Jessie Inchauspé’s Approved Food List

Jessie Inchauspé is a health expert who focuses on balancing glucose levels through dietary hacks. But what does the Glucose Goddess eat to maintain her energy levels throughout the day and avoid spikes and crashes?

The Glucose Goddess is a French biochemist, author, and social media influencer who focuses on blood sugar management and its impact on health.

Jessie Inchauspé suffered a serious skydiving accident in her early 20s. She broke her back upon landing and had to go through a long recovery process. This experience led her to become deeply interested in biochemistry and health optimization and led her to glucose science.

She simplifies complex science into practical tips to help people reduce glucose spikes, improve energy, control cravings, and prevent long-term health issues like diabetes.

Her ethos when it comes to eating is as follows: “It’s not about cutting anything out, it’s about learning how to place the food and organize them in a way that keeps your glucose levels steady.”

In this article, we’ll look at how Jessie Inchauspé organizes her diet to maximize her energy levels and to minimize the risk of glucose spikes and craving sugar. We’ll also look at all the different foods she eats and recommends to optimize your health.

Focus on Protein For Breakfast

Jessie Inchauspé recommends eating savory foods for breakfast rather than foods that contain high amounts of sugar or starch. She emphasizes starting the day with a protein-rich breakfast, such as eggs, Greek yogurt, tofu, or leftover meats, combined with healthy fats like feta or butter. This approach helps prevent glucose spikes that can lead to cravings and fatigue throughout the day.

She says: “You should avoid anything sweet at breakfast. Focus on protein for breakfast…a protein centric breakfast is really key to making sure you have lots of energy all day.”

While Jessie recommends avoiding sugar at breakfast, she doesn’t advocate cutting it out of your diet completely. She instead recommends strategically placing foods that contain high amounts of sugar into your daily regime. The glucose expert recommends eating a sugar-based treat after your lunch rather than in the morning or evening if you are going to eat one.

Jessie Inchauspé explains: “A lot of people are sad to give up their sweet breakfast foods but here’s a hack you can use – you can still have that sugar but have it for dessert after lunch or after dinner instead of in the morning on an empty stomach.”

The Glucose Goddess thinks the belief that eating sugar-based foods for breakfast provides your body with energy is a myth. She instead believes it provides a dopamine hit followed by a crash in energy.

She says: “Another myth is that sugar for breakfast gives you energy. Sugar gives you pleasure; it does not give you energy. It feels good for a little while, then you crash.”

But what exactly does Jessie eat for breakfast? Well, due to a busy schedule it can differ, but she always makes sure the first meal of the day centres around protein and doesn’t contain sugar.

Jessie says: “I wake up at 7.45am. Have breakfast at 8.15am – a two-egg omelette with feta and tomatoes. That makes me feel pretty good and full until lunch.”

Time Your Daily Treat

While many people are desperate to eat their lunch as soon as the clock hits 12pm, Jessie Inchauspé often doesn’t feel hungry again until around 2pm. This is due to her carefully selected breakfast in the morning. Her breakfast provides a balanced combination of protein, healthy fats, and fiber, which help regulate blood sugar and sustain energy.

When lunch comes around, the biochemist opts for a salad which is brimming with minerals, nutrients and vitamins, and keeps her blood sugar levels balanced.

She says: “At lunch I’ll usually have a big-ass salad. Maybe some spinach, quinoa, salmon, avocado, cheese. I put some vinegar dressing in there to reduce the spike.”

It’s at this point or a little later in the afternoon that Jessie’s sweet tooth strikes! After lunch or mid-afternoon is when she recommends eating a sugary snack if you’re going to have one.

She says: “Inevitably in the afternoon I want to eat something sweet because I love sugar. That’s the thing you have to understand – I love sweet foods. That’s one of the reasons I figured out all of these hacks. I was like “I need to reduce my spikes because I want my mental health to improve but I don’t want to give up my chocolate cake! That’s just not happening.”

Over the years, Jessie Inchauspé has developed hacks and protocols that minimizes the potential spike a mid-afternoon snack could create. She either drinks a glass of water with a tablespoon of vinegar before eating a sugary snack or eats it alongside some fat, protein or fiber.

Jessie explains: “In the afternoon I’m like “It’s time for some sweet foods!” so I’ll do lots of hacks around that. I’ll do the vinegar hack before the chocolate cake. I’ll also do another hack called “Putting clothing on your carbs” – that means when you’re eating starches and sugars add some protein, fat or fibre to them. For example, I have the chocolate cake with some Greek Yogurt.”

She continues: “After eating a mid-afternoon sugary snack I’ll then go for walk or I’ll go to the gym and use my muscles. So, I’m getting all the pleasure from the cake with less of an impact.”

The Dinner Protocol

Jessie Inchauspé eats her largest meal in the evening, and she has a protocol which helps to maintain energy levels and minimizes glucose spikes. She believes the order in which you eat the components of the meal can have a huge effect on your blood sugar levels.

She explains: “Studies have shown that you can eat the exact same meal, the same ingredients, the same quantity, the exact same meal but if you eat the elements of the meal in a specific order you can reduce the glucose spike by up to 75%.”

The studies showed that eating vegetables first, then proteins and fats and then carbs and sugars was the best order for your glucose levels. The biochemist sticks to this order when eating her main meal.

She says: “The evening is the time when I usually have more time to have a longer meal. So, I’ll do veggie starter, some nice proteins and carbs. Usually, I don’t want anything sweet after dinner because I’ve had the sweet thing in the afternoon.”

Jessie goes on to explain the science behind eating vegetables first: “You harness the power of fiber from the veggies to keep your glucose levels steady…for me fiber – she’s such a badass superwoman. Fiber is found in great quantities in veggies and when you eat this fiber at the beginning of the meal it has time to coat your upper intestine with a protective, gooey shield and it stays in place in your gut lining for a few hours and that protective shield prevents any glucose molecules passing too quickly into your bloodstream.”

Vinegar Hack

What else can we do to prevent glucose spikes and maintain our energy levels? Well, Jessie Inchauspé recommends drinking a glass of water with added apple cider vinegar or white wine vinegar for reducing glucose spikes. She advises doing this once a day before a larger meal. Studies show that one tablespoon of vinegar in a big glass of water can reduce the spike of your meal by up to 30%.

She explains: “Vinegar contains one of my favorite molecules called acetic acid. Acetic acid slows down how quickly food breaks down into glucose molecules when you digest it. What we want to do is reduce how quickly glucose arrives into our bloodstream. We want to taper the velocity.”