The Science of Eating: 10 Hacks from "Glucose Revolution" That Actually Work
By John Fisher (assisted by AI)
If you’ve ever felt the mid-afternoon slump or the sudden craving for something sweet after a meal, you’ve experienced a glucose spike. Recently, I’ve been listening to Glucose Revolution by biochemist Jessie Inchauspé, and it offers a fascinating look at how our blood sugar affects everything from our mood to our long-term health.
What I appreciate most about Inchauspé’s approach is that it isn’t a restrictive diet. It’s not about what you eat, but how you eat it. As someone who enjoys good food and cooking, I found these "hacks" to be practical tools rather than rigid rules.
Here are the 10 core hacks from the book that can help you flatten your glucose curves without giving up the foods you love.
1. Eat Your Food in the Right Order
This is perhaps the most powerful takeaway. When you sit down to a meal, try to eat the components in this specific sequence:
Fiber (Vegetables)
Protein and Fats
Starches and Sugars
By eating fiber first, you create a mesh in your intestine that slows down the absorption of glucose from the rest of the meal.
2. Add a Green Starter
Building on the first hack, always start your lunch or dinner with a "veggie starter." It doesn’t have to be complicated—a simple green salad, some roasted broccoli, or even a few stalks of celery. This flattens the glucose spike of the entire meal.
3. Stop Counting Calories
Inchauspé argues that calories don’t tell the whole story. A slightly higher-calorie meal that keeps your blood sugar stable is often better for your metabolic health than a low-calorie sugary snack that sends your insulin soaring. Focus on the quality and timing of food, not just the number.
4. Flatten Your Breakfast Curve
Breakfast is the most critical meal for blood sugar control. If you start the day with a sugar spike (cereal, juice, toast and jam), you are setting yourself up for a rollercoaster of cravings all day.
The Fix: Switch to a savory breakfast. Think eggs, avocado, leftovers, or Greek yogurt with nuts. Keep the starches low and the protein high.
5. All Sugars Are the Same
From a molecular standpoint, your body doesn’t distinguish much between "natural" agave syrup, honey, and white table sugar. They all cause glucose spikes. If you’re going to eat sugar, pick the one you enjoy the most and eat it mindfully, rather than fooling yourself that one is "healthier."
6. Pick Dessert Over a Sweet Snack
Timing is everything. If you eat a cookie on an empty stomach (a snack), it hits your system instantly. If you eat that same cookie immediately after a meal (dessert), the fiber, protein, and fat you just ate will slow down the sugar absorption. Always choose dessert over a standalone snack.
7. Reach for Vinegar
This sounds like an old wives' tale, but the science backs it up. Drinking one tablespoon of vinegar (apple cider vinegar is popular) diluted in a tall glass of water 20 minutes before a meal can reduce the glucose spike of that meal by up to 30%. The acetic acid in vinegar helps your muscles soak up glucose faster.
8. Move After You Eat
You don’t need to run a marathon. Just 10 minutes of movement within an hour of eating—a walk around the block, doing the dishes, or some light tidying—allows your muscles to use the extra glucose in your bloodstream immediately, preventing a large spike.
9. If You Must Snack, Go Savory
If you are hungry between meals, avoid the sweet treats. Go for a savory option like a handful of nuts, a piece of cheese, or a hard-boiled egg. These provide energy without the crash.
10. Put "Clothing" on Your Carbs
If you are going to eat carbohydrates (like a piece of bread or a bowl of pasta) or something sugary, never eat them "naked." Dress them up with protein, fat, or fiber.
Example: Don’t just eat dry toast; add avocado and an egg. Don’t just eat an apple; pair it with some peanut butter or a slice of cheddar. The "clothing" slows down the breakdown of the "naked" carb.
Final Thoughts
You don’t have to implement all ten of these at once. I recommend starting with the Savory Breakfast and the Order of Eating. Even these small adjustments can lead to better energy, clearer focus, and better long-term health.
Have you tried any of these glucose hacks? Let me know in the comments which one you’re adding to your routine this week.
