Fiber > Fats > Protein > Carbs

The biggest takeaway from Jessie Inchauspé’s Glucose Revolution has to be this: the order you eat your kinds of food matters.

After reading the book a few months back, I experimented with this core concept. In order of what to eat first:

1. Fiber – Does not get absorbed by the body, thus prevents what follows it from being broken down as easily, easing-in the body’s reaction to glucose. Does not include things that then contain a lot of convertible sugar, such as potatoes and whole fruit.
   • Veggies, fiber pills.
2. Fats – What has been my go-to for years, fat satiates and tastes great. Getting the body into fat-burning mode (usually triggered when there is no free-floating sugar to consume) leads to lean looks and even the legendary ketosis mind-state (trust me, the clear thinking is a glorious feeling). Does not include most vegetable-derived oils due to the high amount of processing and dubious FDA regulation.
   • Grass-fed butter, coconut oil, avocados.
3. Protein – You know the drill: protein satiates and builds muscle too. I have no credentials to show (so consult your own experts) when I personally advise against soy products for increases in estrogen potential – just something I like to avoid.
   • Pea protein, eggs, unprocessed/wild meats, hemp, nuts, seeds, legumes.
4. Carbs – Any mostly-sugar foods. You will get most of the carbs you need from the above sections, so count these treats as a dessert you are consciously choosing. From those choices though, consider sugar-foods that combine with any of the above, such as whole fruit (fiber) or peanut butter to go with jelly (protein) while staying away from juices, crackers, et. al.
   • Grains, bread, potatoes, honey, fruit, oat milk, virtually all processed stuffs.

I have tried this order, pulling apart sandwiches and eating-in-order off my plate when before it was a free-for-all. I – an already fit and clean-eating individual – both see and feel a distinct difference. No longer does the afternoon slump come, even after gorging on a large lunch*! Nor comes hangover-like symptoms from having pasta and potatoes.

This all revolves around handling insulin spikes and dips in relation to titular glucose. I leave you to read Jessie’s book for the details. I leave the improved quality of my mind and body as anecdotal evidence 🙂

* Regarding large lunches, I have included fruit in the week leading up to this post. I now have been getting a low in the afternoons and poorer sleep. Only a coincidence?

Other Takeaways

Being an intelligent, aware individual attached to the internet, you already know to eat fewer processed things, keep your sodium intake down, eat at regular times, that dairy is troublesome, eat whole un-juiced things, reduce sugar intake in general, drink lots of water, move more (especially just after eating), and stuff about intermittent fasting.

But did you know that a tablespoon of vinegar can lower insulin spikes?

That eating more food can reduce weight? (If keeping in a reverse-order of 4 parts fiber, 3 parts fat, etc.)

Some artificial sweeteners lack the negative impact of others (like classical bad-guy aspartame)?

You are pretty darn cool?

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Regardless of all else, try the simple sequence of fiber > fats > protein > carbs in your own diet – if it works half as well as it did for me these weeks, you are in for a treat ❤

Cheers to your health and wellbeing ~