Unlocking better health

Jessie Inchauspé’s Glucose Revolution is an insightful guide that explores the significant impact of glucose on our health, making it a valuable resource not only for individuals with diabetes but also for anyone interested in improving their overall well-being. Inchauspe’s book is designed to deepen readers’ understanding of how glucose affects the body and offers practical strategies to manage glucose levels effectively.

One of the core concepts Inchauspé discusses is metabolic flexibility—the body’s ability to switch between burning glucose and fat for energy. This flexibility is essential for maintaining optimal health, but modern diets, which are often rich in processed foods, can disrupt this balance. Such disruptions lead to harmful glucose spikes, which are more than just temporary rises in blood sugar levels. These spikes can trigger the release of free radicals, unstable molecules that damage cells, accelerate aging, and contribute to chronic diseases like heart disease and type 2 diabetes.

Inchauspé also delves into glycation, a process where glucose molecules damage proteins in the body. This process is a key driver of aging and chronic conditions, with the HbA1c test serving as a crucial measure of how much glycation has occurred over the past few months. High levels of HbA1c are indicative of poor glucose management and can predict long-term health issues.

To help readers manage and stabilise their glucose levels, Inchauspé offers a series of scientifically-backed “hacks” designed to flatten glucose spikes:

Eat foods in the right order: Begin meals with fibre, followed by protein and fats, and finish with carbohydrates to reduce glucose and insulin spikes.
Add a green starter: Start each meal with a fibre-rich vegetable dish to slow down sugar absorption.
Stop counting calories: Prioritise the quality of calories and their impact on glucose levels rather than just counting them.
Incorporate vinegar: Consume a tablespoon of vinegar in diluted form before carb-heavy meals to reduce glucose spikes.
Move after eating: Engage in light physical activity, such as walking, for about 10 minutes after meals to help muscles absorb glucose.
Have a savoury breakfast: Opt for a breakfast high in protein and fats rather than carbs to prevent early glucose spikes.
Indulge in sweet treats as desserts: Enjoy sweets after a meal rather than on their own to minimise their impact on glucose levels.
Pair carbs with proteins and fats: Combine carbohydrates with proteins or fats to slow down glucose absorption.
Snack on savory foods: Choose savoury, fibre-rich snacks over sugary ones to avoid unnecessary glucose spikes between meals.
Dress your carbs: Add healthy fats or proteins to carbohydrate-rich dishes to moderate glucose absorption.
Hydrate properly: Drink water consistently throughout the day to help regulate blood sugar levels.

These strategies are practical and accessible, providing readers with tools to better manage their glucose levels, reduce the risk of related health issues, and enhance their overall well-being.

Inchauspé excels at translating complex scientific concepts into clear, actionable advice, making Glucose Revolution a must-read for anyone aiming to optimise their health through better glucose management. Whether you’re managing diabetes, dealing with other metabolic health challenges, or simply aiming to improve your diet, this book offers valuable insights and practical guidance that can significantly enhance your well-being.