{"id":425713,"date":"2022-04-02T23:26:41","date_gmt":"2022-04-02T20:26:41","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/"},"modified":"2022-04-02T23:26:41","modified_gmt":"2022-04-02T20:26:41","slug":"enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/","title":{"rendered":"#Enjoy carbs and lose weight with these Glucose Goddess hacks"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a3d8d82ed7a6\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a3d8d82ed7a6\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#%E2%80%9CEnjoy_carbs_and_lose_weight_with_these_Glucose_Goddess_hacks%E2%80%9D\" >&#8220;Enjoy carbs and lose weight with these Glucose Goddess hacks&#8221;<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#The_Glucose_Goddesss_best_glucose_hacks\" >The Glucose Goddess\u2019s best glucose hacks:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Deconstruct_Your_Sandwich\" >Deconstruct Your Sandwich<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Start_with_a_Salad\" >Start with a Salad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Take_It_Easy_at_Breakfast\" >Take It Easy at Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Use_Added_Sugar_Sparingly\" >Use Added Sugar Sparingly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Save_the_Sweet_Stuff_for_Dessert\" >Save the Sweet Stuff for Dessert<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Add_Some_Vinegar_to_your_H20\" >Add Some Vinegar to your H20<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Get_Moving\" >Get Moving<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#Opt_for_Savory_Snacks\" >Opt for Savory Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#%E2%80%98Add_Clothes_to_your_Carbs%E2%80%98\" >\u2018Add Clothes to your Carbs\u2018<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/buradabiliyorum.com\/en\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/#The_Glucose_Goddesss_Meal_Plan_for_Flattening_the_Glucose_Curve\" >The Glucose Goddess\u2019s Meal Plan for Flattening the Glucose Curve<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"%E2%80%9CEnjoy_carbs_and_lose_weight_with_these_Glucose_Goddess_hacks%E2%80%9D\"><\/span>&#8220;Enjoy carbs and lose weight with these Glucose Goddess hacks&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<div>\n<p>Move over, gluten, there\u2019s a new bad guy in town: Glucose. But the good <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a> is, you can eradicate its acne-inducing, sleep-wrecking, fat-gaining effects <em>and <\/em>keep the bread basket on the table.<\/p>\n<p>While glucose has always been tracked by people with diabetes and hypoglycemia, it also has a profound effect on the way all of our bodies look and feel. As glucose, otherwise known as blood sugar, naturally rises and falls throughout the day, studies show that modern food habits can create a \u201cglucose roller coaster\u201d of rapid spikes followed by rapid dips. This can lead to what\u2019s colloquially known as a sugar high: Feeling wired, then irritable and exhausted.<\/p>\n<p>Those spikes also trigger inflammation, which plays a role in Type 2 diabetes, heart disease, obesity and Alzheimer\u2019s.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-12.jpg?w=1024\" alt=\"Jessie Inchausp\u00e9 is known as the Glucose Goddess on Instagram, where she has more than 400,000 followers.\" class=\"wp-image-21748027\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-12.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-12.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Jessie Inchausp\u00e9 is known as the Glucose Goddess on Instagram, where she has more than 400,000 followers.<\/figcaption><figcaption><span class=\"credit\">Fanny Latour-Lambert<\/span><\/figcaption><\/figure>\n<p>Jessie Inchausp\u00e9, a biochemist, unpacks solutions in her new book \u201cGlucose Revolution\u201d (Simon &amp; Schuster), out April 5. Known as the Glucose Goddess on Instagram \u2014 where she has more than 400,000 followers, including Hilary Duff, Jessica Alba and Marion Cotillard \u2014 Inchausp\u00e9 is already a sensation in other countries including England and Australia.<\/p>\n<p>And while her background is in biochemistry, her exploration into the effects of glucose are profoundly personal.<\/p>\n<p>At age 19, thrillseeker Inchausp\u00e9, who grew up in Paris, was vacationing in Hawaii when she jumped off a cliff into the crystal blue lagoon below. But as soon as her body made contact with the water, Inchausp\u00e9 knew something had gone terribly wrong: In a freak accident, the impact caused her thoracic vertebrae to shatter. Even after surgery, Inchausp\u00e9 said she felt horrible.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-nypost-inline-default\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"450\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/glucose-revolution-9781982179410_hr.jpg?w=300\" alt=\"The biochemist's new book is out April 5.\" class=\"wp-image-21748055\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/glucose-revolution-9781982179410_hr.jpg?quality=75&amp;strip=all&amp;w=600 600w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/glucose-revolution-9781982179410_hr.jpg?quality=75&amp;strip=all&amp;w=450 450w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/glucose-revolution-9781982179410_hr.jpg?quality=75&amp;strip=all&amp;w=300 300w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/glucose-revolution-9781982179410_hr.jpg?quality=75&amp;strip=all&amp;w=150 150w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/glucose-revolution-9781982179410_hr.jpg?quality=75&amp;strip=all 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\"\/><figcaption>Biochemist Jessie Inchausp\u00e9\u2019s new book is out on April 5.<\/figcaption><figcaption><span class=\"credit\">Amazon<\/span><\/figcaption><\/figure>\n<\/div>\n<p>\u201cI was at a point where I just wanted to die. I was so confused about how to take care of my body, how to be healthy. It was really a lot of suffering,\u201d she told The Post. \u201cAnd the only option I had at that point was to try to figure out how to feel good, because that was, to me, the most important thing in the world.\u201d <\/p>\n<p>After graduating with a Master\u2019s degree in biochemistry from Georgetown, Inchausp\u00e9 began at an internship at 23andMe, the bio<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/technology\/\" data-internallinksmanager029f6b8e52c=\"4\" title=\"Technology\" target=\"_blank\" rel=\"noopener\">technology<\/a> company that provides DNA genetic testing from home. One project within the development team was utilizing continuous glucose monitors, like many diabetics wear, to explore food response in people who didn\u2019t have blood sugar disorders. <\/p>\n<p>Inchausp\u00e9 volunteered as a subject, and was shocked to see how clearly her well-being connected to glucose spikes. <\/p>\n<p>\u201cThat connection was life-changing for me because in the past I had just seen my body as this black box that I didn\u2019t understand,\u201d Inchausp\u00e9 said.<\/p>\n<p>And the data wasn\u2019t as straightforward as she anticipated. Inchausp\u00e9 assumed that a carb-heavy meal would automatically lead to a spike. But that wasn\u2019t the case.<\/p>\n<p>One day, she would eat nachos and see a huge blood sugar surge. Another day, the nachos would barely affect her glucose levels.<\/p>\n<p>For a healthy non-diabetic, fasting blood glucose levels should be less than 100mg\/dL; two hours after eating, it should be under 140. But even \u201chealthy\u201d foods can lead to large surges: A large piece of fruit could cause your blood sugar to spike up to 60 mg\/dL above your baseline. While it may go back to baseline within the next two hours, that surge, Inchausp\u00e9 said, can lead to feelings of fatigue \u2014 as well as wreak internal body havoc.<\/p>\n<p>That\u2019s because glucose is an im<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/social-mediaa\/\" data-internallinksmanager029f6b8e52c=\"1\" title=\"Social Media\" target=\"_blank\" rel=\"noopener\">media<\/a>te source of energy, which is great if you\u2019re planning to run a marathon after you eat a bunch of pasta. But if you\u2019re not, the hormone insulin will work to transform the glucose into fatty acids, which are then stored as fat.<\/p>\n<p>Using herself as a guinea pig, Inchausp\u00e9 came across strategies to keep glucose spikes at bay. These hacks, she said, allow people to eat the foods they love, quit counting calories, and experience better skin, better sleep and more stable moods. <\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/GettyImages-861063962.jpg?w=1024\" alt=\"By monitoring her glucose, or blood sugar, as diabetics do, Inchausp\u00e9 developed health hacks that can help anyone.\" class=\"wp-image-21748067\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/GettyImages-861063962.jpg?quality=75&amp;strip=all&amp;w=2048 2048w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/GettyImages-861063962.jpg?quality=75&amp;strip=all&amp;w=1536 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/GettyImages-861063962.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/GettyImages-861063962.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>By monitoring her glucose, or blood sugar, as diabetics do, Inchausp\u00e9 developed health tricks that can benefit anyone.<\/figcaption><figcaption><span class=\"credit\">Getty Images\/iStockphoto<\/span><\/figcaption><\/figure>\n<p>And while Inchausp\u00e9 doesn\u2019t call her advice a diet, she does say that people have lost significant amounts of weight following her hacks. <\/p>\n<p>\u201cIt\u2019s really about health first and foremost,\u201d Inchausp\u00e9 told The Post. \u201cIn many people, I will say, weight loss is often a side effect of getting you back into balance.\u201d<\/p>\n<p>Inchausp\u00e9 began sharing her findings on Instagram <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.instagram.com\/glucosegoddess\/?hl=en\">(@glucosegoddess),<\/a> with hand-drawn graphs to illustrate her own blood-sugar levels. As the account grew in popularity, she realized people don\u2019t need a glucose monitor to implement the strategies.<\/p>\n<p>While Inchausp\u00e9 had a continuous glucose monitor, the FDA approves CGMs only for people with diabetes. Still, it\u2019s possible to get an off-label pre<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">script<\/a>ion from a doctor for a device. Some startups like NutriSense and Signos offer CGM technology to non-diabetics, starting at around $100 a month. Glucose can also also be measured via over-the-counter test s<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/trip-and-travel\/\" data-internallinksmanager029f6b8e52c=\"10\" title=\"Trip &amp; Travel\" target=\"_blank\" rel=\"noopener\">trip<\/a>s and a monitor that costs as little as $16. Without insurance, test strips can cost .30 cents or more each \u2014 about $35 for 100 strips \u2014 and you\u2019ll need to prick your finger with a lancet and take a small blood sample every time you test.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"885\" height=\"1024\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-14.jpg?w=885\" alt=\"Inchausp\u00e9 says her that people who follow her tips will find themselves less tired \u2014 and less hungry.\" class=\"wp-image-21748393\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-14.jpg?quality=75&amp;strip=all&amp;w=885 885w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-14.jpg?quality=75&amp;strip=all&amp;w=443 442w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-14.jpg?quality=75&amp;strip=all 933w\" sizes=\"auto, (max-width: 885px) 100vw, 885px\"\/><figcaption>Inchausp\u00e9 says that people who follow her tips will find themselves less tired \u2014 and less hungry.<\/figcaption><figcaption><span class=\"credit\">Fanny Latour-Lambert<\/span><\/figcaption><\/figure>\n<p>\u201cA glucose monitor helps you visualize and keeps you accountable, but the hacks themselves are enough to see all the benefits,\u201d said Inchausp\u00e9, who rarely wears one now herself. And while the health benefits \u2014 including, yes, weight loss \u2014 are huge, Inchausp\u00e9 said one of the biggest benefits comes from reframing your relationship with food.<\/p>\n<p>\u201cI hear a lot from people that they would feel really guilty for wanting to eat a cookie, at 4 p.m.,\u201d Inchausp\u00e9 told The Post. \u201cAnd they thought, \u2018Well, if I can\u2019t resist it, it\u2019s just my fault. It\u2019s because I don\u2019t have enough willpower.\u2019 But what we know from the <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/sciencee\/\" data-internallinksmanager029f6b8e52c=\"5\" title=\"Science\" target=\"_blank\" rel=\"noopener\">science<\/a> is that these cravings for foods between meals, especially sweet foods, are actually a direct consequence of a glucose rollercoaster. <\/p>\n<p>\u201cOne of the main things people discover once they start studying their glucose levels is that these cravings disappear. These energy dips disappear. They\u2019re no longer tired, they\u2019re no longer starving two hours after breakfast.\u201d<\/p>\n<p>Inchausp\u00e9 added that people will notice effects of more consistent glucose levels almost immediately, and that being aware of glucose levels doesn\u2019t mean giving anything up. <\/p>\n<p>\u201cI\u2019m a big pasta fan and chocolate fan. I love, love, love spaghetti. I love chocolate cake. And so I just learned how to eat everything I love without creating a big glucose spike.\u201d<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Glucose_Goddesss_best_glucose_hacks\"><\/span><span style=\"text-decoration: underline\">The Glucose Goddess\u2019s best glucose hacks:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Deconstruct_Your_Sandwich\"><\/span><strong>Deconstruct Your Sandwich<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-16.jpg?w=1024\" alt=\"A graph shows how eating a tuna sandwich can spike glucose levels compared to digesting the ingredients separately.\" class=\"wp-image-21748090\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-16.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-16.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-16.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Eating a tuna sandwich whole can spike glucose levels faster than chowing down on each ingredient.<\/figcaption><figcaption><span class=\"credit\">Glucose Goddess <\/span><\/figcaption><\/figure>\n<p>Inchausp\u00e9 advises eating fiber first, followed by protein and fat, and finally starches and sugars. That\u2019s because fiber breaks down slowly in the digestive system \u2014 while starches are turned quickly into glucose, leading to a spike. Eating fiber first slows down the speed at which you digest starches, so glucose trickles into the bloodstream more slowly than if you had eaten the same foods in reverse order. This may mean switching up the way you eat. For example, instead of a tuna salad sandwich, eat any greens first, followed by the tuna, then finish up by eating the toast. You should see a lower, slower glucose rise (see graph above).<\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"Start_with_a_Salad\"><\/span><strong>Start with a Salad<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-20.jpg?w=1024\" alt=\"Biochemist Jessie Inchausp\u00e9 recommends eating the same amount of veggies and starches.&#10;\" class=\"wp-image-21748105\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-20.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-20.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-20.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Biochemist Jessie Inchausp\u00e9 recommends eating the same amount of veggies and starches.<\/figcaption><figcaption><span class=\"credit\">Glucose Goddess<\/span><\/figcaption><\/figure>\n<p>Beans, leafy greens and veggies such as veggies like broccoli, beets and carrots are all great sources of fiber, which can keep your glucose from spiking once you consume carbs (see graph above). Ideally, you should eat the same amount of veggies as starches \u2014 but even if you can\u2019t have a one-to-one ratio, some veggies prior to your main course are better than none, said Inchausp\u00e9. <\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"Take_It_Easy_at_Breakfast\"><\/span><strong>Take It Easy at Breakfast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-18.jpg?w=1024\" alt=\"A graph shows how eating avocado toast and tea for breakfast is much healthier than fruit juice.\" class=\"wp-image-21748251\" width=\"618\" height=\"411\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-18.jpg?quality=75&amp;strip=all&amp;w=1233 1236w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-18.jpg?quality=75&amp;strip=all&amp;w=925 927w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-18.jpg?quality=75&amp;strip=all&amp;w=618 618w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-18.jpg?quality=75&amp;strip=all&amp;w=308 309w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-18.jpg?quality=75&amp;strip=all 1024w\" sizes=\"auto, (max-width: 618px) 100vw, 618px\"\/><figcaption>Avoid eating high-starch meals for breakfast such as cereal.<br \/><\/figcaption><figcaption><span class=\"credit\">Glucose Goddess<\/span><\/figcaption><\/figure>\n<p>Greek yogurt, avocado and eggs are all solid options to start the day and maintain a steady blood sugar level. That\u2019s because your blood sugar is lowest in a fasting state, like after you\u2019ve slept overnight. Eating a carb-heavy breakfast not only causes a glucose spike (see top portion of graph above), it triggers insulin production that leads to carbs being stored as fat. The worst breakfast options, according to Inchausp\u00e9, are cereal or sweet delights, like chocolate croissants or fruit smoothies.<\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"Use_Added_Sugar_Sparingly\"><\/span><strong>Use Added Sugar Sparingly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/honey.jpg?w=1024\" alt=\"Sugar like honey can immediately spike glucose levels.&#10;\" class=\"wp-image-21748137\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/honey.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/honey.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/honey.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Sugar like honey can immediately spike glucose levels.<br \/><\/figcaption><figcaption><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<p>Even \u201chealthy\u201d sugars \u2014 like honey or stevia \u2014 will heighten your glucose levels. Instead, Inchausp\u00e9 recommends using artificial sweeteners as a stopgap to wean yourself entirely off the sweet stuff.<\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"Save_the_Sweet_Stuff_for_Dessert\"><\/span><strong>Save the Sweet Stuff for Dessert<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-19.jpg?w=1024\" alt=\"Having a sweet treat at the end of a meal will minimize the glucose spike and even bring down your levels.\" class=\"wp-image-21748148\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-19.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-19.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-19.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Saving dessert after a meal is better than eating it during the day.<\/figcaption><figcaption><span class=\"credit\">Glucose Goddess<\/span><\/figcaption><\/figure>\n<p>Instead of having a standalone cookie, or even a bowl of cut-up fruit as a midday treat, Inchausp\u00e9 suggests saving yourself for an after-meal sweet treat. You want to maximize the amount of time your body is in a \u2018postprandial state\u2019 \u2014 the time it\u2019s metabolizing what you\u2019ve eaten. Having a sweet treat at the end of a meal will minimize the glucose spike and even bring down your levels (see graph above).<\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"Add_Some_Vinegar_to_your_H20\"><\/span><strong>Add Some Vinegar to your H20 <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"879\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/vinegar.jpg?w=1024\" alt=\"A bottle of vinegar.\" class=\"wp-image-21748171\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/vinegar.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/vinegar.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Consuming vinegar can help reduce the production of glucose.<br \/><\/figcaption><figcaption><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<p>Drinking vinegar before a carb-rich meal can minimize a glucose spike. That\u2019s because the acetic acid in vinegar temporarily inactivates alpha-amylase, an enzyme that aids in transforming foods into glucose. Any vinegar will work, Inchausp\u00e9 said, but apple cider vinegar might be the most palatable. She advises mixing about a tablespoon of vinegar in 8 or more ounces of hot or cold water. Drink 20 minutes before eating or with your meal. Adding vinaigrette to your salad also counts.<\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"Get_Moving\"><\/span><strong>Get Moving<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-17-1.jpg?w=1024\" alt=\"A graph shows how exercising for 10 minutes can help stop glucose spikes.\" class=\"wp-image-21748189\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-17-1.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-17-1.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-17-1.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Exercising is essential to stopping glucose spikes.<br \/><\/figcaption><figcaption><span class=\"credit\">Glucose Goddess<\/span><\/figcaption><\/figure>\n<p>Taking a 10- or 20-minute walk after you eat can also minimize a glucose spike (see graph above). That\u2019s because the glucose is immediately used by muscles as fuel, so it won\u2019t accumulate. Inchausp\u00e9\u2019s research recommends moving within a 70-minute window after you eat.<\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"Opt_for_Savory_Snacks\"><\/span><strong>Opt for Savory Snacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/almonds.jpg?w=1024\" alt=\"Almonds\" class=\"wp-image-21748196\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/almonds.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/almonds.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/almonds.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Nuts are a great alternative to sweet snacks.<br \/><\/figcaption><figcaption><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<p>In <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/general\/\" data-internallinksmanager029f6b8e52c=\"3\" title=\"General\" target=\"_blank\" rel=\"noopener\">general<\/a>, the best way to avoid a glucose spike is to skip snacks all together in favor of robust meals that feature fiber, protein, fats and some starches and sugars. But if you can\u2019t resist, skip the sweets and go savory. Inchausp\u00e9 recommends cheese, nuts, Greek yogurt, or a hard boiled egg.<\/p>\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%98Add_Clothes_to_your_Carbs%E2%80%98\"><\/span><strong>\u2018Add Clothes to your Carbs<\/strong>\u2018<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-15.jpg?w=1024\" alt=\"A graph shows how eating a pear with nut butter can help reduce glucose levels compared to eating a pear alone.\" class=\"wp-image-21748208\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-15.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-15.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/Jessie-Inchauspe-15.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Biochemist Jessie Inchausp\u00e9 recommends mixing fats, proteins or fiber with any high carb meal.<br \/><\/figcaption><figcaption><span class=\"credit\">Glucose Goddess<\/span><\/figcaption><\/figure>\n<p>A common phrase on the Glucose Goddess Instagram account, \u201cadding clothes\u201d to carbs means adding fats, proteins or fiber to the carbs you plan to eat to reduce how quickly glucose is absorbed into the body. For instance, adding protein-rich peanut butter to a slice of toast or a piece of fruit (see graph above). This also applies to \u201cgood for you\u201d carbs like brown rice, which Inchausp\u00e9 advises mixing with veggies, nuts or even cheese.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Glucose_Goddesss_Meal_Plan_for_Flattening_the_Glucose_Curve\"><\/span><span style=\"text-decoration: underline\">The Glucose Goddess\u2019s Meal Plan for Flattening the Glucose Curve<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Breakfast:<\/strong><\/p>\n<ul>\n<li>Coffee with whole milk (the higher fat content keeps glucose levels steady)<\/li>\n<li>Two eggs, scrambled, with butter and sea salt.<\/li>\n<li>One slice dark rye toast with 2 tablespoons hummus<\/li>\n<\/ul>\n<p><strong>Lunch (eaten in this order):<\/strong><\/p>\n<ul>\n<li>Green beans<\/li>\n<li>Baked cod<\/li>\n<li>Wild rice<\/li>\n<\/ul>\n<p><strong>Dinner (eaten in this order):<\/strong><\/p>\n<ul>\n<li>Raw carrots and sliced hearts of palm as an appetizer<\/li>\n<li>Ham salad<\/li>\n<li>Rosemary oven-roasted potatoes<\/li>\n<li>Strawberries and clotted cream for dessert<\/li>\n<li>End with a 10-minute walk.<\/li>\n<\/ul><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more News articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/nypost.com\/2022\/04\/02\/enjoy-carbs-and-lose-weight-with-these-glucose-goddess-hacks\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Enjoy carbs and lose weight with these Glucose Goddess hacks&#8221; Move over, gluten, there\u2019s a new bad guy in town: Glucose. But the good news is, you can eradicate its acne-inducing, sleep-wrecking, fat-gaining effects and keep the bread basket on the table. While glucose has always been tracked by people with diabetes and hypoglycemia, it&#8230;<\/p>\n","protected":false},"author":1,"featured_media":425714,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/glucose-goddess-2.jpg?quality=75&strip=all&w=1024","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[127488,75214,70977,70509,5047,74498,67907,81734],"class_list":["post-425713","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-4-2-22","tag-diabetes","tag-diets","tag-food","tag-health","tag-health-and-fitness","tag-science","tag-sugar"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/425713","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=425713"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/425713\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/425714"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=425713"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=425713"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=425713"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}