How to avoid glucose spikes? Glucose Goddess answers | Wellness Check | Vogue France

Summary

In the first episode of *Wellness Check with Vogue France*, Jessy, the Glucose Goddess, shares her daily strategies for maintaining steady glucose levels and optimizing health. She highlights the importance of savory breakfasts, mindful meal ordering, and post-meal movement to reduce glucose spikes. Jessy emphasizes the value of fiber, protein, and healthy fats while avoiding sugary foods. Her practical hacks, such as using anti-spike capsules and incorporating vinegar, help manage short- and long-term health. With a focus on balance, Jessy offers a sustainable approach to wellness that doesn’t require perfection.

Takeaways

• 😀 Start your day with a savory breakfast (protein + healthy fats) to avoid glucose spikes and maintain steady energy throughout the day.
• 😀 Never consume sweet foods on an empty stomach, as it leads to energy crashes and cravings later on.
• 😀 Coffee is best with full-fat dairy milk instead of oat milk, which is high in starch and can spike glucose levels.
• 😀 When choosing meals at a restaurant, start with a vegetable-based starter to reduce glucose spikes, followed by proteins and fats, then carbs.
• 😀 To reduce glucose spikes from carbs, consume them after proteins and fiber-rich vegetables in a meal.
• 😀 Incorporate an anti-spike supplement with mulberry leaf to reduce glucose absorption and stabilize blood sugar levels.
• 😀 A 10-minute walk after meals can significantly reduce glucose spikes and improve both physical and mental health.
• 😀 Swap sugary snacks like dried fruit and rice cakes for healthier options like unsweetened almond milk, nuts, and Greek yogurt with berries.
• 😀 Use vinegar (acetic acid) before meals to reduce glucose spikes, either in a drink or as a dressing on salads.
• 😀 Red wine may contain antioxidants, but alcohol should still be consumed in moderation, as its health benefits do not outweigh the negatives of alcohol consumption.
• 😀 Think of these health hacks like daily wellness habits—incorporate them consistently into your life, without stressing over perfection.

Q & A

Why is it important to have a savory breakfast instead of a sugary one?

Starting your day with a sugary breakfast leads to a glucose spike, which can cause cravings and fatigue throughout the day. A savory breakfast with protein and healthy fats helps keep glucose levels steady, preventing energy crashes and promoting long-term health.

What are some quick options for a savory breakfast when you're in a rush?

If you're short on time, a simple savory breakfast could be Greek yogurt mixed with unsweetened almond or peanut butter. This provides both protein and healthy fats to keep your glucose levels stable.

Why is oat milk considered bad for glucose levels?

Oat milk is high in starch and can cause a rapid glucose spike, similar to drinking a beverage made from pasta or rice. For better glucose management, it’s recommended to use unsweetened almond or coconut milk instead.

How should you order at a restaurant to minimize glucose spikes?

Start your meal with a vegetable-based starter to add fiber, which protects your body from glucose spikes. After that, choose a protein (like fish), and finally, enjoy carbs (like mashed potatoes) at the end of the meal to reduce their impact on glucose levels.

What is the 'order of meals' method for reducing glucose spikes?

To minimize glucose spikes, always eat in the following order: vegetables first (for fiber), followed by protein and healthy fats, and lastly, carbs and sugars. This order helps stabilize blood sugar throughout the meal.

What is the role of vinegar in managing glucose spikes?

Vinegar, specifically acetic acid found in it, can reduce glucose spikes when consumed before a carb-heavy meal. Adding a tablespoon of vinegar to water or using it as a dressing can help mitigate the blood sugar rise from carbs.

How can I improve my snack choices to avoid glucose spikes?

Avoid snacks that are high in sugar, like dried fruit, rice cakes, and sweet yogurts, as they cause quick glucose spikes. Instead, opt for healthier options like unsweetened Greek yogurt with frozen berries and nuts, or simple dark chocolate with minimal sugar.

What is the benefit of walking after a meal?

A 10-minute walk after eating helps to reduce glucose spikes. Any form of light physical activity can promote better glucose metabolism and help maintain steady energy levels throughout the day.

Why shouldn’t we stress about not following the glucose-steadying hacks perfectly?

The key is consistency, not perfection. These hacks should be viewed as wellness principles, similar to brushing your teeth or drinking water. If you don't follow them perfectly every day, it’s okay. The goal is to use them when it’s easy and beneficial, not to stress over occasional slip-ups.

Is sugar necessary for energy?

No, the body doesn't need external sugar for energy. Even without consuming sugar or carbs, your body can produce the glucose it needs internally. The idea that we need sugar for energy is a myth.