The Glucose Goddess, Jessie Inchauspé, has steadily made waves in the health and wellness space since the release of her first book, Glucose Revolution, and her subsequent appearances on social media and podcasts.
With her 2024 update on glucose hacks and methods, it’s worth taking a closer look at her influence, the claims she makes, and the evidence (or lack thereof) behind her suggestions.
This detailed review is intended to unpack the pros, cons, and potential misconceptions surrounding her popular approach, this is just my view about the book and the subjects she tackled based on what I have read in different materials.
Lets start with "Who is Jessie Inchauspé"?
Jessie Inchauspé, also known as the Glucose Goddess, is a French biochemist who became a prominent voice in health and nutrition circles (peeps, I just browse for this phase and "copy pasted" … not a wiki here:) ). With a large Instagram follow base(actually this is how I discovered her, by mistake) and a relatable “sickness to health” story centered around glucose management(she eats, breads and sleep with this literally), she presents herself as an approachable authority on curbing glucose spikes (based on her backgroud, work, the graphs she is sharing together with comments, she pretty nailed them down). Her book, Glucose Revolution, has sold widely and popularized her ideas about stabilizing blood sugar levels through lifestyle changes. Goodreads users gave quite a high star rating to this book, as of now she has a whooping 4.43 stars out of 5 with 34k ratings (30k 4 and 5 stars) and gathering up also about +3K comments (that’s impressive I would say, congratz and kumbaya!).
Goodreads users gave quite a high star rating to this book, as of now she has a whooping 4.43 stars out of 5 with 34k ratings (30k 4 and 5 stars) and gathering up also about +3K comments (that’s impressive I would say, congratz and kumbaya!).
Inchauspé’s work resonates as it seems, quite with many because it offers quick (the most loved word this days), actionable hacks to prevent glucose spikes (until her book, have to admit didn’t know, didn’t care about it), appealing to a growing audience interested in optimizing their health. However, some of her claims, including those related to reversing PCOS and fatty liver disease through glucose stabilization, have raised eyebrows within the scientific and medical communities (or at least in the material which I have read about or seen).
Not an expert here, but as far as I know her hacks cant revers PCOS (Polycystic ovary syndrome), as far as I know its impossible but I do think her hacks can help somehow (not a doctor, again do your own homework). Also seen a podcast, were she said that oatmeal isn't healthy, which again as far as I know if you boil it to reduce phytic acid which can be harm for most people even if you lose ~25% of good stuff (nutrients) and increase beta-glucan which can help with cholesterol, oatmeal actually its quite awesome for the body. Anyhow, this subjects should be devoured in private from many sources and also tried on each self and assess the outcome ( or at least, this is my approach).
Core Premise and Practical Hacks
The heart of Inchauspé’s work lies in managing blood sugar levels through relatively simple lifestyle tweaks. Her “glucose hacks” are designed to help both diabetics and non-diabetics ( like myself) avoid significant glucose spikes, theoretically improving everything from mental health to heart health. While some of her advice aligns with general health recommendations, others veer into territory that invites scepticism from different experts (or lets call it, people who spent more time learning about this magic than us).
To sum up core hacks which she promotes in her book together with debates surrounding them; so here we go:
1. Eating Food in a Specific Order
Inchauspé’s first hack involves eating fiber-rich foods like vegetables before consuming protein, fat, and, lastly, carbohydrates. This order, she argues, creates a “fiber mesh” in the stomach that slows the absorption of sugars into the bloodstream. Studies cited suggest this approach may reduce post-meal glucose spikes. While the concept of consuming more vegetables and fiber is well-supported by research, some experts question whether the “mesh” explanation oversimplifies the complex processes of digestion and glucose absorption ( which have to say that I was not able to find much evidence to satisfy my need of information, but even so, this hack works for me).
Dietitians have long recommended balancing meals to moderate blood sugar, but Inchauspé’s method feels somewhat rigid, especially when applied to everyday situations like eating a sandwich (bring and eat your carrots first). The idea of dismantling meals to adhere to a specific order can be triggering for individuals with disordered eating patterns. While the approach may reduce spikes, its relevance to overall health for non-diabetics remains questionable.
2. Don’t Eat Carbs on Their Own
Pairing carbohydrates with protein and/or fat slows glucose absorption and increases satiety. This recommendation is grounded in established nutrition science and has been a standard piece of advice for years. While combining foods for better glycemic control is beneficial, fear-mongering about eating an unaccompanied piece of fruit, for example, is not helpful and potentially creates unnecessary anxiety.
3. Opt for Savory Breakfasts and Snacks
Inchauspé encourages avoiding sugary breakfasts and carb-heavy snacks, favoring protein-rich choices. This approach aligns with research showing that protein can regulate appetite and stabilize blood sugar levels throughout the day. However, while eating a savory breakfast may lead to fewer glucose spikes, some of the fear-driven rhetoric surrounding sweet snacks seems overblown. BUT as always, context and balance matter.
4. Drink Vinegar Before Meals
Drinking a tablespoon of vinegar diluted in water before meals is said to reduce glucose spikes … man this one here, lost me completely, I totally hate vinegar BUT that does not mean this is not good for you here (someone found to be the easiest way). The evidence supporting vinegar’s impact on blood sugar is mixed, with most studies showing minor benefits that may not justify the discomfort or taste of routine vinegar consumption. Critics point out that the majority of supporting studies are small, involve diabetic participants, or use highly processed test meals. For most people, eating balanced meals with fiber and protein will suffice without the need for vinegar shots even if in her book she utilizes some example from Iran, which it seems, they are utilizing it for quite some time (strange people, why would you do that :) ).
5. Move After Meals
The most loved hack which I read in her book is, guess what "MOVE". Physical activity after meals helps to clear glucose from the bloodstream, reducing spikes. This hack is universally supported by nutrition and fitness experts. Light movement like walking, stretching, or even household chores can be effective and sustainable. Inchauspé’s emphasis here is both practical and scientifically valid.
6. Add a Plate of Vegetables to Every Meal
This simple yet impactful recommendation aligns with broad dietary guidelines. More fiber, more nutrients, and better satiety—all great reasons to increase vegetable intake. Me personally I grew up with this kind of choice, never have a meal without something green near it.
7. Consume Whole Fruit Only
Processed fruit products like juice and dried fruit can lead to glucose spikes due to their lack of fiber. Eating whole fruit, however, allows for slower glucose release. While this hack is valid, the fear-based rhetoric surrounding occasional consumption of fruit juice or dried fruit is unnecessary unless consumed in excessive quantities. Bottom line on this hack, I have to say that its not a new approach, but her visualizations taken after a couple of glasses of juice (others on her Instagram account, not only her or picture from the book) its quite a good confirmation that this approach its not the best one, better eat an apple vs drinking a glass of squeezed apples.
Claims, Controversies, and Evidence
Inchauspé’s strongest appeal lies in her ability to make glucose stabilization relatable and actionable. However, some of her claims are either poorly supported or sensationalized.
For example:
• Reversal of PCOS and Other Conditions
Inchauspé suggests that her hacks can reverse PCOS, reduce fatty liver disease, and improve mental health, among other benefits. However, these assertions are often based on anecdotal evidence, small studies, or dubious correlations. Experts (again materials which I read about on internet, not all of them) warn against attributing complex conditions to transient glucose spikes alone.
• Fear-Based Messaging
Statements like “glucose spikes cook us from the inside” are not only inaccurate but potentially harmful. Such fear-based language can push individuals toward disordered eating patterns and an unhealthy preoccupation with food order and combinations.
• Fructose Spikes and Misinformation
Inchauspé’s references to “fructose spikes” and some other metabolic claims have been debunked or called out as misleading. Her messaging sometimes lacks context, creating alarm where none is in my view is needed.
• Exaggerated Impact of Glucose Spikes
While stabilizing glucose levels can benefit diabetics, non-diabetic individuals typically experience normal glucose variability that does not pose significant health risks. Regular glucose monitoring through CGMs (continuous glucose monitor) for non-diabetics, as promoted in her work, has little evidence to support its necessity and may lead to unnecessary fixation. I will continue to read about this as debates are ongoing on the articles which I read.
Glucose Hacks: Innovative or Repackaged Advice?
Many of Inchauspé’s hacks boil down to fundamental health principles that registered dietitians have championed for decades: increase fiber intake, consume more vegetables, balance meals with protein and fat, and limit processed foods and sugars. Her methods, while repackaged with the flair of a wellness influencer, largely reflect established nutritional science. However, the marketing appeal lies in their presentation as life-changing “hacks,” despite their foundational simplicity.
Pros and Cons in a summary by reading her book together with a lot of comments (Instagram, Goodreads, Google Books) and other blogs read after I discovered her book.
This does not mean are the best or the worst, I just tried to sum up a few key words based on the material which flown thru my hands:
Pros:
• Easy-to-implement tips that can help stabilize blood sugar levels for those interested.
• Focus on real, whole foods and reducing processed carbohydrates.
• Encourages self-awareness around food choices and their effects on the body.
• Emphasis on sustainable, non-restrictive habits.
Cons:
• Overemphasis on glucose stabilization in non-diabetics, with exaggerated health claims.
• Use of fear-based rhetoric and pseudoscientific explanations.
• Potential for triggering disordered eating behaviors.
• Inconsistent scientific support and reliance on anecdotal evidence.
Final Thoughts
Glucose Revolution offers valuable advice for those interested in improving their dietary habits through mindful food choices and moderation. However, it’s crucial to approach the book’s more dramatic claims with a critical eye together with self study on the subject. While many of Inchauspé’s hacks can lead to healthier eating patterns, they do not constitute a cure-all for complex health conditions (have to admin, that also she is stating this in her book, so thumbs up). Balance, context, and evidence-based practice remain key pillars of any effective nutritional strategy.
For those willing to sift through the exaggerated claims and focus on the practical takeaways, Inchauspé provides a useful starting point for exploring how glucose impacts everyday health (at least this is how I started). Just remember to separate the genuine advice from the sensationalism, and consult with qualified healthcare professionals for personalized guidance (again she is pointing this many times in her book so again thumbs up).
In the end, I will give a 4 star as she brought this subject into my view!
Happy PiPing!