Why a famous biochemist recommends carrying a flask in your bag to avoid glucose spikes and inflammation

Do you suffer glucose spikes? Biochemist Jessie Inchauspé has extensively investigated the effects of diet on glucose levels and discovered that the vast majority of people unknowingly experience excessive increases in blood glucose after eating. This is important since suffering glucose spikes favors overweight, inflammation and metabolic disorders such as diabetes.

The symptoms of suffering these glucose spikes are, according to this biochemistry, are the following:

CravingsChronic fatigueSugar addictionPoor sleep qualityInflammationCloudy mindPolycystic ovary syndromeDiabetes

Do you feel identified with these symptoms? What can you do? Jessie Inchauspewho is known as “the goddess of glucose”, has shared her findings in the form of tricks in the books The glucose revolution (Ed. Diana) and The glucose revolution: the method (Ed. Diana) to quickly lower blood glucose or prevent it from rising excessively after eating. One of the most curious that he includes in his latest book consists of carry a flask in your bag. Why do you recommend it to us?

the hip flask in the bag trick: what it consists of

One of the best-known tips from the famous biochemist is that drinking a glass of vinegar water before eating or taking any sweet (at a birthday party, for example) impacts glucose and insulin levels in the following hours. . The effect is not only noticeable if you take a glucose test, but you will notice how Cravings and energy crash are reduced. Also, without you realizing it, you will burn more body fat.

The trick is to fill a large glass of water, add a tablespoon of vinegar (preferably apple, organic and unrefined) and take it before lunch or eating a sweet. However, when we are in an office, a restaurant or traveling it can be difficult to follow this ritual. For this reason, Jessie Inchauspé recommends putting several tablespoons of your favorite vinegar in a flask or bottle and carrying it in your bag or backpack so you can add it to whatever you order to drink anywhere you go to eat.

12 clever tricks to control glucose

Controlling blood glucose levels is essential for health. If they increase too much after a meal, the chances of the excess turning into body fat are high. In addition, insulin levels (the hormone that controls sugar) increase and over time the cells can become resistant to its action. These 12 tricks from Jessie Inchauspé will help you control glucose levels:

1. A starter salad

Currently most people eat a single dish. It would not be bad to recover the custom of two dishes, as long as the first is a fresh salad without carbohydrates (pasta or legumes).

If you eat fiber before carbohydrates, glucose levels they will increase less and more slowly. Therefore, starting the meal with a good salad is a great idea. Also, if you dress it with vinegar and extra virgin olive oil, the effect will be enhanced.

On the other hand, the fiber will feed the beneficial intestinal microbiota, which will promote good digestion and immunity.

2. Add cinnamon to food

Cinnamon can not only replace sugar in many preparations, but it can also reduces the rate of glucose assimilation and promotes fat burning.

Although it may seem strange to you, you can merge this advice and the first one that we have given you in this article: prepare an infusion of cinnamon and add a tablespoon of vinegar.

However, to achieve truly spectacular effects, it is necessary to take more cinnamon than we use to flavor. In scientific studies 0.5 to 6 g are taken daily.

3. Eat in the correct order

In addition to starting with a green starter, you can eat the rest of the dishes in the following order:

If possible and it’s not all so mixed up that you can’t separate the ingredients, start with vegetables, then fats and proteins, then starches and sugars. This order of intake is the one that has the best effects on glucose levels.

4. Eat a salty breakfast

Breakfast cereal flakes in the morning is too comfortable a habit and unhealthy.

Nor is it a good idea to have the typical coffee with milk and sugar and a donut or a croissant. Your glucose will rise and your energy will not last.

it’s so much better a full and salty breakfast. It will allow you to keep sugar, insulin and hunger under control.

If you want ideas for prepare savory breakfasts, You can read the following two articles:

5. Coconut milk, better than oat milk

If you don’t want to give up your matcha latte in the morning, choose the right milk.

Oat milk has many followers, but it is one of those that contains more carbohydrates. To flatten your glucose curve, it is better to coconut milk or soy milk (always without added sugars, of course).

6. Do not eat if you are nervous

Stress causes the body to rapidly assimilate glucose. If you are nervous, calm down before eating.

Exercise or just shake your body to release stress. If you eat something, better salty than sweet. If you have no choice but to eat something rich in carbohydrates, have some fiber, fat or protein before be, for example, a handful of nuts or a Greek yogurt with a tablespoon of crushed flax seeds).

7. Choose fruits that do not trigger glucose

All fruit taken in moderation is healthy, but its effect on glucose levels varies widely. If you are making an effort to control them, keep in mind that:

The tropical fruits (such as pineapple, bananas, and mangoes) are among those that raise glucose levels the most. berries (strawberries, blueberries, raspberries) are among the fruits with the least incidence on glucose.

8. Choose the best time to have something sweet

If you have a whim to drink something sweet, follow these two tips:

Take one moderate portion. Eat the sweet after eating another food rich in fiber and fat, for example, a handful of almonds or nuts.

9. Exercise after eating

Activating the muscles is the best way to limit the increase in glucose in the blood and reduce the risk of excess calories turning into body fat.

The ideal is to combine aerobic exercise (running, swimming, cycling, jumping) with moments of maximum intensity, muscle-demanding strength exercises and a final series of stretches.

10. Do not take carbohydrates without accompaniment

Eating moderate portions of carbohydrates (bread, pasta, rice) is necessary because they contribute to obtaining the energy you need throughout the day.

But, first of all, you have to choose your food well: they must always be complete because they contain fiber and more nutrient density.

But also you don’t have to eat them alone. Surely you have heard more than once that if you eat a plate of pasta, what is going to make you fat is the sauce, because it adds a lot of calories.

It is true that it will have more calories, but the message is not good, because it is advisable to combine the pasta with a little fat (and if possible with fiber and protein).

Therefore, the correct strategy is reduce the amount of pasta to add a rich homemade fried tomato sauce and a little cheese.

11. Take the fruit with nuts

This advice follows the logic of the previous one. It is about accompanying the carbohydrates of the fruit with fat, protein and fiber.

The same amount of fruit, with and without the company of nuts, produces a different glucose curve. If you take it with nuts, the peak is lower and a slightly elevated level is sustained longer (your energy will not drop).

If you are worried about calories, you just have to reduce the amounts of each food. You can take, for example, half an apple and three walnuts. Taking this combination twice a day is better than taking it all at once.

12. Pasta, rice and potatoes, always chilled and reheated

When you eat potatoes, rice or pasta from the day before that you have kept in the fridge, the effect on your glucose levels of this second take is much healthier.

The reason is that part of the starches, which provide 4 calories per gram, are transformed into resistant starch, which provides only 2 calories and also serves as food for the beneficial intestinal microbiota.

It’s not like all the starch in these foods turns into resistant starch. But the calorie savings and the effects on glucose and the microbiota are worth it.

Finally, do not rely solely on one of the tricks that we have offered you. It is best to put them all into practice. It can be a simple revolution, but very effective in your diet and in your health.