H Επανάσταση της Γλυκόζης

by Jessie Inchauspé, Θεόδωρος Θεοδωρίδης (Translator)

ΚΑΝΕ ΤΟ ΕΠΟΜΕΝΟ ΒΗΜΑ ΣΤΗ ΔΙΑΤΡΟΦΗ ΣΟΥ, ΠΑΡΕ ΤΟΝ ΕΛΕΓΧΟ ΤΗΣ ΥΓΕΙΑΣ ΣΤΑ ΧΕΡΙΑ ΣΟΥ ΚΑΙ ΖΗΣΕ ΚΑΛΥΤΕΡΑ.


Ας κάνουμε μια νέα αρχή σε ό,τι αφορά τη διατροφή μας. Επί δεκαετίες έχουμε εσφαλμένα εστιάσει την προσοχή μας στο να μειώσουμε το λίπος και τις θερμίδες, ενώ το πραγματικό πρόβλημα το προκαλούν τα τρόφιμα που απορρυθμίζουν τα επίπεδα του ζαχάρου στο αίμα μας.
Με τρόπο προσιτό και άμεσο, μα και βαθιά ανθρώπινη προσέγγιση, η βιοχημικός Τζέσι Ινσοσπέ μάς εξηγεί γιατί οι αιχμές της γλυκόζης στο αίμα μας είναι τόσο βλαβερές, αλλά και πώς να τις οριζοντιώσουμε προκειμένου να βελτιώσουμε την υγεία μας.

Αναλύοντας δεκαετίες ερευνών και κάνοντας χιλιάδες πειράματα στον ίδιο της τον εαυτό με τη χρήση ενός ΣΕΓ (Συνεχής Ελεγκτής Γλυκόζης), έχει συμπυκνώσει τα ευρήματά της σε 10 απλές και ανατρεπτικές συμβουλές που μπορούν εύκολα να εφαρμοστούν στην καθημερινότητά μας.
Ολοκληρώνοντας αυτό το βιβλίο, θα συνειδητοποιήσεις πώς το φαγητό επηρεάζει τον οργανισμό σου. Θα μάθεις:
τι να φας στο πρωινό σου για να μην έχεις λιγούρες στη διάρκεια της μέρας·
με ποια σειρά να τρως ό,τι είναι στο πιάτο σου για να χάσεις βάρος·
τι να μη φας όταν το στομάχι σου είναι άδειο·
ποιες τροφές προκαλούν μεταπτώσεις στη διάθεσή σου·
πώς να αποφύγεις τη μεσημεριανή υπνηλία.

Genres: Health, Nonfiction, Science, Self Help, Audiobook, Nutrition, Food

360 pages, Paperback

First published January 10, 2022

About the author

I’m a French biochemist, author, and product developer. My passion is turning cutting-edge science into easy tips to empower people to feel amazing.
I’m the founder of GlucoseGoddess and the author of Glucose Revolution, a #1 international bestseller translated into 40 languages.
You may have seen my work on Good Morning America, Vogue, and in lots of podcasts. You can find recent press here.

Reviews

[Cari · Rating 5 out of 5]

While this book sometimes reads like a commercial for the author's Instagram, I have to admit - I went and followed it! It was definitely an effective commercial. Inchauspe writes a clear and informational book, a quick read that explains in plain terms why keeping our glucose steady is so important. As a diabetic, I have read a lot of work on this topic, but I liked that this book emphasizes how important it is for nondiabetics to keep glucose steady as well. I also liked the clear and easy "hacks" to keep blood sugar stable. Time will tell if they will work for me. But I like anything that doesn't focus on diet and lets me eat what I want without stressing, and Inchauspe has a good attitude toward food throughout the book.

[Patrick Carroll · Rating 2 out of 5]

It's a seductive book and an interesting read, but the core messages have been said by dieticians for many, many, years, it could also be summarised by Michael Pollen's quote "Eat (real) food, not too much, mostly plants", coupled with "move more".

My "beef" with the author is the logical fallacy that because high blood sugar and spiking glucose levels cause harm in diabetics then the "within normal limits" fluctuations in a person without diabetes 'must' have a cumulative effect that is detrimental to one's health. So if her hacks help a diabetic to need less insulin and reduce true "highs" and "lows" that's great but don't then offer this as a panacea for many other conditions. Further no homeostatic mechanism produces a "flat line" they vary or adapt (sometimes a lot) according to the changes on and within the system.

The "jury is still out" on acetic acid, for example this article https://www.nature.com/articles/ejcn2... had 8 human subjects, so just 4 (men) in the experimental group, this is far too small a population to treat as reliable evidence.

The rest of Jessie's evidence is anecdotal (individual based) and falls into "worth a punt" territory, none of her hacks are harmful and they might work depending on the individual and how much they adhere to eating more plants and less processed carbohydrates. I haven't found support for food ordering. Anyway, nothing harmful, just a bit of a cult at the moment, who remembers Dr Atkins?

I wouldn't recommend any healthy person has a Continuous Glucose Monitor; 1) it's a clinical tool designed to help diabetics to accurately manage their insulin doses and spare them from painful, snapshot finger prick tests, and 2) they are expensive.

[Sharon Orlopp · Rating 5 out of 5]

One of the best books I have read regarding health. Highly recommend!

Several friends are wearing glucose monitors and I am considering wearing one. After reading Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar, I feel like I have learned an incredible amount about glucose spikes and how to reduce them significantly. I still want to wear a glucose monitor because I want to understand my body's response to specific foods.

This was a book that I could not put down and I highlighted many, many parts of the book. The last chapter has ten Glucose Hacks that are easy to remember and easy to do. The Glucose Hacks that I have already incorporated include:

* Eat foods in the right order: Fiber (veggies), protein, and then starch. Sugars at the end, preferably fruit in its natural state, if needed. If you eat foods in this order, you can reduce your overall glucose by 73%. A research study in 2016 demonstrated that those who ate their food in this order had a significant reduction in their HbA1c level. The author uses fabulous analogies. Think of your stomach as a sink and your intestine as the pipe below the sink. If you start a meal with a vegetable, it has plenty of fiber which goes from the sink to the pipe very slowly....like a mesh lining. This mesh lining makes it harder for glucose to make it to the bloodstream.

*Vinegar: 20 minutes before each meal drink a glass of water with one tablespoon of vinegar in it. Reduces your glucose spike by 30%. Researchers have shown that adding vinegar before meals for three months helped participants lose weight, reduce visceral fat, lower triglyceride levels, and decrease waist and hip measurements.

* Move after you eat. Spend a minimum of ten minutes walking, tidying your house, doing calf raises, etc. Walking after eating can decrease glucose spikes by up to 27%.

The author, Jessie Inchauspe, is a French biochemist. She has an Instagram account and website: GlucoseGoddess. She also has another book, The Glucose Goddess Method: The 4-Week Guide to Cutting Cravings, Getting Your Energy Back, and Feeling Amazing.

Highly, highly recommend!

[Cassandra · Rating 2 out of 5]

First, some of the suggestions in this book can trigger eating disorders. Please be careful repeating some of the tips.

Maybe the biggest surprise for people will be that many breakfast foods are just sugar; Marion Nestle (a nutrition professor and food politics expert) says cereals are just cookies (even the ones you think are healthy). Juice as well has the good stuff (fiber) taken out and doesn't make your breakfast healthier.

Otherwise, the main message of this book is great: replace sugar with vegetables. Also, get exercise, eat veggies with your meals and get lots of fiber, and reduce ultra processed foods and sugar. Also, balance your meals: combine sweet things with fiber, fat and protein. So, vegetables to create a more balanced diet and exercise.

Listening to dietitians, either the tips in the book are pretty standard or probably bunk. She says to eat more vegetables. She says to eat food in a certain order, which shouldn't matter inside the body, unless it changes proportions. By eating veggies first in the meal, you will likely eat fewer other things and thus be healthier because more of your calories are vegetables. That's great. Nevertheless, some things are overblown if not outright bunk. These include the explanation of eating food in a certain order including a description of fiber mesh, drinking vinegar before meals, and the role of glycation and glucose spikes in different issues.

Finally, it doesn't cite much research and relies on studies with very small samples. Seriously, look at the things that have citations.

The author is really good at explaining and making engaging graphics. She makes an engaging effort to describe the biology, and I was totally into it, but there are apparently many logical fallacies in the work. The good part is, it will make you want less sugar.

Keep in mind, the author has a background selling medical diagnostics and that's how she started learning about glucose, testing her employer's glucose monitor. She started Glucose Goddess in 2019, but she definitely has the background and has been surrounded by the mentality of promoting latest tests as diagnostics and solutions just because they can measure something. Glucose levels impact us for sure, but the impact is exaggerated in this book.

[Hamad · Rating 4 out of 5]

May Non-Fiction book of the month!

I first saw this book on BD as it was among the top sellers in my country. So I checked it out and it seemed interesting so I decided to give it a chance. I did not know the author or her IG but I ended up following her after finishing the book.

The book talks about sugar, what it is as a chemical structure and why it is important but why it can be a source of inflammation and diseases in our body. As a doctor, I knew all the basic concepts the author mentioned -she’s a bio-chemist- but some of the glucose hacks and tips she mentioned were new to me.

The whole idea behind this book is that the author used a continuous glucose monitor and checked her glucose curves. What improved them and what did not. How those curves translate into real life symptoms and after understanding this data she came with a few conclusions and hacks to improve sugar control in general (even in non-diabetic people).

I loved the science as usual but I did not understand some of the concepts such as using CRP as an inflammatory marker (It is short lived so we use it as an acute phase reactant and not for chronic inflammation) and some of the data needed bigger samples for statistical significance in my opinion and finally some of the very important concepts were brushed over like using artificial fibers and the variability in curves between people.

The good thing is that you can apply the thing in this book and get results immediately so you don’t need other peoples to tell you if it works or doesn’t. Some of the concepts were repeated many times and the Instagram page was marketed as a miracle which made me roll my eyes a few time. I do recommend it for all the health and fitness enthusiasts over there.

[Lenke Csiki · Rating 1 out of 5]

It's a printed version of her Instagram page with a few personal stories and a few recipes. Not worth the buy.
Also, if you take the time and look at the cited studies, you'll find that she misrepresents the conclusions most of the time, so that it suits her purpose. And the other half of the studies were made on mice. I'm so disappointed on how fast pseudoscience spreads.

[Hannah · Rating 4 out of 5]

Read this book twice back to back because there was a lot of information in it, which I found useful. Normally, if I plan to reread a book, I automatically give it five stars. But in this case, I’m taking off a half and rounding down from 4.5 because I found the multiple and continuous references to her Instagram account super annoying.

Good news for me is that I was already practicing almost everything in the book, but there was still enough for me to learn that I read it twice in one sitting. (Helped that the book was short.) Hopefully, if I add some of these other practices, I’ll get my A1C under a 5 (my goal since learning I was diabetic). My last reading was a 5.4, so I’m close, but I really want to get under a 5 and also want to get off my Rx.

I usually read from the library, which I did the first time. Then I bought it to read the second time, recognizing I would probably go back to it numerous times throughout my life, that is, if by following it, I can get below that 5. 🤞🏻

[Barbara Carter · Rating 5 out of 5]

This book is organized into 3 parts:
1. What glucose is and what we mean when we talk about glucose spikes
2. Why glucose spikes are harmful, and
3. What we can do to avoid spikes while still eating the food we love.

This is also a great book if you have fertility issues brought on by poly cystic ovarian syndrome (PCOS).

For we should never forget that what we eat matters!

Glucose is our body’s main source of energy, we get most of it from the food we eat, and it’s then carried in our bloodstream to our cells.

In my 30s and early 40s I went through years of low-blood sugar, or as you will learn in this book: reactive hypoglycemia. I would eat three meals a day and snack in between meals. I had to carry snacks with me at all time to fend off the shaky, lightheaded, feelings.
At that time, I was sent to a dietician and started following a diabetic diet. I lost 50 pounds and my craving for sugar stopped! But I never continued to maintain that diet and slipped back into my old habits.

I totally agree with what the author says about looking for a sustainable lifestyle and not a diet. That there is room on our plates for a little bit of everything — including sugar.

Sugar in moderation is okay.
She writes: When we make foods off-limits in an effort to force a lifestyle change, it doesn’t work. The hour comes when we can’t take it any longer and we empty the cookie jar. We often think that if we can’t do something perfectly, such as stick to a diet, we shouldn’t do it at all. That couldn’t be further from the truth. It’s about trying your best. If you start to feel better, your cravings will dissipate and you will impress yourself with how easily your sugar intake will diminish.

It's also important to remember: Nature intended us to consume glucose in a specific way: in plants. Wherever there was starch or sugar, there was fiber as well. Fibre helps to slow your body’s absorption of glucose.
Fibre has been very important to me in the past twelve years, since I was diagnosed with Diverticular disease.
Since adding lots of fibre to my diet, I no longer have reactive hypoglycemia.

It was reassuring to read this about sweet foods:
We keep eating more of it because it’s hard for our brain to curb its cravings for things that taste like fruit. Sweetness activates the addiction centre in our brain. The more we eat it, the more we want it.



The best way to eat foods are in this order: Fiber first, protein and fats second, starches and sugars last. According to the researchers, the effect of this sequencing is comparable to the effects of diabetics’ medication that are prescribed to diabetics to lower their glucose spikes.

She points out that counting calories is not the best deciding factor in choosing what you eat.
She uses Special K cereal as an example:
It became a commercial success, perceived by consumers as the quintessential weight loss serial: the box proudly toted “just 114 calories!” We didn’t think twice about it, and we didn’t know that, even though it was relatively low in calories, Special K contains twice the amount of sugar as other cereal such as corn flakes. We didn’t know that those 114 calories of sugar and starch would lead to a glucose spike and an insulin spike — and certainly more fat gain than 114 calories from, say, eggs and toast. We didn’t know that those 114 calories of special K for breakfast would start us on a glucose roller coaster — and cravings all day long.

It's important to choose your breakfast well.

I now only eat two meals a day and one snack. I naturally fast for fourteen to fifteen hours. Don’t get me wrong, I love ice cream and potato chips and chocolate. But I don’t eat them everyday and I don’t chastise myself if I have a once-a-week binge on them, either.
Moderation is my new motto!

What is true, however, is that if we are going to eat some sugar, a whole piece of fruit is best. Fruit smoothies provides too much glucose and fructose at once.
always chose fruit over juice and get that extra boost of fibre too!

There is much more useful information in this book.

Everyone is different and it’s up to you to become aware of what spikes you and what doesn’t.

A continuous glucose monitor (CGMs) would be great, but they are costly, and for now, I will depend on how I feel after eating certain foods to learn what makes me feel the best and what doesn’t.

[Vanessa M. · Rating 4 out of 5]

It's been quite an emotional weekend for me between reading this and When You Care.

Over the weekend I thought about my preferred way of showing love--making and giving food to my loved ones. It's the way I wanted to be loved in my younger years.

With my aunt's health condition I cannot do for her that way I want to. I can take her bottled waters, Gatorades, and Ensures. I can take her jigsaw puzzles (which I'm doing later today). I can watch movies with her and do errands for her. I can clean for her. But I cannot feed her. It's so frustrating and it devastates me.

However, maybe caregiving via Food First should not be the default method for each and every loved one in my sphere. Maybe on a psychological level, I am doing for them what I wanted done for myself as a child, that is having home cooked meals and stability and regularity in my life.

I may have unlocked the key to my personal disordered relationship with food and eating.

Inchauspé speaks of 'flattening the curve' to prevent glucose spikes after eating. She has several hacks that she's espousing to help people prevent the spikes that cause long-term metabolic damage.

I'm listening. I'm taking notes. I like stability and regularity in my life.

[Provin Martin · Rating 5 out of 5]

This book is Genius!! As a type one diabetic I understand how important having a steady glucose is in order for our body and mind to function as nature intended. In 13 years of wearing a CGM (continual glucose monitor) I have learned that cardio exercise after eating lowers your blood sugar and so does adding fiber to your diet. But Jessie takes it a step further introducing us to How the order in which we eat our foods (carbohydrates fats starches proteins etc) affects spikes in our blood sugar.

This book is a goldmine of information for those wanting to get their glucose stable and stop ringing the blood sugar rollercoaster 🎢. It’s not only for those with diabetes but it can help anyone with any type of inflammation. It’s a short book and you’ll learn a lot. It’s not even a diet, it’s an order of operations for eating the foods you currently eat. So if you want to change your health and have more energy and less cravings, give The Glucose Method a try!

FYI: I went down the rabbit hole extensively and gobbled up all the info I could on her books and related scientific research papers. So if you have any questions, I can probably answer them. 🤗

[Cam Hoff · Rating 3 out of 5]

There's definitely a handful of core concepts I learned in reading this that I'll implement in my ongoing dance with prediabetes (2.5 years in!), and hopefully in 3-6 months I can report a positive impact on my next A1C tests. However there's really not a lot of content here that's not present on the GG Instagram or podcast appearances (half the book is notes and index). Definitely hoping these simple hacks can make a dent in my glucose levels! Time will tell.

UPDATE: It didn't. My A1C has remained stable though, which my doctor tells me is admirable in itself. So anything I can do to keep it in check is good, up next: intermittent fasting!

[Inga Grencberga]

nu etiķi nesākšu dzert, bet apēst salātus pirms frī kartupelīšiem gan var pamēģināt :)

ā! un labā ziņa - vīnu var!

[Celestina1210 · Rating 4 out of 5]

Un livre que j’ai dévoré sans mauvais jeu de mots.
Nous avons deux parties une première partie plutôt théorique mais assez didactique et une deuxième partie beaucoup plus pratique avec des conseils. Pourquoi j’ai aimé ce roman parce que je pense qu’une bonne partie de nos problèmes viennent de notre non écoute de notre corps. On ne l’écoute pas mais surtout on ne le comprend pas. En ce moment je suis en train de tester différents traitements syndrome de l’intestin irritable insomnie eczéma etc… je ne vais pas dire que les traitements médicamenteux ne valent rien non non ce n’est pas mon propos mais je pense que c’est un tout en prenant soin de son corps et de son esprit on augmente et chouchoute nos défenses immunitaires.
Je conseille ce livre à tous les gens qui souhaitent prendre soin d’eux. 🌹

[not my high]

Dla mnie niezwykle odkrywcza (może wreszcie będę mieć energię)

[Diana Stoyanova · Rating 5 out of 5]

Тази книга е страхотно попадение. Джеси Инчауспе споделя нейните наблюдения и опитност по изключително достъпен начин.
Аз самата достигнах до тези изводи по трудния начин и по метода проба- грешка в рамките на години и в голяма степен съм ги въвела в моя начин на живот. Прочела съм много научни публикации, всяка от които обхваща отделна тема от това, за което говори Инчауспе. Ценното в тази книга е, че тя събира, синтезира и предава разбираемо цялата информация. Дава механизмите, чрез които да се избегне или намали рязкото покачване на глюкозата. А това от своя страна води до справяне с редица проблеми от физическо естество- като се почне от умора ( временна или хронична), проблеми със съсредоточаването, хормонални и кожни неразположения, безсъние, липса на енергия и настроение, апатия, и не на последно място- проблеми с теглото. Именно тези механизми са ключови в превенцията и обратимостта на състояния като инсулинова резистентност и диабет тип 2.
Убедена съм, че хора, които търсят промяна и искат да се чувстват по- добре и по- здрави, ще оценят това четиво. А много други пък ще ги накара да се замислят.

“ Глюкозната революция” е една от най- полезните и съдържателни книги, които съм чела!

[Brian Fiedler · Rating 2 out of 5]

Yes, I did learn some useful tips ("hacks") in the book. But:
(1) On page 104:

It's through this burning technique--called a calorimeter and first invented in 1780-that scientists can measure the calories in anything. The coal that your grandfather shovels onto the fire stands proudly at 3.5 million calories per pound (because it burns very slowly and releases a lot of heat). A 500-page book, on the other hand, isn't the best choice if you're trying to heat water: it contains only half a calorie (because a book turns to ashes very quickly and in the process doesn't produce much heat).

Editor and author, google these please: "calorific value coal", "calorific value paper", "dietary Calorie"

Hard black coal: 25 MJ/kg * 239 kcal/MJ * .45 kg/lbm = 2689 kcal/lbm
paper: 13.5 MJ/kg * 239 kcal/MJ * .45 kg/lbm = 1451 kcal/lbm
glucose: 16.3 MJ/kg * 239 kcal/MJ * .45kg/lbm = 1754 kcal/lbm

1 kcal = 1 Calorie = 1000 calories.

(By the way, humans cannot digest coal and paper...don't try it at home.)

There is important information alluded to in this book. But it is horrific that this book becomes a best seller with such basic errors. That makes the whole book suspect to me.

(2) As do many others, the author incorrectly uses the word "calorie" rather than "Calorie" throughout the book.

(3) In Hack 5: "Have Any Type Of Sugar You Like - They're All The Same"
Yet in that Hack (Chapter): page 142:

Now, get this: recall from part 1 that fructose is worse for us than glucose - it overwhelms our liver, turns to fat, precipitates insulin resistance, makes us gain more weight than glucose, and doesn't make us feel as full. As a result, since agave has more fructose than table sugar does, it is actually worse for our health than table sugar.

Fact check: So despite the claim in the title, not all sugar is the same.

(4) page 166:

You shouldn't have any negative side effects as long as you stick to drinkable vinegar — i.e., vinegar with 5 percent acidity (cleaning vinegar has 6% acidity, so if it's next to the mops and toilet paper at the supermarket, don't drink it!)

But in the 4th paragraph of the Hack 7 chapter:

But all vinegars work identically on our glucose, so pick the one you please.

But the hack is to dilute a tablespoon in a tall glass of water, and the active ingredient is the acetic acid, nothing more. Note: the author has a M.S. degree in biochemistry...


For a more comprehensive review, google "abby langer glucose goddess".
Or maybe this link works:
The Glucose Goddess Review – Are Her 7 Hacks Legit?

[Ashley King · Rating 5 out of 5]

I cannot say enough good things about this book!

I actually got a bit emotional. My sister and I would often communicate about our mother’s mental health based on whether or not we had found hidden peanut M&M wrappers. We called it the sugar coaster, and now, it all just makes so much sense.

Like my mother, I’ve struggled with riding my own sugar coaster and I’m forever grateful for these strategies that will absolutely help me keep my glucose spikes flatter, creating such a beneficial impact in my life.

THIS BOOK IS A GAME CHANGER. Highly recommend audio version, as text can be hard to fully grasp. I purchased both and read along with my highlighter. 🤓

[Laila Silina · Rating 1 out of 5]

Nebiju plānojusi lasīt, taču grāmatas popularitāte radīja aizdomas, kas ļoti drīz apstiprinājās.
Grāmata sākas ar Instagram sekotāju sajūsmas pilnām atsauksmēm, kam seko autores un izdevēja atrunas – pirms “triku” izmēģināšanas konsultējieties ar ārstu, bet atbildību par sekām neviens neuzņemas. No šī brīža kļūst skaidrs – informācija būs ĻOTI jāfiltrē.
Autore apgalvo, ka glikozes līmenis ir “galvenais rādītājs” cilvēka organismā un ka “zinātne jau daudz ko zina, bet informācija neizplatās pietiekami ātri” – klasika, pēc kuras zvana trauksmes zvani. Jā, pārmērīgas glikozes līmeņa svārstības nav vēlamas, tas ir fakts.
Īpaši biedējoša ir ieteikumu sadaļa. Daži “triki” nav slikti (piemēram, sabalansētas brokastis, kustības pēc maltītes vai “pliku” ogļhidrātu “apģērbšana”), bet tie tiek pasniegti pārspīlētā, bieži obsesīvā formā. Vismaz desmit reizes grāmatas laikā sajutu sāpīgas atmiņas par 1990./2000. gadu diētām un ēšanas traucējumu vēsmas + LŪDZU, nedzeriet etiķi, johaidī!!!

“Atgriezos ofisā, izdzēru glāzi ūdens ar etiķi, tad apēdu piecas mandeles un tikai pēc tam apēdu cepumu. Pēc aptuveni divdesmit minūtēm pienāca laiks nodarbināt muskuļus, lai izlīdzinātu līkni. Devos uz tualeti, kurā veicu 30 pietupienus un 10 reizes piepumpējos pret izlietni.” - te NEKAS nav normāli!!!

No otras puses, grāmatas pirmās divas daļas sniedz vienkāršotu, saprotamu informāciju par uzturu – tie ir pamati, ko uztura speciālisti jau GADIEM skaidro pacientiem. Taču dažas svarīgas nianses apzināti tiek ignorētas (bīstami!), un informācija bieži ir pārspīlēta. Kā jau katrā pseidozinātnē vai sazvērestības teorijā - izmantojam 80% patiesības, kur iepīt 20% savu (kaitīgo, brīžiem bīstamo) muļķību.
Kopsavilkumā – nekā revolucionāra šeit nav. Ja cilvēks neko daudz nezina par uzturu, viņš var atrast dažus noderīgus principus, bet jārēķinās arī ar daudz puspatiesībām un maldinošiem apgalvojumiem. Kritiskā domāšana obligāta, lai to visu sašķirotu, tāpēc vēl labāk - netērējiet šim savu laiku, bet aizejiet (atnāciet :)) pie jēdzīga uztura speciālista.

[Viktor Stoyanov · Rating 3 out of 5]

Богинята на глюкозата (и на оцета).

От време на време чета (или слушам) по някоя книга, която може да приспаднете в категорията "женски" не само за да докажа, че няма такова нещо като женски и мъжки книги. В случая се твърди за подкрепен от научни статии документален труд на "Богинята на глюкозата" с непроизнесимо фамилно име, така че за кратко ще рефирам в ревюто като Богинята. Къде отиде скромността в нашето поколение ...

Началото е добро, дотолкова, че спечели уважението ми като обясни как се е захванала с тази работа - имала здравословни проблеми, както повечето от модерните диетични гурута. Спечели ме с обяснението за глюкомера, който вързала към app и просто експериментирала. И други хора се навили да правят същото и така събрала добра база данни. Не знам дали е достатъчна за да се води научен експеримент, но да кажем, че е опит, който си е добра база данни, навяваща на заключения. И направила заключенията, оттам "хаковете" и в света на социалните мрежи това си е като фурна за топъл хляб, ще извините въглехедратното ми сравнение. Казах, спечели уважението ми и малко след това го изгуби в голяма степен - като разказа какво е закусвала - всеки ден - палачинки с нутела ... сериозно ли? И не е осъзнавала или някой около нея не е осъзнавал, че това ще доведе до проблем? Ами, ако това е нивото на разбиране, то има нужда от такива книги.

Като цяло, и на 5 човека да повлияе да намалят захарта, все е полза. Има милиони последователи, така че го броим за полза. Трудно ми е да си счупя езика да нарека книгата полезна, поради едно основно нещо - нищо от това не би трябвало да е нова информация, за който и да е пълнолетен. Другото е, че изпадането в крайност - глюкозната ти крива да е максимално права през цялото време, вероятно не е по-различно от всяка друга крайност - броенето на калории, разделното хранене ... you name it. Ние сме организми на крайностите. Какъв е бил животът, когато се е сформирала биохимията ни - един ден намираш дърво с плодове или труп на животно - угощение. После 5 дни може и да не намериш храна и дъвчеш шумата. Каква ли му е била глюкозната крива на ловеца-събирач. Или на ескимоса, или на първобитния обитател на екватора.
Основният проблем е, че вече цялата достъпна около нас храна е преработена и то не по добър за организмите ни начин, а с търговка цел. Проблемът е в еждневието ни, което преминава в седяща поза пред компютър или още по-зле - пред телефон. Хаковете, които тя предлага са фини настройки на един зле работещ двигател. Да, зеленчуците са полезни (ако знаем как са отглеждани). Да, захарта е вредна. Това с плодовете за десерт си има своите контрапунктове. Като цяло хаковете ѝ са насочени към непълно усвояване на храната и по този начин да се намали въздействието на глюкозата и фруктозата. Обаче какво, ако целта ти е да повишиш ефиктивното усвояване на един цял плод, да речем. Изяждането му в края на менюто, води до реакция с останалите погълнати храни и тн.

Нямам идея да го превръщам в здравен дебат, само исках да дам няколко примера, че тази Богиня не е създала света на здравословното хранене за 6 дни, а и никой не би могъл, прочем. Книгата не е излишна. Можете да си я вземете като едно малко парче от пъзела, докато редите голямата картина на вашето здраве. И да, ако ви трябва прозрение, че 1 тон нутела на закуска всеки ден ще ви се отрази зле в дългосрочен аспект - Богинята ще ви донесе това прозрение. Надявам се също близки и колеги, да нямат нищо против, че си носите оцета в офиса, а киселите краставички доказано са добро мезе за водка, ако я предпочитате. Нали, на седмия ден и Тя има право на почивка.

[nat.polska · Rating 1 out of 5]

the amount of claims not supported by science is staggering.

[Otis Chandler · Rating 5 out of 5]

Must read. I have been applying the main hack in this book for several weeks and can feel a meaningful difference. I'm not sure how I never knew before that order of food mattered so much! While there are a lot of useful hacks (as she calls them) in here, it mostly stems from the insight that it helps curb your glocose spikes a ton by eating food in the order of: fiber (veggies), then proteins, then carbs. And if you think about it, this is not a new insight - eg so many cultures have a pattern of starter salads for this reason.

"Nature intended us to consume glucose in a specific way: in plants. Wherever there was starch or sugar, there was fiber as well. This is important, because the fiber helped to slow our body’s absorption of glucose."

"if you eat the items of a meal containing starch, fiber, sugar, protein, and fat in a specific order, you reduce your overall glucose spike by 73 percent, as well as your insulin spike by 48 percent. This is true for anyone, with or without diabetes. What is the right order? It’s fiber first, protein and fat second, starches and sugars last."

Reading this, I realized that I sometimes (not always) have a bad habit of starting with carbs on my plate. Or snacking on just carbs. Especially when I'm hungry, it takes a lot of willpower. But now I find it just takes the knowledge that I shouldn't do that because of how harmful it is and how much *better* I feel after eating carbs last! Hardest to do when hungry in a restaurant when they serve you bread and dinner is still 10-20min away. So my new hack: ask for a starter salad right away!

Breakfast is the most important meal of the day, and starting your day with a glucose spike is a guaranteed way to feel bloated and terrible all day. I've known this, and her hacks help how to do it, by mixing in veggies and proteins to offset any carbs you might eat. If you think about it, most people eat the wrong stuff for breakfast - just go look at the breakfast spread at any nice hotel - full of carbs! The below quote is a good reminder for me as my kids are still cereal monsters:

"But now, thanks to continuous glucose monitors and curious scientists—which I’ll tell you about next—we have proof that cereal for breakfast is definitely, unequivocally not a good way to start the day."

Hacks I'm liking:
* Ordering a side salad and eating it first at any meal out. Esp at a burger/fries place, etc.
* Before starting the protein fill up on veggies from your plate. I was too often leaving them for last!
* If you must eat carbs for breakfast, eg pancakes, eat some protein (eg an egg or some yogurt) first.
* If you eat carbs for a snack, a tablespoon of apple cider vinegar reduces your spike. Also add vinegar to rice or salad dressing or veggies or anything in the meal helps.
* After a big meal have some tea with vinegar mixed in.
* If you eat dessert do it right after the meal and not 2hrs later. No midnight sweets! Also go for a walk or danceathon or do some weights or move your body after.

I wish she had spent more time on how to eat around workouts. As a triathlete and weightlifter, I'm active a lot and know I need a lot of carbs before and during larger efforts. Generally it will be worked off so I think it's not as big of a deal, but I am curious what she'd say about pure carb workout things like gels.

"Resistance exercise (weight lifting) has been shown to decrease the glucose spike by up to 30 percent and the size of further spikes over the following 24 hours by 35 percent. It’s rare that you’ll be able to curb the entire glucose spike, but you can make a sizable dent in it."

Finally, I'll say that Jessie has gotten a lot of pushback on social media, because she's playing in a space with a lot of different facts as to what is true. Eg I saw a person saying that she said oatmeal is bad for you and that wasn't true, and thus she doesn't know what she's talking about. But if you read her breakfast guide (which you should!) you'll see that oats are glucose, and thus to make them into a healthy breakfast you need to add fibers and proteins and then they are fine. So, context was dropped.

Also, I think she does most of her glucose experiments on herself or from other community members, so it's not like each piece will apply to everyone. I think she could be more clear as to where things were individual and where they apply to everyone or have been proven with studies. But that being said, her methodology on her main hack of food ordering is true despite that.

A good one to keep in mind for those moments you can't resist: "Now you know the amazing combo for snacking on something sweet without incurring a big glucose spike in your body: vinegar before, exercise after."

[Vlăduțu Alexandru · Rating 3 out of 5]

Vrea să fie științific dar nu prea îi iese din cauza limbajului de "influencer" a autoarei. Mult material de umplutura cu grafice fara rost( De unde le scoate și de ce arată ca desenate de un preșcolar? Nu știu...).

Ideea cărți este că nu trebuie să mănânci zahăr pe burta goală și...atât... asta este carte. Ai nevoie sa citești doar cuprinsul și îți economisești câteva ore din viața.

Intenția cărții este bună, expunerea este nepotrivită. Și bineînțeles ca orice carte de "self-help" îți mai vinde si un produs minune in caz ca nu ai chef să faci tot ce zice ea acolo.
In plus, odată la 2-3 pagini mai face câte o reclamă la pagina ei de instagram, la care, bombardat de insistența autoarei, am întrat să vad minunea, 50% din conținut reclamă de articole care nu au legătură cu subiectul, 25% la produsul minune și doar 25% la ceea ce mă interesează (" Care e treaba domne cu glucoza asta?").

[Skaistė Girtienė · Rating 5 out of 5]

Rekomendavo kolegė. Ėmiau į rankas su abejone, nesitikėjau rasti kažko naujo. Likau labai maloniai nustebinta. Mėgstu, kai negrožinėse knygose randu mane nustebinančios informacijos, kažko naujo, o čia dar prajuokino ne kartą ir ne du, bei pateikė nesunkiai įgyvendinamų patarimų. Ir net nereikia daryti visko, vienas mažas pokytis jau svarbus išlyginant gliukozės šiuolius. Pasirodo jie yra užsislėpęs blogiukas organizmui. Ir, kas įdomiausia, nedraudžia valgyti to, kas skanu, nors nesveika, tiesiog pataria, kokiu eiliškumu tai daryti ar kokias papildomas priemones pasitelkti. Jau pradėjau taikyti vieną kitą patarimą ir pasikonspektuosiu svarbiausias mintis. O jei svarbu mokslinis pagrindas, tai autorė yra mokslininkė, išbandžiusi pati tai, ką rašo, stebėjusi gliukozės pokyčius labai detaliai, turi bendruomenę, kuri taiko ir dalinasi savo pasiekimais, ir knygos pabaigoje virš 200 literatūros šaltinių.

[Krysia o książkach · Rating 3 out of 5]

Uważam, że świetna książka. Jasno i klarownie opisane, nauka w przystępnej formie. Pierwszy raz zrozumiałam o co chodzi w hipoglikemi reaktywnej.
Sporo porad praktycznych, które wydają się łatwe do zastosowania.

P.S. Dowiedziałam się, że autorka sporo faktów naciąga pod swoje tezy i mija się z nauką. Warto zweryfikować założenia i nie brać tej książki jako prawdy objawionej.

[Elena Papadopol · Rating 4 out of 5]

O lectura cu o multime de informatii utile, redate intr-o forma lejera, usor de inteles.

[Teodora · Rating 4 out of 5]

Доста интересно четиво.
По принцип подхождам супер скептично към подобна литература, защото куцо кьораво и сакато написа книги за “здравословен” начин на живот, но понякога когато има подплата с известни научни открития (и такива, които съм се убедила от личен опит, че имат резон за мен) нещата стоят различно.

Разбира се, не бих могла да кажа колко от книгата би била полезна за хора имащи проблем с инсулина, защото аз самата нямам. Също така не страдам и от наднормено тегло. Факт е обаче, че консумацията на определени храни и такива в “неправилен” ред според автора са ме карали да се чувствам изморена, непродуктивна и дори зле.

Книгата ми потвърди някои неща, които съм разбрала и сама от собствен опит: - фрешовете не ми дават нужните витамини, а ме пълнят с фруктоза ( и дразнят стомаха междувременно )- най - добре цял плод; оризът си е въглехидрат , независимо дали е бял, черен, бенбен и прочие , но “облечен” правилно с нужните преди това фибри и протеини няма да ви причини това, което ще направи ако просто изядете купа с ориз; сладкото за закуска не е Ок (това отдавна го разбрах и промених) и още доста “хакове” както се наричат в книгата и в които има смисъл.

Всички сте чували, че смесването на определени храни не е Ок, не защото много вреди, а защото не извличате нужните полезни вещества носещи тези храни (тоест нищо не правите) и още и още.

Може би някой по запознат с темата ще сподели повече. Не знам колко много ще бъде полезно това четиво за всички, но със сигурност не би навредило. Без да изпада в крайности, авторът споделя информация на база научни изследвания и личен опит, а както твърди и опит от повече хора.

За мен беше много интересно.

[Ioana · Rating 5 out of 5]

Revoluția glucozei este o lectură inteligentă, necesară tuturor celor care vor să afle informații documentate științific despre ce este glucoza, cum ne afecteaza vârfurile glicemice, cum pot fi ele evitate și cum putem mânca mai sănătos.

Conform teoriilor științifice, când organismului nostru i se livrează prea multă glucoză, are loc eliberarea radicalilor liberi, care modifică codul nostru genetic, dând naștere unor mutații care activează gene dăunătoare. Vârfurile glicemice duc la creșterea radicalilor liberi, organismul nostru intrând în starea de stres oxidativ, în care mitocondriile nu mai pot transforma eficient glucoza în energie. Celulele mor de foame și apare disfuncția organică.

Excesul de radicali liberi, stresul oxidativ și glicația (procesul prin care organismul îmbătrânește, atunci când moleculele de glucoză se lovește de un alt tip de moleculă, ciocnirea ducând la glicarea – eliminarea – celei de-a doua molecule) duc la inflamația organismului – sursa bolilor cronice.

În organism există trei unități de stocare a glucozei: ficatul, mușchii și rezervele de grăsime, insulina fiind cea care depozitează aceste rezerve de glucoză. Însă vârfurile glicemice duc la creșterea nivelului de insulină, iar prea multă insulină conduce la apariția unor patologii precum obezitatea, diabetul de tip doi, ovarele polichistice. De aceea este important să știm să aplatizăm curba glucozei, iar acest lucru se face doar printr-o alimentație corectă: întotdeauna vom consuma mai întâi fibra, apoi proteina și grăsimea, iar la final amidonul și zahărul. Dacă primele care intră în stomac sunt alimentele cu conținut de amidon sau zahăr, ele vor ajunge rapid în intrestinul subțire unde vor fi descompuse în molecule de gucoză, care ajung în fluxul sangvin, ducând la un vârf glicemic. În schimb, dacă fibra este prima consumată, ea încetinește descompunerea, împiedicând pătrunderea glucozei în vasele de sânge. Așadar, ordinea în care mâncăm alimentele – legumele primele, proteinele și grăsimele după, carbohidrații și dulciurile ultimele – este un factor decisiv în starea sănătății.

Autoarea mai accentuează și nocivitatea zahărului pentru organism – indiferent că acesta provine din fructe și legume și se face suc – demonstrând cum fructele denaturate afectează organismul (o cutie cu suc de portocale conține tot atâtea grame de zahăr cât o cutie de cola – 25gr), preferabil fiind să consumăm fructele întregi.

Într-o lume acaparată de alimente procesate, în care marketingul industriei alimentare nesănătoase a explodat și contribuie la apariția bolilor fizice și psihice, cartea de față oferă o lectură revoluționară, inteligentă, despre cum să avem mai multă grijă de sănătatea noastră.

[Nina (ninjasbooks) · Rating 2 out of 5]

Måtte Google litt etter eg las boka, og det blei fort tydelig at her er det dårlig presentasjon av forsking. Det blir referert til små studier med selektivt utvalg. Det er også bombastiske konklusjoner og overdrivelser. Når eg las at forfatteren har laga en egen pille føles det heile ut som lureri.

[Bharath · Rating 5 out of 5]

Managing blood sugar is a critical topic today with many being diagnosed as pre-diabetic and diabetic in their middle age. This book has sound practical advice on understanding sugar spikes and how you can minimize them.

The book starts with some interesting information on how plants create glucose. The sugar family comprises of glucose, fructose, sucrose and starch (products use several other names as well – largely to confuse consumers). Blood sugar (glucose) spikes are harmful, they create free radicals and damage our body in many ways. The rise of fructose in the blood is even more harmful and not measured by glucose monitors or tests. While it is best to limit processed foods & sugar, the order of eating is also critical. Eating in the order of fiber, protein & fat, starches & sugars (carbs) limits spikes. Fruits should be eaten last (as a snack is also ok) and claims that it creates acid is incorrect. While there are some differences, all kinds of sugar have more or less similar effects. There is very good information on how you can form your food plate to flatten your blood glucose, and the kind of sugar substitutes which are safe. As is known to most, exercise is critical, and a walk for 10-20 mins after a meal is recommended.

This is a very informative and important book. It is crisp and very action oriented. I would have liked some more information on food nutritional values but I understand the author has written another book. I have since also starting following her Instagram handle.

My rating: 4.5 / 5.

[solomiya · Rating 5 out of 5]

This is a fantastic read! If you’re familiar with Jessie’s Instagram a lot of the information in it will be familiar but I love how accessible she makes it. Which is exactly the point of her work. She takes the science and breaks it down for us mortals into actionable steps.
If like me you are interested in fixing your relationship with food and balancing your glucose levels, I guarantee you will feel more empowered after reading this book. It’s one thing to know this information but a completely different one to have a clear path forward.