Book Review Glucose Revolution: 5 Simple and Actionable Nutrition-Hacks I was amazed by


The book Glucose Revolution (german edition) I hold in my hand
Glucose Revolution: The life-changing power of balancing your blood sugar (german edition)

Our nutrition and thus, glucose level plays a big part in how energized we feel throughout the day.

Maybe you think: "I have a reasonably healthy diet, why do I still have a schnitzel coma after lunch and need coffee to keep me alive?" (I certainly did, before reading Glucose Revolution by Jessie Inchauspe)

šŸŽ¢ The glucose curve of many people (including me) resembles a roller coaster.

A flat glucose curve without outliers should be the goal. This has the following advantages:

  • better sleep
  • constant energy
  • elevated mood
  • no hot hunger attacks
  • clearer skin

5 Simple the book Glucose Revolution has taught me

šŸ‘‰šŸ¼ The best order to eat your food is fiber. Then proteins and fats. At the end, starch and sugar.

Order matters.
First graph: Salmon and rice together; Second graph: Salmon first then rice

Foods containing Fibre (vegetables)

  • spinach
  • mushrooms
  • tomatoes
  • zucchini
  • artichoke
  • sauerkraut
  • lentils
  • lettuce

Foods containing Protein

  • greek yogurt
  • tofu
  • meat
  • fish
  • cheese
  • protein powder
  • nuts
  • seeds
  • eggs

Foods containing Fats

  • butter
  • olive oil
  • avocado
  • chia & flax seeds
  • nut butter

Optional: Foods containing starch and sugar

  • fruit
  • oats
  • toast
  • rice
  • potatoes

šŸ¹ Drink a glass of water with a tablespoon of vinegar before your meal.

šŸ’ƒšŸ¼ Move after you eat. (up to 70 minutes after)

This allows your muscles to consume excess glucose, which would otherwise result in a glucose spike.

šŸ« A muesli bar is not an optimal snack. Try this these snack ideas instead.

Compare the glucose curve of the first graph after eating a muesli bar with the second graph after eating carrots and peanut butter.

The glucose curve after eating a muesli bar
"For a stable glucose level, choose snacks that won't cause a spike." Like carrots, cucumbers, and peanut butter.

Simple and tasty snack ideas from Glucose Revolution:

  • One cup of Greek yogurt mixed with some Nut butter
  • A handful of baby carrots with a tablespoon of hummus
  • A handful of macadamia nuts and a piece of dark chocolate (90% cocoa)
  • Apple slices with a piece of cheese
  • Bell pepper strips with guacamole dip
  • Celery dipped in nut butter
  • A handful of pork rind chips
  • A hard boiled egg with a drizzle of chili sauce
  • Lightly salted coconut chips
  • Sesame crackers with a slice of cheese

šŸ³ Eat something hearty for breakfast.

Avoid foods high in starch and sugar, like cornflakes, bagels and porridge. Consume your carbs with other high-protein or high-fat foods.

Dress your fruit with high-protein and high-fat foods