Jessie Inchauspé

Degree in mathematics (King's College London), master's in biochemistry (Georgetown University) · founder of Glucose Goddess · author of Glucose Revolution

Go-to expert for: simple habits to flatten blood-sugar spikes

Who and why

Jessie Inchauspé is a French biochemist and science writer known as the Glucose Goddess. After working on a genetics product at 23andMe, she began sharing practical tips for reducing blood-sugar spikes, which became the international bestseller Glucose Revolution. She is a communicator rather than a clinical researcher, and her advice packages findings from other scientists' studies into easy everyday habits.

Why it matters after 50: The body handles sugar less well with age, and type 2 diabetes becomes more common after 50. Her simple habits, such as eating vegetables first and walking after meals, are easy ways to soften the blood-sugar rise after a meal.

What Inchauspé recommends

Eat in order: vegetables first, then protein and fat, and starches and sweets last. A small study in people with type 2 diabetes found this lowered the blood-sugar rise after the meal by up to about a third.Some evidence
Move after you eat. Even 2 to 5 minutes of light walking after a meal helps lower the blood-sugar rise.Strong evidence
Choose a savoury breakfast built around protein (such as eggs, yoghurt or cheese) instead of cereal, toast with jam or juice.Some evidence
Don't eat carbohydrates alone: pair bread, fruit or sweets with some protein, fat or fibre.Some evidence
She suggests about 1 tablespoon of vinegar diluted in a glass of water before a starchy meal. The studies are small and mostly in people with diabetes, so treat this as optional.Personal habit
If you take medication for diabetes, talk to your doctor before using vinegar or glucose-lowering supplements, as blood sugar could drop too low.Note

Signature: The 10 glucose hacks

A set of simple eating habits from her book Glucose Revolution, including eating foods in the right order, adding a green starter, having a savoury breakfast, taking vinegar before meals and moving after eating. She illustrates them with continuous glucose monitor graphs, many from her own body.

In your plan

Choose her for eating: her meal-order and after-meal walk habits go into your days, and we add a protein target.

Build my mix

Research and honest caveats

Food order and blood sugar

In 11 adults with type 2 diabetes, eating vegetables and protein 15 minutes before carbohydrates lowered blood sugar by about 29 to 37% in the first hour compared with eating carbohydrates first.

Shukla et al., Diabetes Care, 2015

Light walking after meals

A pooled analysis of seven studies found that short bouts of light walking lowered blood sugar more than sitting or standing.

Buffey et al., Sports Medicine, 2022

Several doctors and dietitians say she overstates the harm of normal after-meal blood-sugar rises in healthy people, since there is little proof that these short rises cause disease, and that many of the studies she relies on are small or done in people with diabetes. She also sells a supplement, Anti-Spike Formula, marketed to reduce spikes; critics note the product itself has not been tested in clinical trials and its claims are based on studies of individual ingredients.

Career highlights

2015Completed a master's in biochemistry at Georgetown University and joined 23andMe as a product manager
2022Published Glucose Revolution
2023Published The Glucose Goddess Method
2025Presented the Channel 4 series Eat Smart: Secrets of the Glucose Goddess in the UK