Beyond the sugar rush

The unseen consequences of excessive glucose consumption

A few months ago, I read the book "Glucose Revolution" by Jessie Inchauspé, also known on Instagram as @glucosegoddess. She is a scientist who experienced the effects of glucose on her own health and conducted an extensive study on this topic. In this blog article, you will learn everything you need to know about glucose: what it is, in which ways it affects your physical and mental health and how you can control your blood sugar levels.

What is glucose?

Glucose is a simple carbohydrate that we get from our food and is the main source of energy for our bodies. We absorb carbohydrates from our food, for example when we eat cereal products, fruit or vegetables, but also sweets. These are then broken down into glucose as an end product which is then used by our cells as fuel to generate energy. Glucose is therefore not bad per se but a very important energy provider.

Carbohydrates come in various categories, including starch, fiber, and sugar. Despite belonging to the carbohydrate group, they are absorbed differently by the body. Starch, a complex carbohydrate, exists in plant-based foods like potatoes, cereals, and pulses. During digestion, it breaks down into smaller sugar molecules, such as glucose, providing a steady source of energy. Fibers, also complex carbohydrates, can't be fully broken down during digestion. Found in unprocessed plant-based foods, they promote digestion and positively impact gut health. Consuming high-fiber foods, like vegetables, slows down glucose absorption, contributing to a more stable glucose curve. Sugars, simple carbohydrates with a sweet taste, are quickly digested, causing a rapid rise in blood sugar levels. Processed foods often lack fiber but concentrate starch and sugar, making them “empty carbohydrates”, like white pasta. It provides no fiber or micronutrients because the shells of the grains have been removed.

So basically, eating more whole plant-based foods and less processed foods filled with sugar will help us maintain stable blood sugar levels.

But why are glucose spikes harmful?

By listing all these negative effects, I am not trying to scare you, but rather to show you which minor or major health problems could benefit from a change in your diet. Perhaps you will notice something that you are struggling with and that could be worth giving this a try. Always consult your doctor if you are dealing with any severe health problems.

Short-term Consequences:

1. Food Cravings and Constant Hunger: If you find yourself experiencing frequent glucose spikes, you probably also have intense food cravings and a persistent sense of hunger.

2. Chronic Fatigue and Sleep Disorders: Erratic blood glucose levels can lead to chronic fatigue and sleep disorders. The impact on energy levels and sleep quality is particularly noticeable when we rely on sugary snacks throughout the day.

3. Migraines and Cognitive Impairment: Frequent glucose spikes can also result in migraines and impaired cognitive function, making it harder to concentrate.

Long-term Consequences:

1. Accelerated Aging and Increased Disease Risk: Continuous exposure to high blood glucose levels is linked to accelerated aging, manifesting as an increased prevalence of wrinkles and a higher risk of diseases such as heart disease and certain cancers.

2. Arthritis, Alzheimer's, and Dementia: Prolonged insulin resistance, a consequence of persistent glucose spikes, contributes to the development of chronic conditions like arthritis, Alzheimer's, and dementia. These conditions often surface in later years but can be prevented through a healthy lifestyle and balanced nutrition.

3. Infertility and PCOS: Over time, the risk of infertility and polycystic ovary syndrome (PCOS) rises with prolonged insulin resistance. This problem may have various roots, but glucose spikes can have a huge impact and are fairly easy to prevent through diet.

4. Psychological Impact - Depression: The connection between metabolic health and mental well-being shouldn’t be underestimated. Depression, in particular, may be exacerbated by the chronic effects of continuous glucose spikes.

I personally notice immediately after a meal whether my glucose curve rises a lot or is flat. If I'm hungry again after 2 hours, get a craving for sweets or a headache, feel drained of energy and sluggish... then I should probably have made my meal a little more balanced. The book "Glucose revolution" presents 10 tricks for a flat glucose curve. I have been able to integrate some of them into my daily routine, others I have modified slightly. Below, you will find my top 5 tricks that have made the biggest difference for me and are relatively easy to integrate.

1. Fats, proteins and carbohydrates with every meal
   A balanced meal contains all three macronutrients. For example, I like to have a whole grain bread (carbs) with avocado (healthy fats) and egg (protein) for breakfast. Ideally, add some vegetables like a bell pepper to get a little more fiber and nutrients. For lunch, you could eat a bowl with quinoa (carbohydrates), tofu (protein), vegetables and olive oil or seeds (healthy fats).

2. Fiber
   Eat your veggies first! Eating fiber first thing in a meal helps promote a feeling of fullness, and most importantly, aids in stabilizing blood sugar levels, leaving you with higher energy levels after a meal. It is as simple as starting with the side salad and then eating the rest of your meal.

3. Better a dessert than a sweet snack
   If we eat something sweet on an empty stomach, our blood sugar level rises much higher than if we were to enjoy it as a dessert immediately after a meal. That is why it is better to have a piece of chocolate as dessert rather than as a snack in between meals.

4. Exercise after eating
   Our body obtains energy from glucose and can store up to 600g of glucose in our muscles. Exercise within an hour of a meal means that this energy is used up, and the glucose peak is significantly lower. A short walk after a meal already works wonders.

5. Understanding the concept of carbohydrates

   “Knowledge is power” is very true when it comes to nutrition. Really understanding the dynamics of glucose metabolism is crucial for changing your diet and nourishing yourself in a way that promotes stable blood sugar levels and improves your overall health. That is why I would recommend reading Jessie Inchauspé´s books to anyone who is struggling with some health issues or just want to dive deep into this topic.