Glucose Goddess Shares 3 Dietary Changes to Boost Mood and Energy

Jessie Inchauspé, popularly known as the “Glucose Goddess,” has transformed her health and well-being through three simple dietary adjustments. By focusing on the impact of blood sugar levels on mood and energy, she has built a sizable following, with more than 5 million supporters on social media. Inchauspé’s insights are rooted in her personal experience and scientific research, making her recommendations both relatable and actionable.

Inchauspé’s journey into blood sugar management began with a seemingly innocuous breakfast choice—a donut. During her time working in Silicon Valley, she noticed her blood sugar levels spiking and crashing shortly after indulging in sugary foods. This experience prompted her to explore the relationship between diet, blood sugar, and mental health. As she told Business Insider, “It might seem obvious today that what we eat impacts our mental health, but back then, for me, I hadn’t connected the dots.”

Her exploration led her to participate in a pilot study using a continuous glucose monitor (CGM), a device typically used by individuals with diabetes. This technology has gained popularity among various demographics, including athletes and professionals, and Inchauspé has partnered with Dexcom to promote their Stelo CGM. The device allows users to monitor blood sugar levels in real-time, providing valuable insights into how different foods affect their energy and mood.

While the science surrounding blood sugar optimization is still evolving, Inchauspé emphasizes the importance of understanding glucose levels for everyone, not just those with diabetes. “Saying that glucose only matters if you have diabetes is to me like saying brushing your teeth only matters if you have cavities,” she remarked.

Three Key Dietary Changes

Based on her experiences, Inchauspé recommends three specific changes to improve overall health and well-being, all supported by nutritional advice.

1. Start the Day with Protein
One of Inchauspé’s primary adjustments was changing her breakfast routine. Previously, she often opted for cereal or granola bars, which caused her blood sugar to spike. By switching to high-protein options such as eggs, Greek yogurt with unsweetened nut butter, or smoothies enriched with protein powder, she has experienced a noticeable improvement in her mood and energy levels. “Anchoring your day with a protein-rich breakfast that keeps you steady is really, really key,” she stated. This shift has become essential for her daily routine, especially after the birth of her child.

Dietitians generally recommend including protein in every meal, as the required amount varies based on individual weight and health goals.

2. Begin Meals with Vegetables
Inchauspé also highlights the value of starting meals with vegetables. While she enjoys carbohydrates, she prioritizes beginning her meals with a salad or fiber-rich vegetables. This practice helps slow the absorption of carbohydrates, leading to more stable blood sugar levels. “It’s not necessarily replacing things, but also just learning when and how to eat them,” she explained. By front-loading fiber, Inchauspé aims to enjoy her favorite foods while minimizing the impact on her glucose levels.

3. Choose High-Fiber Fruits
In her quest for better snacking, Inchauspé transitioned from grapes to apples paired with peanut butter. Initially, she believed grapes were a healthy choice, but they contributed to an afternoon energy slump. Apples, in contrast, provide more fiber, which aids digestion and moderates blood sugar spikes when combined with healthy fats from nut butter. Individual responses to carbohydrates can vary, and Inchauspé recognizes that everyone has unique dietary needs.

Balancing Health with Enjoyment

Inchauspé advocates for a balanced approach to nutrition. “I’m all for being as balanced and nuanced as possible,” she said. She acknowledges that while certain foods, like donuts, may not be optimal for blood sugar stability, complete avoidance is not necessary. Her philosophy encourages enjoyment of food while remaining mindful of its effects on health.

As research continues into the implications of blood-sugar tracking for healthy individuals, Inchauspé’s popularity illustrates a growing trend. People are increasingly interested in understanding their bodies and making simple changes to enhance their energy and overall health.

The key takeaway from Inchauspé’s experience is to adopt a common-sense approach to nutrition. By focusing on individual needs and goals, individuals can foster a healthier relationship with food without unnecessary restrictions.