Sugar Expert: Change This One Meal to Feel Better All Day | Jessie Inchauspé
In a Nutshell
The single most powerful change is swapping sweet breakfasts (juice, cereal, smoothies) for a savory meal built around protein and fat. This prevents the morning glucose spike that drives the 10:30 a.m. crash, cravings, and afternoon slump. Additional leverage comes from eating vegetables first at every meal and always pairing carbs with protein, fat, or fiber to blunt spikes by up to 75 %.
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Glucose, also called blood sugar, is the body's favorite source of energy. Every cell in the body burns glucose every nanosecond to keep a person alive. Muscles use glucose to contract, and brain cells use glucose to process information. The main way humans provide glucose to the body is by eating starches such as bread, pasta, rice, potatoes, and oats, and by eating sugars, which includes anything that tastes sweet from apples to chocolate cake.
Giving the body too much glucose leads to problems, similar to how too much water kills a plant. Most people give their bodies too much glucose, which causes cravings for sweet foods, chronic fatigue, brain fog, inflammation, faster aging, hormonal issues, and long-term development of type 2 diabetes. The goal is to eat starches and sugars in a way that does not cause these problems.
When a meal or food containing a lot of glucose such as chocolate cake or pasta is eaten, it delivers glucose very quickly to the body, creating a glucose spike. This appears as a rapid rise followed by a crash on a glucose monitor. Three main physiological mechanisms make these spikes damaging.
Mitochondria are the powerhouses of cells responsible for turning glucose molecules into energy. When glucose molecules arrive very quickly during a spike, mitochondria become overwhelmed and cannot function properly. This leads to chronic fatigue despite continued consumption of sugar and carbohydrates. People wake up tired, and daily activities like grocery shopping or playing with children become exhausting.
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