be any veggie (salad or
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5 things about me:. š§¬ My favorite food is parmesan.š§¬ At 19, I broke my back, and it led me to dive into the science of health.š§¬ I try to keep my phone off for 1 hour after waking up.š§¬ I'm not diabetic (glucose regulation matters for everyone, not just diabetics!).š§¬ Your
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If you want to try out a way to steady glucose levels, here's a plan for you :)
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This small change will transform how you feel. Not groundbreaking, but so interestingā¦ the best time to eat sugar is after a meal, as dessert! Not as a snack, not for breakfast.
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All you need to know. --.Todo lo que necesitas saber. Los 7 trucos para aplanar las curvas de glucosa. -Come un desayuno salado, no dulce. -Empieza cada comida con un plato de verduras y grasas. -Primero come las proteĆnas y verduras, luego los almidones. -Sole come frutas ent
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Aaaaaarggghhhh oh my gosh I tried to write this caption about 10 times over the last week. I was trying to do a 2023 recap. This is my best attempt. The world is in shambles. Of course I am not living through war and I donāt fear for my life. I know how lucky I am. Yet and at
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Here's a sign of the amazing steadiness that a savory breakfast creates in our body
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PSA on Red Lentil Pasta . The pasta and the lentils are composed of the same thing: red lentils. But the pasta leads to a much bigger spike. Why? Probably because in the refining process in which the lentils are turned into lentil *flour* to make the pasta, their structure is
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@gunsnrosesgirl3 Many people think fruit juice is good for you, but itās just concentrated sugar. Nowadays, fruits are way sweeter than they used to be, and when you juice them, you lose all the fiber that helps keep your blood sugar in check.
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šµļøāāļø Studies show that when we cook a starch, then cool it, then reheat it, we can lower the glucose spike of it by 25%. During the cooling process, some of the starch will turn into *resistant starch*, which acts just like fiber in our intestine, and doesn't turn to glucose.
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Here's a reminder that the order of the foods you eat makes a huge difference in how you'll feel . Greens/ Veggies. Proteins . Carbs . is the order š.
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š One of the most important things you can do for your health is to avoid a breakfast that is sweet (made of just sugar and starch, like oats with fruit puree). This helps reduce inflammation and cravings for the rest of the day. š³ BUT I know that for many of us, that's h
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People are dying. Close to 1 billion people in the world have Type 2 diabetes or prediabetes. Thatās a lot of fucking people who are going to live shorter lives, not feel good, not be able to play with their grandkids. I want to help those people.
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šāØ Episode 1 of my brand new Science Show is OUT NOW! š Dive into the science of CRAVINGS and letās get this party started! šāØ. Watch the full episode on my YouTube ā¬ļø.
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I LOVE CHOCOLATE CAKE. A small change to my eating habits makes a huge difference. Now I try to have it as a dessert instead of a snack between meals. I get the same joy from the chocolate, but with less impact on my glucose levels. Therefore, less creation of a cravings
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If you have access to sourdough bread, it will be better for your glucose than white bread. Sourdough bread creates a smaller glucose spike than regular bread, because the fermentation process it goes through transforms some of the starch in it.
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When we eat foods in the right order, our pancreas produces less insulin, aiding in better glucose balance. Whatās the right order? Veggies first, then protein, then carbs.
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Btw - no amount of alcohol is good for your body or your brain. Alcohol is a poison. If you drink alcohol, be conscious itās for pleasure (like dessert), not for health.
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6 steady-glucose traditional combos . These classic pairings help balance glucose levels while keeping it simple. Save them to have healthy options on hand anytime ā¤ļø
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My brain was broken for a long time. In my early 20s, I faced depression, anxiety, dissociation, and panic attacks. It was one of the hardest times in my life, š§µ 1/5
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When people eat a diet that leads to erratic glucose levels, they report more depressive symptoms compared to those on a diet that leads to steadier glucose levels.
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Scientists used to think that eating foods that contain cholesterol increased our risk of heart disease. Now we know thatās not true -Ā sugar is actually the bad guy.
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OOPS, I JUST ATE FIFTEEN COOKIES šØ . An Emergency Guide by Glucose Goddess š§µ 1/5
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Symptoms that worsen with glucose spikes - Mental Health. Your brain doesnāt have sensory nerves, so when something is wrong, it canāt alert you with pain as other organs do. Instead, you feel mental disturbances ā such as anxiety and poor mood.
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Iām French, and Iām ready to talk about breadš„ . Not all bread affects glucose the same way, some lead to big spikes, while others are easier on the body. When you eat white bread, add some external āclothesā to it to reduce its spike. Clothes are proteins, fats, and fiber -
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Citrus juices impact blood sugar levels in different ways. Personally, I enjoy mixing lemon juice with cold water and icešš§
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Weird glucose hack you didnāt know about:. Freeze bread or pasta before eating ā itās better for your blood sugar
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I'm French and I'm ready to talk bread. First things first, bread is a starch. And starch turns to glucose when we digest it. So, in general, bread increases our glucose levels.
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Our glucose levels are affected by more than just what we eat. When weāre stressed, our body releases adrenaline + cortisol, which cause a glucose spike. Why? Because your body thinks you need to outrun a tiger, so it pumps extra glucose into your bloodstream for energy. If
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Angels, if youāre still eating pizza without a veggie starter first, what are you doing? š±. Pizza crust is mostly starch, which leads to a big glucose spike. Eating veggies first ā cooked, raw, however you like ā helps slow it down. The fiber in the vegetables coats your
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How your late-night snack impacts your sleep. Itās 10 p.m., youāre watching TV, and you want a snack before bed. A big glucose spike can now disrupt deep sleep, making you wake up more tired. Greek yogurt with peanut butter is a good choice to keep glucose steady. Biscuits, on
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Can you eat eggs every day? Definitely yes. For years, we thought they were bad for heart health, but now we know dietary cholesterol doesnāt raise blood cholesterol. Eggs are rich in protein, choline, and nutrients your body loves. Eat the yolk too š.
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Itās warming up ā letās talk about ice cream! š¦.Some simple tips to help your body handle it better:. š¦ Have it after a meal, not on an empty stomach.š¦ If it feels easy, try a splash of vinegar in water + a few almonds before.š¦ Go for a walk after (or while eating!).š¦ And
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Muscle doesnāt just shape your body. It shapes how you feel, walk, and move through the world. And no, you wonāt turn into a bodybuilder š¤ ā¤ļø
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š±Fiber has three superpowers in glucose management: slowing digestion, feeding good gut bacteria, and reducing glucose absorption.
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Millions experience daily glucose spikes without realizing it. These spikes mess with your mood, hunger, and energy. I'm Jessie InchauspĆ©, a biochemist studying how food and habits affect our glucose. Here are 6 simple hacks that can truly help š§µš
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Both snacks have nuts. Both have sugar. But dark chocolate with almonds keeps glucose steadier than trail mix ā even with the same calories. It has a better balance between sugar and the protein, fat, and fiber that help support our body.
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Is your coffee healthy?. Black coffee is fine ā just skip the sugar. If you want some sweetness, add stevia, cinnamon, or cocoa powder. The milk you choose matters! Avoid oat or rice milk. Opt for dairy, unsweetened nut milk, or regular cowās milk. And if youāre often tired
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First tip: always put some clothes on your bread. That means adding protein, fat, or fiber to the bread to reduce its spike. Avocado, ham, cheese. never let that bread walk around naked.
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As you start building savoury breakfasts into your life, you should feel that you donāt have any more cravings in the morning, but you might still have some in the afternoon or the evening. At first, donāt try to resist them ā eat what you are craving.
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Did you know that the time of day you eat carbs affects how your body processes them?. Research indicates that our bodies are less effective at processing glucose in the evening. Consuming the same meal earlier in the day results in a lower glucose spike compared to eating it
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Why does fasting work if you eat a diet high in sugar? . There is also quite interesting research on monkeys showing that those who benefit the most from fasting have an unhealthy diet. ššš
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Glucose regulation is not just about numbers. It's about quality of life, energy levels, and overall well-being.
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A diet soda is always a better option than a regular soda. About aspartame - The World Health Organisation has classified it as a "possible carcinogen". But this is only for large amounts (over 17 cans of soda per day), and the evidence is observational & limited
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šGlucose hack: add a veggie starter to all of your meals.ā ā ā ā ā ā ā ā ā .š Before we eat something starchy (pasta, bread) we should have vegetables. The fiber from the veggies will help slow down the absorption of the starch into our body, flattening the glucose curve.
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fun fact: there arenāt that many antioxidants in honey anyway; you can find all the antioxidants contained in a teaspoon of honey in half a blueberry. Thatās right ā half a blueberry!.
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How to reduce your glucose without even standing up šŖ . After eating high-carb or sugary foods, your glucose levels can spike. To help reduce this without getting up, try seated calf raises for about 10 minutes. The soleus muscle in your calf effectively absorbs glucose from
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Not all foods affect your glucose levels the same way. Some help keep it steady, while others cause spikes. Letās break it down! . š§µ 1/6
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If you want to use vinegar to reduce your glucose spikes, mix a tablespoon of vinegar into a tall glass of water and drink it with a straw (to protect your teeth) before your meals. The acetic acid will do the rest.
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Merry Christmas to all of you celebrating. Wishing you a happy and healthy holiday, hopefully around loved ones.
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Iām fascinated about the connection between glucose science and cultural traditions. In Franceš«š·, we commonly eat cheese with grapes (because itās delicious!). But isnāt it cool that adding the cheese (protein and fat), also reduces the glucose spike from the sugar in the fruit?.
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How glucose spikes accelerate aging š§¬. Glucose spikes speed up glycation, which causes wrinkles and ages your organs. How it works? š
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After a meal, just move a little! š„°. Walk around, play with your dog, clean up your kitchen. (I'm a very messy person, so I do that one a lot, to tidy my apartment.).Or if youāre stuck somewhere, do some calf raises at your desk. No shame. Your muscles will soak up some of the.
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One of the best ways to manage glucose spikes is to use your muscles after eating. Simple movements like vacuuming, walking, or doing the dishes help your body soak up glucose more efficiently š
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Battle of Apples š š . Different types of apples create different glucose spikes in the body. Fuji apples are sweeter with less fiber, causing a higher glucose spike, while Granny Smith apples are tart and fiber-rich, leading to a gentler rise. To reduce sugar spikes, add
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Hereās how to feel good through food:. ā
Eat a Savory Breakfast, not a sweet one.ā
Veggies first, then protein and finally carbs.ā
Only have your fruit whole, never juiced or dried.ā
Clothe your carbs - pair your starches with protein, fat or fibre.ā
Go for a ten minute walk.
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How much protein do you actually need? 1/4 š§µ . The usual recommendation of 0.8g per kg of body weight is far too low for optimal health. A better target for building muscle and staying strong long-term is closer to 2g per kg.
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The veggie starter effect. The graph speaks for itself.
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The question I get asked the most ā and it matters:. Why is it important not to have high peaks in your glucose levels?. Because they lead to:.- Cravings & hunger.- Fatigue.- Inflammation.- Hormone imbalances.- Skin issues.- Mood disturbances. And much more. For a long time,.
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Youāre probably not eating enough protein. Itās not going to make you look like a bodybuilder, and it will make food cravings go away. Have protein as the main feature of your savory breakfast.
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How to tell if a savoury breakfast works for you: it keeps you full for four hours. If you have breakfast at 8am., you shouldnāt feel hungry until noon. Thatās longer than you would expect, but thatās what to aim for. If youāre feeling hungry before that, up the quantities.
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What you eat for breakfast has a MASSIVE influence on how you feel for the rest of your day. A big glucose spike for breakfast will lead to more hunger before lunch and dinner, more weight gain, more cravings than a flat glucose curve.
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I don't know who needs to hear this today, but put some clothes on your carbs to reduce your glucose spike.
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A surprising 10-second hack to boost your workout performance by 7% .š
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I'm absolutely shocked at this!.
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My pregnancy obsession ā¤ļø . Skyr yogurt + scoop of whey protein powder + ton of berries + passion fruit + nuts and nut butter + sea salt. 40grams of protein out of my 110g daily goal. I'm having this as a snack most days
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Hereās what my lifeās work is trying to show you
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š“ Did you know being tired can lead to bigger glucose spikes?. When weāre sleep-deprived, our body processes food differently, causing bigger glucose spikes. This leads to cravings, crashes, and a rollercoaster day. So if you wake up after a terrible night's sleep, hereās how
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Angels, if your breakfast is sweet ā we need to talk š«¶.Hereās why savory is the better way to start your day
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I struggled to keep any healthy food down in my first trimester, it was mostly pastries and pasta š«£. Itās actually not as bad as it sounds. During those early weeks, the baby isnāt connected to your bloodstream yet. That connection comes later, when the placenta takes over.
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There's 1 Billion people in the world with Pre-Diabetes or Type 2 Diabetes. A lot of it stems from food.
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How you eat matters as much as what you eat!. Eating slowly leads to a smaller glucose rise ā fewer cravings, steadier hormones, and less of a crash. No wonder fast eating is linked to a higher risk of type 2 diabetes. So next time, chew your pizza!! š
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That feeling in your brain after you eat something sweet isnāt energy. Itās pleasureĀ from dopamine.
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Whatās the upper limit for sugar?. We donāt need sugar for energy or survival; we need it for pleasure. However, in high doses, it harms our health. The American Heart Association recommends a maximum of 25g of sugar daily for women and 36g for men. For context, one glass of.
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If you want something sweet, thatās absolutely okay. But when you have it matters. I LOVE chocolate cake and Iām never giving it up. But I always have it after a meal. Thatās when it feels right. Your body handles sugar so much better this way. Dessert really belongs at the
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Do I hate fruit? š. Of course not! But todayās fruit is bred to be extra sweet and juicy, much more than nature intended. To reduce the glucose spike from fruit, give it some clothing: add protein, fat, or fiber. A handful of nuts or a nut butter spread works great. And
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5 things you didnāt know about alcohol. Busting some myths! š§µ 1/6
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šØDiets causing glucose rollercoasters lead to higher fatiguešØ. Flatten your glucose curves to reduce fatigue.
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This small change in your morning routine can transform your day. It leads to steady glucose levels, preventing crashes and cravings. Let me show youš
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Isnāt it amazing to see that whatever the situation, we can always do something to reduce the spike of a meal? . Here, we're using the veggie starter and vinegar hack. Although we understand that eating fast food isn't ideal for our health, if we choose to indulge, let's use
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Vegetables contain fibre which can aid your digestion. When you eat it at the beginning of a meal, the fibre has time to deploy itself in your digestive tracts and create a protective mesh in our upper intestine.
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āļøThis is why I don't eat dried fruit . Drying fruit removes water, concentrating its sugar. The fiber stays, but you eat much more sugar than whole fruit. Just look at this glucose spike from raisins vs. grapes. Enjoy dried fruit for pleasure, not for health š
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After age 30, if you donāt change your lifestyle, you lose up to 10% of muscle per decade š§µ1/5 . After 50, low muscle mass increases the risk of death by 30-40%. Muscle is key for longevity, glucose management, and preventing fractures.
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š“Dysregulated glucose can lead to sudden wake-ups at night. Balance your levels for uninterrupted sleep.
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