Free resources to help balance your blood sugar
Here’s a collection of my favorite recipes and science-backed hacks to help you reduce glucose spikes so you can feel more energised, balanced, and satisfied every day.
2 breakfast recipes
I'm sharing my two favourite irresistible savoury breakfast recipes with you. They're centered around protein and designed to maintain steady glucose levels, curb cravings, and sustain your energy throughout the day.
2 veggie starter recipes
Having a veggie starter is a powerful hack to reduce the glucose spike of the meal you're about to have. The fiber in the veggies creates a protective mesh to slow down the absorption of glucose in your intestines.
2 vinegar mocktail recipes
Have you tried incorporating vinegar into your daily habits? If it's been hard for you in the past, try my 2 vinegar mocktail recipes. Having vinegar before a meal can help reduce the post-meal glucose spike by up to 30%.
The Glucose Goddess hacks
These are my 10 hacks that have helped million of people steady their glucose levels, curb their cravings, boost their energy, and feel better. Give them a go and see how they could transform your life.
Food classification master list
Knowing what foods contain glucose isn't an impossible task. Check out my master list of foods to identify which foods contain protein, fibre, fat, sugar, or starch so you can make informed food choices and feel amazing.
Blood tests
guide
Don't know what blood test to ask the doctor for on your next check up? Don't worry, I didn't either at first. Check out my Blood Test Guide to help you track your metabolic health and better understand your results.
Protein guide
Eating enough protein is key for healthy aging, better satiety, stronger muscles, and steadier glucose. Check out my guide to see how you can easily get the protein you need into your daily menu.
Natural GLP-1 hacks
Discover my top 5 evidence-based natural approaches to enhance your GLP-1, a crucial hormone for regulating appetite and maintaining steady glucose levels.
Protein intake calculator
Knowing how much protein to consume daily can be challenging. Use my protein intake calculator to discover your ideal daily protein requirements to help steady your glucose, reduce cravings, develop muscle, and sustain consistent energy levels.
Glucose monitors guide
Understanding any form of data can be confusing. That's why I've put together my beginner friendly glucose monitor guide to help you understand what your results mean.
Hidden sugar names list
Glucose comes in a variety of forms (and names!). Check out my list for hidden sugar names to spot them quickly and avoid unwanted sugars in your every day foods.
Milk guide
With so many options out there, knowing what milk best suits your diet and goals can be difficult. This is why I created this milk guide that compares all the variations and how they impact your glucose levels.
Food labels guide
Learn how to decode food labels in seconds and make smarter choices at the grocery store: understand nutritional facts, spot misleading health claims and hidden sugars, and reduce your glucose spikes.
FAQ'S
New to the Glucose Goddess Method ? I've collated my most asked questions to help you get started on your journey to healthy blood sugar levels.
Are the recipes suitable for all diets?
Yes! My recipes are made to support steady glucose levels, which benefits everyone. They all have vegan, vegetarian, gluten-free, and dairy-free options.
How do I check my blood sugar level?
You can your blood sugar levels with a one time sample at a lab (see my blood tests guide for more info), or with a continuous glucose monitor (CGM).
To identify if you're having glucose spikes, I recommend to first tune in to your body: do you crash after meals? Feel shaky or hungry 1-2 hours later? Crave sugar every day? That could be a consequence of glucose spikes. Take my glucose spikes symptoms quiz to find out more.
What is considered a low carb snack?
A low-carb snack usually means something rich in fiber, fat, or protein, and low in sugar or starch. Some of my go-tos:
🥒 Cucumber with hummus
🥚 Boiled eggs with a sprinkle of salt
🧀 A few cubes of cheese with walnuts
🍫 Dark chocolate (85%+) with almonds
I invent a new glucose-steady snack every month in my Recipe Club.
Do the glucose hacks help you loose weight?
Weight loss is not the objective of the Glucose Goddess method. But when you flatten your glucose curves, you reduce cravings, stabilize hunger hormones, and support your body in burning fat. Many people tell me: “Jessie, I didn’t even try to lose weight—but I did.” That’s the power of balanced blood sugar.
What are the benefits of vinegar on lowering blood sugar?
Just one tablespoon of vinegar (like apple cider vinegar) in a tall glass of water before a meal can reduce the glucose spike of that meal by up to 30%. It helps your muscles soak up more glucose and slows down digestion. It’s simple, natural, and effective. (Just don’t drink it straight—dilute it and drink it through a straw to protect your teeth)
Why is it important to maintain a steady blood glucose level?
Because your energy, mood, hormones, cravings, sleep, skin, and long-term health all depend on it. When your glucose levels spike and crash all day long, you feel exhausted, irritable, foggy and hungry. Keeping levels steady means you'll feel energized, clearer, and more in control.
Why does the type of milk I drink affect my blood sugar levels?
Some milks, especially oat and rice milk, can spike your glucose even more than Coca-Cola 😬
That’s because they’re made from starch (oats and rice are starch) that quickly turns into glucose during digestion.
If you want a glucose-steady option, go for unsweetened almond, soy, or coconut milk.
Always check the label—sneaky sugars are everywhere.
I tried your free recipes and liked them. Where can I find more?
Yay!
You can find more in my Recipe Club, where I send you 10 brand new recipes each month to steady your glucose: 3 savoury breakfasts, 3 veggie starters, 3 mains, and 1 anytime snack.
How do I know if these free recipes are steadying my glucose levels?
If you feel more energy, fewer cravings, less brain fog, more stable moods, and don’t crash after eating, that’s your body saying thank you. You don’t always need a glucose monitor; just listen to your body. It’s wise, and it will tell you when something’s working (or not).
If I follow the glucose hacks, how long will it be before I feel a difference?
Sometimes within a few days. Many people feel better after their first savoury breakfast or vinegar drink. In a week, cravings reduce. In a month, people often report better sleep, clearer skin, more energy, and even weight loss.
How does protein help stabilise your blood sugar levels and how much should you be eating?
Protein helps keep you fuller for longer, helps you build muscle, and promotes healthy aging. I have a whole YouTube episode on protein. We need to aim for about 1 gram of protein per pound of healthy bodyweight per day. Check out my protein intake calculator to calculate your personalised needs.
What people are saying
I am lactose intolerant, and the milk guide really helped me decide which alternative milk would help me steady my glucose levels.
The veggie starters are so yum! I'm not great in the kitchen but these recipes were super easy to follow!
The glucose hacks have transformed my life! 🙏🏽 Hello healthy body, healthy mind and stable energy levels!
Finally understood what my blood test results meant thanks to the guide! It made my last doctor’s visit so much more empowering. Knowledge is glucose-stabilizing power 🙌
The food list blew my mind 🤯 I thought I was eating healthy, but I didn’t realize how much hidden sugar was sneaking in. With this knowledge, I now I feel more in control.
Jessie's 10 hacks were a game-changer! I started using a few and honestly my cravings are so much more manageable.
I’ve tried every ‘healthy’ breakfast out there and still felt hungry… these two protein-packed recipes actually keep me full for hours.
Love the milk guide! I was drinking oat milk thinking it was the best choice... turns out it was spiking me. Now I switched and feel way more steady with less cravings for sugar!
I used to skip veggies at the start of meals and now...I swear by it. The fiber trick really works. Glucose curve = way flatter 🥦 So easy, so smart.
I found the protein calculator super helpful! Such a great tool to know how much protein I should be eating. Feeling super strong and balanced. 💪🏼 😎
As someone new to using glucose monitors, that beginner guide made everything click! No more guessing what those crazy lines mean. Thank you!!
I always thought glucose spikes were just a ‘diabetes thing’. Now I get how they were impacting my mood and cravings. The Glucose Hacks were a wake-up call!
