Understanding what glucose is and how to slow the body’s absorption of it is hard work.biochemistry
Jesse InhousepeKnown as the “Goddess of Glucose”, she has devoted herself to this for many years and tried to convey in plain language how to flatten our blood sugar curve to improve our blood sugar levels.
Let’s understand a little bit how it works
glucose in our organism.The purpose of these molecules is to turn it into energy and if we take in too much our cells can’t burn it so it builds up in our body and starts causing problems
When free genes proliferate, they can even modify our genetic code, producing mutations that activate harmful genes and can cause us to develop
cancer. “Under normal conditions, there are moderate amounts of free radicals in our cells and we can control them, but if we suffer
peak Repeatedly, the amount produced becomes indomitable. This can lead to heart disease, type 2 diabetes, cognitive decline and overall aging,” Inchauspé said in his book.
How can we reduce glucose intake and slow its absorption in the body?experts to us
10 Simple Tips In his book “The Glucose Revolution”. You can apply these tips in your daily life to improve your health and even lose weight, even if it’s not your primary goal. look at them.
A healthy salty breakfast based on avocado toast and eggs. /
Jessie Inchauspé’s Tips for Flattening the Blood Sugar Curve
1. Eat food in the right order
In her book, Jessie Inchauspé points to a 2015 Cornell University study that showed that if you eat your meals in the correct order, you can reduce typical blood sugar spikes by 73 percent and insulin spikes by 48 percent. What order is that?
Fiber comes first, then protein and fat, and finally starch and sugar. When we eat in the right order, we slow down the rate at which glucose enters the body, and the slower it leaks out, the flatter our blood sugar curve will be and the better we will feel (and produce more insulin. few).
2. Add green starters to all meals
green starter You will increase the volume of all meals
fiber The food you’re currently eating, so a kind of meshwork forms in your gut that reduces the absorption of glucose into your bloodstream, flattening your blood sugar curve.
3. Stop Counting Calories
As Inchaspe says in his book, “Judging a food by its caloric content is like judging a book by its page count.” That means a hundred different
calories Fructose, a hundred calories of glucose, a hundred calories of protein, and a hundred calories of fat because they affect the body completely differently.In her book, the expert says that recent research shows that focusing on
Flatten Your Blood Sugar Curve They may eat more calories and lose more fat more easily than low-calorie eaters, but their blood sugar curves don’t flatten.
4. Flatten the breakfast curve
we used to eat breakfast
too much starch and sugar, into abundant glucose and fructose. Even if you think this will give you energy throughout the day, the truth is all you’re doing is clogging up your cells, making them work worse and producing a lot of insulin to store that energy.
glucose In the form of glycogen or fat.
Therefore, Jessie Inchauspé recommends a diet
salty breakfast It’s packed with lots of protein, fiber, fat and optionally starch and fruit (and always at the end). You can find protein in Greek yogurt, nuts, or eggs; fiber in vegetables like tomatoes or spinach; fat in olive oil or avocados; and if you can’t live without the last part, you can add a piece of fruit (Inchauspé Berries are recommended).
As he says in his book,
at the molecular level, there is no difference between table sugar and other types of healthy sweeteners like honey or agave syrup because they are both made from glucose and fructose molecules.Yes, other sweeteners such as honey or fruit juice contain other beneficial nutrients such as antioxidants or vitamins, but there is no point in consuming them for the purported benefits that can be found in other foods , without adding a small amount of
we don’t need to eat
sugar To survive or to have energy, just eat for pleasure. If you eat for fun, experts advise you to choose your favorite and enjoy it, yes,
Moderately. “When we want something sweet, the best thing we can do is eat the whole fruit. Remember, this is how nature wants us to consume glucose and fructose: in small amounts, not in too much concentration, and combined with fiber,” he says in the book.
6. Choose desserts over sweets
Inchauspé is not a friend of
snacks between meals, because it means your body is constantly processing food, especially sweets, and even fruit.Instead, experts recommend eating these foods
After a meal, as a dessertbecause glucose is absorbed more slowly when consumed after other foods.
7. Drink vinegar before meals
Jessie Inchauspé recommends drinking a large glass of water
1 tablespoon vinegar Minutes before eating something sweet, either as a dessert or on its own.Thus, the subsequent peak
glucose and insulin. Most people prefer apple cider vinegar because it tastes better, but you can choose whatever you want, since all vinegars have the same effect on our glucose (as opposed to lemon juice, which has citric acid instead of acetic acid) .
8. Take a walk after eating
The more we tell a muscle to contract, the more energy it needs, so it burns more glucose
Our curve will be flattened. Plus, you don’t need to increase your insulin levels to achieve this.You don’t need a long routine, experts recommend any type of exercise, even
ease. In fact, he gives an example in the book: doing squats for 10 minutes after dinner while watching TV. easy, right?
9. If you must snack, eat salty ones
Food affects how we feel, and diet can cause many
glucose spike It may lead to worse mood and other symptoms of depression than a diet with similar calories but a more stable profile.Instead of giving you more energy, eating sweets will make you feel more tired, so if you must snack, choose
10. Wrapped Carbs
Jessie Inchauspé uses this trick when she doesn’t have time to prepare her own food and must grab a quick bite between meetings.Experts recommend combining these
starch and sugar Mixed with fat, protein or fiber to reduce the amount of glucose and how quickly it is absorbed by the body.
Phrase of the day:
“The civilization and culture of the people depend on the education of women” – Author Carmen de Burgos