Glucose Revolution by Jessie Inchauspé – Book Summary
Glucose Revolution by Jessie Inchauspé offers a new perspective on nutrition and wellness. Rather than focusing on calories or weight loss fads, it explains how stabilizing your blood sugar can transform your energy, mood, skin, sleep, and long-term health. Backed by science and real-life hacks, this book is a practical guide for anyone seeking better health.
Who May Benefit from the Book
- People feeling tired, foggy, or moody without understanding why
- Those struggling with cravings, overeating, or weight gain
- Individuals looking to improve long-term health and prevent chronic disease
- Health-conscious readers confused by conflicting nutrition advice
- Fitness enthusiasts seeking improved energy and recovery
Top 3 Key Insights
- Stable glucose = better life: Managing blood sugar levels improves mood, energy, skin, and disease risk—even if you’re not diabetic.
- Food order matters: Eating fiber, then protein and fat, then carbs can slash glucose spikes by over 70%.
- Small changes = big results: Adding vinegar before meals, walking after eating, and choosing savory over sweet can flatten blood sugar curves.
4 More Lessons and Takeaways
- Breakfast is crucial: A savory breakfast sets you up for stable energy and fewer cravings throughout the day.
- Calories differ: 100 calories of sugar affects your body very differently than 100 calories of fat or protein.
- Smart snacking: Eat sweets as dessert with meals, not on an empty stomach, to minimize glucose spikes.
- Fiber is your friend: Starting meals with veggies slows glucose absorption and supports gut health.
The Book in 1 Sentence
Balancing your blood sugar is the secret to feeling better, eating smarter, and living longer—without extreme diets.
The Book Summary in 1 Minute
Glucose is your body’s main energy source, but spikes in blood sugar can lead to fatigue, cravings, poor sleep, weight gain, and even long-term diseases like diabetes and cancer. Jessie Inchauspé reveals how simple habits—like changing the order of what you eat, choosing savory over sweet breakfasts, moving after meals, and adding vinegar or fiber—can dramatically reduce these spikes. You don’t need to be diabetic to care about glucose. With clear tips and science-backed insights, Glucose Revolution shows that balancing blood sugar is key to lasting health, more energy, and a better life.
The Book Summary in 7 Minutes
Glucose—also known as blood sugar—is not just a concern for diabetics. It affects how you feel every day and how your body functions over time. Jessie Inchauspé, known as the Glucose Goddess, blends science and practical tips to show how managing glucose levels can radically improve your health. Let’s dive into the book’s most impactful lessons.
Why Glucose Matters to Everyone
Glucose powers your brain, muscles, and every cell. You get it from food—mainly carbs and sugar. But too much glucose, especially in the form of spikes, causes serious problems:
| Short-Term Effects | Long-Term Effects |
|---|---|
| Cravings and hunger | Type 2 diabetes |
| Energy crashes | Heart disease and cancer risk |
| Mood swings | Chronic inflammation and aging |
| Poor focus | Skin issues like acne |
Stable glucose equals steady energy, better moods, clear thinking, and healthier aging.
The Hidden Glucose Problem
Most people experience glucose spikes daily—without knowing it. Studies show 88% of Americans have some degree of blood sugar dysregulation. And it’s not just from obvious sugar—“healthy” foods like fruit juice, cereal, and low-fat yogurt can be culprits.
Modern processed foods strip out fiber and concentrate sugar. Your body absorbs this sugar quickly, causing sharp spikes, followed by crashes. These highs and lows affect how you feel—and how your body works.
Food Order: The 73% Rule
One of the simplest and most powerful hacks is changing the order in which you eat:
- Fiber (vegetables)
- Proteins and fats
- Starches and sugars
This reduces glucose spikes by 73% and insulin spikes by 48%. Fiber acts like a shield. Protein and fat slow digestion. When carbs finally hit, your body can handle them more smoothly.
This means you can eat the same meal, in a different order, and feel completely different afterward.
Fiber-Rich Starters: The Green Shield
Vegetables aren’t just healthy—they’re strategic. Starting your meal with greens can transform your glucose response.
Why it works:
- Fiber slows digestion
- It reduces hunger later
- Supports gut health
Easy starters:
- Green salad with vinaigrette
- Roasted or raw veggies
- Soup made from vegetables
Aim to match the amount of vegetables to the starches in your meal.
Rethink Your Breakfast
Most traditional breakfasts—like toast, cereal, or juice—spike glucose and set you on a roller coaster of hunger and fatigue.
What to eat instead:
- Protein: eggs, yogurt, lean meat
- Fat: avocado, nuts, olive oil
- Fiber: veggies, seeds, whole grains
This gives you stable energy, better focus, and fewer cravings all morning.
Calories Are Not Equal
Forget the old rule of “calories in vs. calories out.” The source of your calories matters more:
| Type | Glucose Effect |
|---|---|
| Fructose | High fat storage, inflammation |
| Glucose | Spikes and crashes |
| Protein | Minimal spike |
| Fiber | Slows absorption |
Focus on whole foods with minimal processing. Avoid foods that cause sharp glucose spikes—even if they’re low-calorie.
Timing Your Treats
Sweets on an empty stomach cause big glucose spikes. Sweets with a meal cause much less impact.
Best practice:
Eat dessert after a balanced meal. The presence of protein, fiber, and fat helps your body process the sugar more gently.
Sweet treat tips:
- Pair with fat or protein (e.g., chocolate and nuts)
- Choose smaller portions
- Avoid sweet snacking between meals
Vinegar: A Secret Weapon
One tablespoon of vinegar in water before a meal can cut glucose spikes by 30%.
How to use it:
- Mix with water and drink before eating
- Use in salad dressings
- Add to cooking water for grains
Vinegar improves insulin sensitivity and helps your body respond better to carbs.
Move After Meals
A short walk or light movement after eating helps your muscles use glucose for energy. This prevents it from building up in your bloodstream.
Ideas for post-meal movement:
- 10-20 minute walk
- Squats, lunges, or stairs
- Gentle yoga
Even simple movement lowers your glucose curve and boosts overall health.
Choose Savory Snacks
Sweet snacks—like granola bars or candy—spike your glucose fast. Savory snacks help keep you full and steady.
Better snack choices:
- Nuts and seeds
- Cheese with veggies
- Boiled eggs
- Hummus and cucumber
The goal is lasting energy without the crash.
Always Pair Carbs
Never eat carbs alone. Combine them with protein, fat, or fiber to soften their glucose impact.
Good combinations:
- Bread with avocado or nut butter
- Rice with beans or veggies
- Fruit with yogurt or nuts
This keeps blood sugar stable and prevents hunger soon after.
About the Author
Jessie Inchauspé is a French biochemist and data scientist with a passion for simplifying complex health science. Known online as the Glucose Goddess, she shares science-backed tips for stabilizing blood sugar. Jessie holds a Master’s degree in biochemistry and previously worked in Silicon Valley’s health tech industry. After a personal health journey sparked by an accident, she became interested in how glucose affects wellness, energy, and emotions. Her work blends scientific rigor with practical advice, making health accessible to all.
How to Get the Best of the Book
Apply the strategies gradually. Start with breakfast, adjust your food order, and try walking after meals. Use Jessie’s “one tip at a time” method to build healthy habits without overwhelm.
Conclusion
Glucose Revolution is more than a nutrition book—it’s a guide to better living. With simple, science-backed tips, it helps you feel better, think clearer, and age healthier. Every choice matters. And with a few changes, you can transform your life—one glucose curve at a time.