World Diabetes Day 2025: Even if you are in your 20s and have no risk factors for diabetes, steady glucose levels could be a game-changer for you. It can transform your mood, energy levels, and help regulate hormones. Isn’t that what everybody wants?
One lady who’s on a mission to raise awareness about this simple concept is Jessie Inchauspé, more popularly known as Glucose Goddess.
Now, if you are someone who looks for health hacks on social media, chances are you may have come across her profile and been captivated by her health insights on blood sugar management. In times when diabetes threat is on rise more than ever before, the fact that even people without the disease can benefit by monitoring glucose levels can transform lives. Simply put, sugar spikes, even if your body is capable of managing them by releasing insulin, could be doing damage by triggering inflammation, energy crashes, and other metabolic imbalances.
Jessie Inchauspé, the French biochemist, with 5.9 million followers, is one of the most sought after health influencers today. Through her posts, she demystifies blood sugar management in ways common people may not know.
Inchauspé’s romance with glucose management began when she got an opportunity to try a glucose biocensor while working in tech. Being someone who struggled with her mental health for almost a decade with issues like de-personalisation, anxiety, panic attacks, and brain fogs, she noticed that her blood sugar spikes were correlated with her mental health and the day she had more glucose spikes, her mental health was worse.
Digging further on the phenomenon through research, she learnt that glucose affects everyone irrespective of whether they have diabetes or not and that to stay healthy, energetic and in good mood, it’s important to make sure the glucose levels remain steady.
The author of Glucose Revolution and The Glucose Goddess Method has since dedicated herself to educating people about glucose through her books and engaging social media posts. She doesn’t demonise sugar but instead shares practical, science-backed tips on how to enjoy favourites like pasta and desserts while keeping blood sugar levels steady.
“Saying that glucose only matters if you have diabetes is to me like saying brushing your teeth only matters if you have cavities,” Inchauspé told Business Insider in an interview.
On World Diabetes Day (November 14), here are some simple, science-backed hacks from the Glucose Goddess herself. These easy habits can help manage and stabilise blood sugar levels.
How to enjoy dessert guilt-free
Want to eat your favourite dessert, but are overpowered by guilt? You need not, as Glucose Goddess suggests to load up on fibre-rich vegetables first, followed by proteins and fats, and in the end starch or sugar. By doing this your blood sugar levels won’t spike sharply and you will maintain steady energy levels after eating.
Prefer savoury to sweet
Inchauspé before embarking on her health journey used to have a high carb and sugar breakfast. This changed when she started monitoring her sugar levels. She recommends a savoury breakfast composed of protein, fat, fiber and no sweets except an optional whole fruit. As per the French biochemist, this really helps in preventing blood sugar spikes.
Move after meals
Another trick to manage your blood sugar spike that glucose goddess swears by is post-meal walk. After your meals, a 10 minute movement can help reduce the glucose spike of the meal. Be it walking, tidying the house, or calf raises. This will improve your blood sugar levels naturally.
Eat before 8 pm
Inchauspé says eating after 8pm can raise glucose and insulin by 20-40% more than the same meal earlier in the day. She says in night time our body becomes less sensitive to insulin which means glucose stays in our blood for longer.
Eat dessert after your meal not as a snack
This makes sense if you look at the order of food she suggested for steady blood sugar levels. The health influencer suggests that it’s better for have a sugary snack as a dessert post meal rather than an independent snack as it could be disastrous for your blood sugar levels.
“Remember, never have sugar on an empty stomach, only as dessert after a meal,” she shared with Vogue in an interview.
Have one tsp of vinegar before dessert
The glucose goddess suggests that vinegar can be taken as 1 tablespoon in a tall glass of water or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of the meal by up to 30%.