Initiated by biochemist Jessie Inchauspé, the Glucose Revolution is a method which consists of managing our glycemic curve to improve our health and promote weight loss. Golden rules such as the order of food consumption, judicious combinations, the consumption of cider vinegar before meals or even the practice of physical activity after meals, are proposed. Professor Boris Hansel, diabetologist and nutritionist, enlightens us on this method… not so revolutionary?
Principle and summary: What is Jessie Unchauspé’s glucose revolution method?
The essential principle on which Jessie Inchauspé’s method is based is the effective management of blood glucose levels. The biochemist starts from the principle that insulin peaks generated by the consumption of sugary foods are responsible for almost all our ailments: weight gain, loss of energy, cellulite, inflammation, cravings, sleep disorders and even oxidative stress. . The author therefore proposes a nutritional approach aimed at controlling these blood sugar peaks, in order to avoid strong variations in blood glucose. Among the golden rules of the method:
- Favor the consumption of foods with a low glycemic index;
- Reduce the consumption of fast sugars;
- Respect a certain order in the consumption of food during meals;
- Avoid snacking;
- Have a salty breakfast;
- Drink 1 tablespoon of vinegar in a glass of water before each meal…
Why is food order important?
One of the key points of the Glucose Revolution is the order of food consumption, which would be essential in managing blood sugar levels. It is therefore recommended to eat fiber (vegetables, legumes) first, then proteins and fats, and finally starches and sugars. By following this order, the passage of glucose into the blood would be slowed, which would help avoid blood sugar peaks.
According to Jessie Inchauspé, starting the meal with foods with a low glycemic index would help reduce the absorption of sugars from the rest of the meal. The proteins and fats consumed afterwards would help promote the feeling of satiety and avoid cravings. Finally, starches and sugars, consumed last, would have a lesser impact on blood sugar, because the body has already started to digest the previous foods. For the diabetologist nutritionist, the order of food consumption is in reality only of relative importance. “Imposing this type of order has no scientific argument outside of people who have hyperglycemia. And even then, the most important thing is to combine vegetables, proteins and fats with carbohydrate intake.” underlines Professor Hansel.
The benefit of vinegar
Another important point of the Glucose Revolution: vinegar, and in particular cider vinegar, whose acetic acid could – according to certain studies – reduce the glucose peak which follows the meal by up to 30%. Another benefit of vinegar, according to Jessie Inchauspé, would be its ability to moderate the appetite and limit cravings. “Indeed, some studies show a slight effect of vinegar on blood sugar levels, but the rigor of the studies and the level of evidence is quite low. It would be an exaggeration to attribute miracle virtues to it!” assures the diabetologist.
Menu: breakfast example
The Glucose Revolution method invites you to favor a salty breakfast in order to avoid the morning blood sugar peak. Jessie Inchauspé suggests, for example:
- A coffee with a splash of whole milk, rich in fat to stabilize glucose levels;
- Two scrambled eggs cooked in a pan in butter;
- A slice of rye bread with two tablespoons of hummus to provide protein and fiber.
Another possible option: smoked salmon and avocado toast, yogurt with 2 tablespoons of hazelnut puree. The important thing is to emphasize proteins and fibers and limit fast sugars. For example, we carefully avoid fruit juices, jam or chocolate spread.
Is this diet effective for weight loss?
The Glucose Revolution method, based on the management of blood glucose levels, is often recommended for weight loss. “The Glucose Revolution method is ultimately based on known principles, but “re-marketed” to make it innovative and revolutionary: favor foods with a low glycemic index, fiber, protein source foods, play sports… Nothing new. very new” explains Professor Hansel.
By reducing industrial products, junk food, sugary drinks and products and being less sedentary, we reduce our calorie intake, increase expenses and force the body to draw on its fat reserves. “But above all, what really works is to start taking care of yourself and your diet!” insists the nutritionist.
Slide: 20 foods with a low glycemic index to favor in case of diabetes or to monitor your weight
