Advice for diabetics: How to follow the method on a daily basis
Glucose has an essential role in our life."It is the main source of energy for our body. We get it largely from the foods we eat” explains Jessie Inchauspé in her book. To write this new bestseller, she was interested in the importance of balancing her glycemic curve on a daily basis. The young woman relied on 300 scientific studies to highlight a method and distill different advice that would make it possible to regulate peaks in glycemia (glycemia = blood glucose concentration) and thus lose weight but not only that. By controlling these peaks, the author specifies that it would be possible to act on many problems such as food cravings, chronic fatigue, accelerated aging, wrinkles and even skin problems. The objective would therefore be to smooth out our blood sugar curve over a day in order to make it as flat as possible and thus avoid a whole lot of inconvenience.
What are the dietary tips?
1. Eat your foods in the correct order
According to several studies, it would be enough to eat certain foods in a specific order to modify the impact on our body and on our blood sugar levels.Jessie Inchauspé therefore recommends eating fiber first (vegetables, legumes.), proteins, fats, starches and sugars last. According to this method, it would therefore be useless to transform our meals by eliminating “bad foods”, we would just have to change the way we consume them.
2. Add vegetables as a starter to all your meals
"The more fibers, the better" says Jessie Inchauspé. We must therefore add any vegetable or legume as a starter to our meals: spinach, carrots, lentils, asparagus, cabbage, asparagus, hearts of palm. Fiber actually helps nourish the good bacteria in our intestine and strengthens our microbiota. they only have advantages, and above all, they allow us to smooth our blood sugar curve in order to avoid cravings during the day.
3. Stop counting your calories
In this chapter, the biologist makes a point of changing our relationship with calories. Not all calories are equal and for good reason. A 150-calorie donut or a 150-calorie Greek yogurt will not have the same impact on the body and blood sugar levels."We can without fear increase the number of calories making up a meal provided that they allow us to limit the glucose peak, in other words if the molecules are fiber, fat or protein."details the writer.
4. Smooth the curve of your breakfast
To start the day off right, make sure you choose your breakfast foods wisely. Ideally, you should opt for foods that smooth the curve of your blood sugar in order to obtain a feeling of satiety and stabilize your energy.
5. Eat any type of sugar, they are all equal
On this point, Jessie Inchauspé specifies that all sugars have the same effect on the body. She goes even further and explains: "All sugars are natural, because they all come from a plant. There is no good or bad sugar."Based on this principle, the young nutrition researcher therefore advises choosing your favorite sugar and enjoying it (always in moderation). Obviously, if the desire for something sweet arises, the ideal is to consume whole fresh fruits because glucose and fructose are dosed at low concentrations and in association with fiber.
6. Choose a dessert rather than a sweet snack
To respond favorably to a desire for sweet food, the author recommends enjoying it as a dessert after a meal and especially not as a snack or during the day."By eating something sweet after a meal, we reduce the glucose peak" she emphasizes.
7. Drink vinegar before eating
To limit hunger pangs, control your appetite and burn more fat, Jessie Inchauspé recommends drinking a large glass of water with a tablespoon of vinegar before eating anything sweet. The best in terms of taste? Apple cider vinegar.
8. After meals, get moving!
The objective? Work your muscles! After eating sugars or starchy foods, it would be very appropriate to do exercise: sport or a simple digestive walk. In fact, the muscles will use the excess glucose in the blood to reduce the peak, reduce the risk of weight gain and avoid a drop in energy.
9. If you have to snack, opt for salty
To avoid blood sugar peaks and stabilize your energy throughout the day, it is best to opt for salty snacks:
- a bowl of Greek yogurt with a handful of pecans
- a slice of ham
- a boiled egg
- a piece of cheese
10. Dress your carbs
"When you eat carbohydrates (there is no question of depriving yourself of them), get in the habit of adding fiber, protein or fat and eating them first when it is 'is possible.“ confides Jessie Inchauspé. In fact, dressing carbohydrates reduces the impact of glucose and its speed of absorption in the body. The author therefore recommends topping your toast with avocado and cheese, and adding fresh herbs to your rice, whether white or wholemeal. In short, bread, pasta, polenta, cereals should always be accompanied by any vegetable, fats and proteins.
Why should you drink vinegar before eating?
One of the main principles of the method is to drink vinegar before eating in order to limit your appetite and possible cravings after the meal. Opt for cider vinegar with a maximum acidity of 5% and drink it through a straw.
What to eat for breakfast according to the glucose revolution?
One of the most important tips reported in his book is to stop eating sweets for breakfast. Why? “As you know, when we consume glucose, we secrete insulin to extract it from our bloodstream and protect us from its harm. Instead of remaining in the body and serving as fuel, the newly digested molecules are stored in the form of glycogen or fat." writes Jessie Inchauspé. Based on several studies, the young woman was able to conclude that by consuming a sweet breakfast, hunger will tend to return much more quickly during the day, but also that blood sugar levels will remain unregulated until dinner. . By eating salty food in the morning, you will have more energy, less desire to eat between meals, a less bloated stomach, and you will be in a better mood.
The ideal savory breakfast:
- a good dose of protein: Greek yogurt, skyr, tofu, eggs, meat, cheese, cold meats.
- fiber: all vegetables such as tomatoes, spinach, mushrooms.
- fats: butter, olive oil, avocado, almonds, chia seeds, flax seeds.
- carbohydrates and fruit (optional): oatmeal, toast, whole fruit.
What is a typical day for a successful Glucose Revolution?
1. A savory breakfast with proteins and fats
2. An easy-to-prepare lunch with vegetables (e.g. raw vegetables) and proteins
3. A desire to taste? No worries ! If you dress up your carbohydrates by adding fiber and protein to your sweet snack.
4.A dinner with starchy foods and a starter required
Is this method really effective?
According to Laurence Plumey, nutritionist doctor at AP-HP interviewed by E=M6, the Glucose Revolution is an interesting method for losing weight because it encourages you to eat more vegetables and fruits (fiber) since it is with this type of food that you should start each meal. It therefore allows you to rebalance your diet. On the other hand, the doctor has a more mixed opinion regarding the most important rule dictated by the method: eat foods in the right order i.e. fiber (vegetables, legumes.), proteins, fats and sugars last. She reminds us that the stomach is like a large washing machine that mixes all foods when they are ingested. It would therefore be necessary to take a real long break between fats and sugars for this rule to be valid. Also, Laurence Plumey reminds us that if we continue to consume sugars and fats in large quantities, they do indeed cross the intestinal barrier and eating them last does not change their effects on the figure.This very fashionable formula can help with weight loss but is therefore nothing revolutionary.
