It’s been two years since I read Glucose Revolution.
I was happy to read about the science behind a savory breakfast, as that’s how I’ve eaten breakfast my whole life.
I started using one of the tips in her book right away and have continued with it ever since because I feel it works well for me.
The tip is simple: eat a small portion of vegetables before every meal.
Does that sound complicated? Not at all. It can be as simple as a few lettuce leaves, a handful of spinach, or a cup of frozen peas thawed with hot water from the kettle.
For me, those two extra minutes are worth it. I notice that I feel less hungry after breakfast than I used to, and I have fewer cravings for something sweet with my mid-morning coffee. I notice the same thing after dinner, my blood sugar feels more stable, and I stay satisfied for longer. Just by eating something green before a meal. It’s such a simple habit, yet it makes a noticeable difference.
As with any health tip, the best approach is to try it for yourself and see how it works for you.
The Glucose Revolution is a bestselling health book written by French biochemist Jessie Inchauspé. The book explains how blood sugar spikes affect our health and offers science-based strategies to help keep blood sugar levels more stable.
A central message of the book is that reducing glucose spikes may help decrease sugar cravings, fatigue, skin issues, and the risk of developing Type 2 Diabetes.
The Core Method: 4 Simple Hacks
1. Eat Foods in the Right Order
Start your meal with fiber-rich foods such as vegetables, followed by proteins and healthy fats. Finish with starches and sugary foods. This slows stomach emptying and helps reduce blood sugar spikes.
2. Drink Vinegar Before a Meal
Drinking a glass of water with 1 tablespoon of apple cider vinegar about 20 minutes before a carbohydrate-rich meal may help flatten the blood sugar curve.
3. Move Your Body After Eating
A light walk or other gentle physical activity within 70 minutes after a meal helps your muscles use the glucose released into the bloodstream, reducing blood sugar spikes.
4. Choose a Savory Breakfast
Avoid sweet breakfasts such as cereal, smoothies, pastries, or jam on toast. Instead, opt for a breakfast rich in protein and healthy fats to help keep your blood sugar stable throughout the morning.
”The Glucose revolution” is translated into many languages.
