Sugar in the Morning: The Mistake to Avoid (According to The Glucose Goddess)

Do you start your day with orange juice, sugary cereals, or a pastry? If so, you might be unintentionally sabotaging your energy and well-being throughout the day. This is one of the key messages from Jessie Inchauspé, better known as "The Glucose Goddess," a biochemist and best-selling author who popularizes the science of blood sugar for better health. In this article, we will delve into her recommendations and explain why it's better to avoid sugar in the morning and consume it instead at the end of a meal. Buckle up, you might just change the way you have breakfast!

In Brief

• Consuming sugar in the morning causes a significant blood sugar spike.

• This spike is often followed by a sharp crash, leading to fatigue, cravings, and irritability.

• The Glucose Goddess recommends prioritizing a savory breakfast rich in fiber, protein, and fats.

• Consuming sugar at the end of a meal helps to mitigate the impact on blood sugar due to the presence of other nutrients.

• Stabilizing your blood sugar has many long-term health benefits.

The Trap of Morning Sugar: An Energy Rollercoaster

According to The Glucose Goddess, consuming sugar alone or first thing in the morning is one of the worst things you can do for your blood sugar. Why? Because your body is more sensitive to insulin in the morning after the overnight fast. A sudden intake of sugar causes a rapid and significant increase in your blood glucose levels.

This blood sugar spike is not without consequences. Your body reacts by producing a large amount of insulin to bring blood glucose levels back to normal. Unfortunately, this drop can often be too rapid and leave you feeling tired, lacking energy, having difficulty concentrating, and experiencing cravings, pushing you to consume even more sugar to regain a temporary boost. It's a vicious cycle that's hard to break.

Why Prioritize a Savory and Balanced Breakfast?

The Glucose Goddess advocates for a breakfast that minimizes blood sugar spikes. This means prioritizing foods rich in fiber (such as vegetables, chia seeds, whole oats), protein (eggs, Greek yogurt, tofu), and healthy fats (avocado, nuts, olive oil). These nutrients are digested more slowly, which allows for a more gradual release of glucose into the bloodstream, thus avoiding sharp spikes and crashes.

Sugar at the End of a Meal: A Smart Strategy

Unlike isolated consumption, consuming sugar at the end of a substantial meal has a much smaller impact on your blood sugar. Why? Because the fiber, protein, and fats present in the meal will slow down the digestion and absorption of sugar. In other words, sugar enters your bloodstream more gradually, allowing your body to manage it better and avoid an excessive spike.

The Benefits of Stable Blood Sugar

Maintaining stable blood sugar has many short-term and long-term benefits for your health:

• More stable energy throughout the day: No more energy dips and uncontrollable cravings.

• Improved concentration and mental clarity.

• Reduced risk of developing insulin resistance and type 2 diabetes.

• Helps with weight management by limiting fat storage.

• Improved mood and reduced irritability.

FAQ

• Can I really eat dessert if I have it at the end of a meal? Yes, according to The Glucose Goddess, this is a better strategy than consuming it alone. The quantity and quality of the dessert still matter, but timing makes a big difference.

• What if I have a sugar craving in the morning? Try to satisfy it with whole fruits (rich in fiber) at the end of a savory breakfast, or wait for the next meal.

• Does this apply to all types of sugar? Yes, the impact on blood sugar is similar for added sugars and sugars naturally present in fruit juices, for example (in the absence of fiber).

• Where can I learn more about The Glucose Goddess? You can check out her book "Glucose Revolution" or follow her on Instagram (@glucosegoddess).

Conclusion

Adopting The Glucose Goddess's advice regarding the ideal time to consume sugar can have a significant impact on your energy and overall well-being. By prioritizing a savory and balanced breakfast and enjoying your favorite sweets at the end of meals, you can stabilize your blood sugar and enjoy many health benefits. So, are you ready to transform your breakfast and adopt a smarter approach to sugar? Share this article with your friends and tell us in the comments what your tips are for managing your blood sugar!