With so many diet plans and methods available to us, finding a sustainable way to eat nutritiously can sometimes feel a little dizzying. So when we first learned about the Glucose Goddess Method, we were very intrigued by the simple and effective way the diet supports overall health and well-being by focusing on one key component: glucose.
Created by Jessie Inchauspé (aka @GlucosaGoddess), the Glucose Goddess Method is a diet designed to support and maintain glucose levels, which can affect everything from energy levels to inflammation, cravings, and more.
Read on to learn more about the Glucose Goddess Diet, how some of our HUM employees enjoyed the challenge, and all about balancing blood sugar through food.
Glucose is a simple sugar and our body’s main source of energy. “When we consume carbohydrates, our digestive system breaks them down into glucose, which is absorbed in the intestine and enters the bloodstream.” Ella Davar, explains a registered dietitian and certified dietitian nutritionist. “Insulin, a catabolic hormone, is responsible for regulating blood glucose levels and stores excess glucose as glycogen in the liver and muscles,” she adds.
Maintaining stable glucose levels is crucial for overall health, as high blood glucose levels (which some people experience in uncontrolled diabetes or high intake of carbohydrate-containing foods) can lead to health complications. According to Davar, some of these health problems include loss of insulin sensitivity, diabetes, weight gain, cardiovascular problems, kidney problems and nerve damage, and diet plays a key role in maintaining glucose levels and these symptoms at bay.
The Glucose Goddess Diet: Understanding the Approach
The Glucose Goddess method focuses on optimizing blood sugar levels through strategic food choices. “By strategically combining foods, you aim to minimize glucose spikes and dips, leading to more stable energy levels, reduced cravings, and potentially better long-term health outcomes,” says Davar.
There are several reasons why someone might want to try the Glucose Goddess method. Of course, there is maintaining glucose levels to prevent diabetes and weight control. However, Roxana Ehsaniregistered dietician nutritionist and certified sports dietitian, says those who suffer from lack of energy might also be inclined to try it, since glucose is directly related to the body’s energy levels.
In his book, The Glucose Goddess Method: The 4-Week Guide to Reduce Cravings, Regain Energy, and Feel AmazingInchauspé shares a four-week, four-step plan focused on the best glucose tricks to maintain levels through diet, and we put it to the test to see how diet transforms our energy levels and healthy habits.
Observations on blood sugar control
The reason the Glucose Goddess Diet is so intriguing is because it essentially biohacks our diet to ensure our meals work more efficiently and effectively for our overall health and well-being. Since glucose is directly related to blood sugar and foods affect our blood sugar levels, the foods we eat can significantly affect energy levels, whether they are low, high, or somewhere in between.
“Consuming complex carbohydrates, protein, and healthy fats provides a constant source of energy,” says Davar. “These nutrients release glucose into the bloodstream slowly, maintaining stable energy levels.” On the other side of the spectrum, sugary and highly processed foods “can cause rapid spikes and drops in blood sugar, leading to fluctuations in energy levels, fatigue, and more cravings,” Davar adds.
Therefore, by maintaining blood sugar levels, you not only protect the body against potential health problems, but also help maintain balanced energy levels and curb cravings.
The benefits of food combining for glucose levels
The Glucose Goddess Diet involves a food combining approach that allows you to optimize your food and nutrient intake to balance glucose levels and support overall well-being. “Combining foods can affect health and blood sugar levels by influencing how the body processes nutrients,” says Davar. For example, eating more high-fiber foods (such as salads) before carbohydrates can slow glucose absorption and lead to more stable blood sugar levels. “This approach is beneficial for controlling blood sugar levels and reducing the risk of energy fluctuations and cravings,” explains Davar.
When it comes to combining foods and the Glucose Goddess diet, the important thing is to consume protein, healthy fats, and high-fiber foods. before carbohydrates, and doing so can balance energy levels and prevent blood sugar levels from rising.
Physical and emotional well-being
Since the Glucose Goddess method is designed to balance glucose and blood sugar levels, it can have an impact on your mood. That, coupled with more energy from a nutrient-dense diet, can support physical and emotional well-being.
Experiencing the ups and downs of blood sugar levels can affect all aspects of life, especially when you feel that inevitable sugar crash, which can significantly affect your mood. By supporting blood sugar levels in a way that feels more sustainable for your body, you can begin to feel the positive effects on your mood over time.
Glucose Goddess Diet Testimonial
After trying the Glucose Goddess method for four weeks, HUM Nutrition team member Cindy noticed some significant changes in her health and well-being. One of the reasons Cindy was drawn to the Glucose Goddess method is the potential skin benefits. High glucose levels can cause inflammation and increase sebum levels, making the skin more susceptible to acne breakouts, eczema flare-ups, and irritation. At the end of the four-week period, Cindy noticed changes in the overall health of her skin. Her eczema still flared up, but it wasn’t as bad as before. Additionally, she didn’t see as much redness in her complexion and she also experienced fewer breakouts.
Although she did not experience noticeable weight loss in this four-week period, Cindy found that her energy levels were excellent and she felt more awake and free of brain fog in the mornings. Furthermore, she noticed a lot less sugar cravings. “If I wanted something specific, I could look at a candy and not want it,” she explained on her end-of-the-month visit. “We always had candy in the house, and if it stayed there for too long, I would throw it away because I felt like having it in the house was unnecessary.”
Long-term perspectives and sustainable changes
The Glucose Goddess Diet is about turning glucose tricks into habits to achieve more balanced blood sugar levels. While that doesn’t mean you have to strictly follow the diet for the rest of your life, incorporating some of the habits in a way that seems sustainable can still have a lasting impact on your health.
First, you can continue to combine foods and make sure you eat vegetables and fiber first for optimal results. Part of the Glucose Goddess method also involves drinking a glass of water with a tablespoon of apple cider vinegar before eating to avoid blood sugar spikes, which can easily continue after the four-week period. Going for a walk or moving your body in some way after eating can also keep blood sugar spikes at bay and is beneficial and sustainable from a long-term perspective.
Overall, the Glucose Goddess diet is worth considering if you experience energy fluctuations and want to maintain more balanced blood sugar levels for optimal health. We love this diet approach because it focuses on nourishing the body with a variety of whole foods while also teaching you how to achieve better energy and balanced glucose levels through habits like combining foods, drinking vinegar before eating, and moving the body later. a meal. While the initial investment of four weeks may be an adjustment, the diet has sustainable parameters that allow you to nourish her body while living her life.