Why Should You Care about Blood-Sugar Dysregulation?
Blood-sugar dysregulation is clearly a problem in the United States. The U.S. CDC (Centers for Disease Control) estimates that 97 million adults have pre-diabetes (fasting blood sugar of 100-125mg/dL) and an additional 38 million people of all ages have diabetes (fasting blood sugar greater than 125mg/dL). What may not be understood in these numbers is how much blood-sugar dysregulation plays into other, seemingly unrelated health conditions such as:
- ADHD
- Autism
- Bipolar disorder
- Schizophrenia
- Autoimmune disorders
- Cancer
- Learning disabilities
- Hormonal disorders
- Anxiety
- Depression
- Multiple Sclerosis
- Lyme disease
- PANS/PANDAS
- Sensory Processing Disorder
- Sleep issues
One of metabolic psychiatry’s leading proponents is Chris Palmer MD, who states in his book Brain Energy that “Mental disorders are metabolic disorders of the brain.” Researchers have also discovered that metabolic disorders are also related to the conditions listed above (see Sources & References, below.) All of these issues point to the fact that it’s imperative to get blood sugar under control to manage symptoms of most chronic health conditions.
What’s in The Glucose Revolution Book
In the first part of Glucose Revolution, Jessie Inchauspé walks the reader through what happens to glucose in the body after eating different kinds of foods with fun, hand-drawn illustrations. She discovered these insights from being a pioneer in using a Continuous Glucose Monitor (CGM). In the second part of the book, she explains why blood-sugar and insulin spikes are so harmful. In the third part, she lists her top 10 hacks for controlling blood sugar.
The Glucose Goddess’s Top 10 Hacks for Controlling Blood Sugar
Jessie Inchauspé has a gift for translating complicated information into practical, easy-to-follow tips and advice. Following these 10 hacks may make it easier for you to control symptoms that are seemingly unrelated to blood-sugar dysregulation.
Eat Foods in the Right Order
Always start with vegetables, even at breakfast, because their fiber helps to slow down the quick burn of simple carbohydrates. Follow with protein and fats. If you’re going to eat foods containing simple carbohydrates, eat them last so that the fat, fiber and protein can act as a shock absorber.
Add a Green Starter to All Your Meals
This may be one of the hardest steps for Americans because the breakfast of the Standard American Diet (SAD) is full of processed carbohydrates. TV commercials in the not-too-distant past used to say that a “healthy breakfast” included cereal, toast and juice. No wonder so many Americans are diabetic or pre-diabetic! Instead, it may help to think about breakfast more like the Japanese do, with fish, vegetables and eggs.
Stop Counting Calories
When eating the empty calories found in processed foods, there’s not as much of a “stop eating” mechanism. However, if you’re eating foods that are filling (usually foods that have plenty of fat), you may automatically tend to stop eating sooner and eat less food overall. Eating in this fashion allows you stop counting calories and to eat more intuitively.
Flatten Your Breakfast Curve
Instead of the carb-heavy traditional American breakfast, think eggs, cheese, sausages, meats and vegetables. If you are going to eat carby foods, eat them last and choose foods with fiber such as oatmeal.
All Sugar Is the Same, So Have Any Kind You Like
All forms of sugar, whether it’s table sugar, succanat, date sugar, coconut sugar, honey, dried fruit, tropical fruit, molasses, agave and most other sweeteners, will raise blood sugar. The Glucose Goddess doesn’t say that you can never eat sugar, just that if you do, eat sweets last.
Pick Dessert Over a Sweet Snack
What this means is to eat a sweet food after eating other foods that have fat, fiber and protein rather than eating a sweet snack or processed-food snack full of simple carbohydrates by itself.
Reach for Vinegar Before You Eat
She recommends diluting a tablespoon of any kind of vinegar (although apple cider vinegar may taste best) in a tall glass of water preferably a few minutes before eating to help flatten glucose and insulin spikes. Having vinegar on your salad greens or other foods doing the meal can also help.
After You Eat, Move
It’s a common practice in many parts of the world to take a walk after a meal, and there is wisdom in this! In all actuality, 10-20 minutes of movement of any kind (even cleaning the house) from 30 minutes before to 70 minutes after can help dampen blood-sugar spikes.
If You Have to Snack, Go Savory
This is similar to the “pick dessert over a sweet snack” hack in that glucose and insulin don’t spike as much if a snack has protein, fat and fiber and few simple carbohydrates. Snacks such as eggs, nuts, nut butters, cheese (if tolerated), yogurt (if tolerated), olives and others won’t raise blood sugar as much as carby snacks like crackers, chips and doughnuts.
Put Some Clothes on Your Carbs
Don’t let your carbs go naked! This follows onto the thinking from above, that combining fat and/or protein with carbohydrates helps to lessen spikes. Add in lots of butter or ghee (if tolerated), guacamole, nut butters (if tolerated), mayonaisse, pestos and other fat-laden sauces and/or eggs, meat and other forms of protein.
In Conclusion
Most doctors may not check for underlying blood-sugar dysregulation for non-metabolic disorders. In addition, most doctors do not have time to counsel patients on dietary advice. Instead, it’s easier for most people to take a medication such as metformin or a GLP-1 agonist so that they can continue to live their lives as before without changing their diet or lifestyle. For those willing to dig into a root-cause healing approach, we highly recommend Glucose Revolution.
About Jessie Inchauspé
Jessie Inchauspé is a French biochemist and author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. In her first book, Glucose Revolution, a #1 international bestseller translated into 41 languages, she shared her startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimise it.
Jessie is the founder of the wildly popular Instagram account @GlucoseGoddess, where she teaches over one million people about transformative food habits. She holds a BSc in mathematics from King’s College, London, and an MSc in biochemistry from Georgetown University.
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Resources
Articles
Amen, Daniel. The Surprising Role Diet Plays in ADD/ADHD Symptoms. Amen Clinics, 29 Jul 2021.
Centers for Disease Control. National Diabetes Statistics Report. Accessed 22 Oct 2024.
Mayers, Dara. The nutrition advice given to most diabetics might be killing them. U.S. News Health & Medicine, Jul 2003.
Totty, Patrick. ADA’s Latest Low-Carb Stance Is Severely Flawed, Says Longtime Low-Carb Advocate Dr. Bernstein. Diabetes Health, 8 Feb 2008.
Books
Bernstein, Richard K. Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars. Little, Brown Spark, 2011.
Ede, Georgia. Change Your Diet, Change Your Mind: A Powerful Plan to Improve Mood, Overcome Anxiety, and Protect Memory for a Lifetime of Optimal Mental Health. Balance, 2024.
Inchauspe, Jessie. Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar. S&S/Simon Element, 2022.
Minger, Denise. Death by Food Pyramid: How Shoddy Science, Sketchy Politics and Shady Special Interests Have Ruined Our Health. Primal Blueprint Publishing, 2014.
Palmer, Christopher M. Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More. BenBella Books, 2022.
Rodgers, Diana. Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet. BenBella Books, 2021.
Wahls, Terry. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles. Avery, 2020.
Wahls, Terry. The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions. Avery, 2017.
Winters, Nasha, et al. The Metabolic Approach to Cancer: Integrating Deep Nutrition, the Ketogenic Diet, and Nontoxic Bio-Individualized Therapies. Chelsea Green Publishing Co., 2017.
Websites
diagnosis:Diet (Georgia Ede MD)
Dr. Bernstein's Diabetes Solution
Dr Iain Campbell: Baszucki Research Fellow in Metabolic Psychiatry
Metabolic Terrain Institute of Health
Stanford Medicine: Department of Psychiatry and Behavioral Sciences: Metabolic Psychiatry Clinic
