2024-10-09 02:38:00
Glucose, a simple sugar essential for our body to function, plays a key role in energy production. However, many foods we eat daily cause spikes in glucose, which can have detrimental effects on our health. Jesse Inchauspé, also known as Glucose Goddess or Goddess of Glucoseis a biochemist who has shed light on the importance of managing our glucose levels to improve our well-being. This article explores the impact of fruits, particularly grapes, as well as alternatives like honey, and offers practical tips for limiting glucose spikes while still enjoying the foods we love.
Glucose: an omnipresent component of our diet
Today, approximately 80% of the world’s population experiences daily glucose spikes, even in those who do not have diabetes. These variations in glucose levels are often caused by excessive consumption of sugars or starches, two types of foods that we find in products as varied as bread, pasta, fruit juices and even certain fresh fruits. These glucose spikes are associated with several health problems such as chronic fatigue, acne, infertility and premature aging.
Jesse also warns against common confusion between different sugar sources. Although some people think that natural sugars, like those found in fruit or honey, are better for your health, the truth is that all sugars have a similar effect on blood glucosewhether they come from honey, maple syrup or table sugar.
The role of glucose in fruits: the case of grapes
One of the most surprising points addressed by Jesse Inchauspé is the impact of fruits on our glucose levels. Indeed, although fruits are often considered healthy foods, some, like grapes, can cause significant glucose spikes. Modern grapes have been modified by centuries of breeding to become sweeter and juicy, making them a veritable “sugar bomb.” This development has led to a considerable increase in its sugar content compared to the wild varieties that our ancestors consumed.
Why are grapes so bad for glucose?
Grapes contain much more sugar and much less fiber than other fruits. However, fiber is essential to slow the absorption of glucose into the blood. Without this barrier, the sugar contained in grapes quickly turns into glucose, causing blood sugar levels to rise rapidly.
Other fruits to watch out for
Besides grapes, some tropical fruits like bananas, mangoes or papayas are also high in sugar and cause similar glucose spikes. However, berries, which contain less sugar and more fiber, are more favorable options for those looking to control their glucose levels.
Honey and other natural sweeteners: friends or foes?
Honey, agave, maple syrup and other natural sweeteners are often touted as healthier alternatives to refined sugar. However, Jesse Inchauspé points out that this is a myth. These sweeteners, although they have natural origins, are composed of the same molecules as table sugar, namely fructose and glucose. Therefore, whether it is cane sugar or honey, the body processes these molecules in the same way, meaning that consuming them results in similar glucose spikes.
Inchauspé recommends treating these natural sweeteners like desserts and consuming them in moderation. For example, a honey smoothie is no less harmful to glucose levels than a slice of chocolate cake. Sugar is sugar, whatever its origin.
The consequences of glucose peaks on health
Glucose spikes don’t just raise our blood sugar levels; they also have profound effects on our overall health. Jesse Inchauspé explains that frequent spikes lead to three major processes that can be harmful in the long term:
Mitochondrial fatigue : Mitochondria, which are the energy factories of cells, become overloaded with excess glucose. This phenomenon leads to chronic fatigue, which often manifests as mental and physical exhaustion after consuming foods high in sugar.La glycation : This process is similar to the caramelization of a food when cooking. When our body experiences too many glucose spikes, it “caramelizes” from the inside, which accelerates the aging of the skin and internal organs. For example, excess glucose can make the skin more prone to wrinkles and decrease tissue elasticity.Insulin resistance : The more glucose spikes, the more insulin the body produces. In the long term, this can lead to insulin resistance, a phenomenon that promotes the development of type 2 diabetes and an accumulation of body fat, especially visceral fat, around the organs.
Tips for controlling glucose spikes
Luckily, Jesse Inchauspé offers several simple, science-backed tips for reducing glucose spikes while still enjoying the foods we love. Here are four of its most important recommendations:
1. Eat a savory breakfast
Starting the day with a protein-rich breakfast, such as eggs, fish or almonds, helps stabilize glucose for the rest of the day. On the other hand, a sugary breakfast, based on cereals, muffins or orange juice, creates glucose peaks which disrupt the body in the morning.
2. Add vinegar before meals
Drinking a tablespoon of vinegar diluted in water before a meal can reduce glucose spikes by 30%. Vinegar slows the absorption of glucose and allows for better management of insulin levels after eating foods high in carbohydrates.
3. Eat vegetables as a starter
Eating a serving of fiber-rich vegetables before a meal helps slow glucose absorption. Fiber forms a protective barrier in the intestine, which prevents sugars from passing into the bloodstream too quickly.
4. Move after eating
Walking or doing light exercise for 10 minutes after a meal allows the muscles to absorb some of the glucose before it spikes. It also helps reduce post-meal fatigue and improves digestion.
Other tips to better manage glucose
In addition to these four recommendations, Jesse Inchauspé offers other techniques to limit glucose peaks without having to radically change your diet:
Always dress the carbs : This means never consume carbohydrates alone. For example, if you eat rice, accompany it with fat or protein like avocado or chicken, which helps slow glucose absorption.Eat foods in the correct order : It is recommended to start the meal with vegetables, followed by proteins and fats, and finish with carbohydrates and desserts. This can reduce glucose spikes by 75%.Favor whole fruits : Eating whole fruits is preferable to juices, which lack fiber, and dried fruits, which are more concentrated in sugar and cause higher glucose peaks.
By understanding the impact of foods on our glucose levels, we can make more informed choices to maintain our health. Although fruits like grapes or natural sweeteners like honey may seem healthy, they cause similar glucose spikes as refined sugars. Luckily, with some simple tips from Jesse Inchauspé, we can reduce those spikes while still enjoying the foods we love.
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