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BEHIND GLUCOSE GODDESS

THE SCIENCE

SEE WHAT DOCTORS ARE SAYING

LAST UPDATED JUNE 27 2023
 

At Glucose Goddess, our mission is to make cutting edge science accessible to all of you. We are scientists, not doctors, and we read on a continual basis the newest scientific discoveries done by amazing research teams across the world, and we summarize them into easy tips that you can apply to your life if you want to. They are all listed below.

Thousands of doctors, dietitians, practitioners, nurses, coaches, and more, use our content in their practice, to make sure their patients and clients get the latest science. If that is you, feel absolutely free to use any content that we share, it’s free and public.

Why we should all learn to balance our glucose levels

  1. If you have type 1 diabetes, type 2 diabetes, insulin resistance, prediabetes, or another type of diabetes, like 1 billion people in the world, balancing your glucose levels is key to being able to live a long healthy life, and to increase your chances of putting prediabetes or type 2 diabetes into remission. 

  2. If you don't have type 2 diabetes, learning about your glucose levels and how to reduce your glucose spikes will help you avoid developing insulin resistance, prediabetes and type 2 diabetes.

  3. If you don't have type 2 diabetes, science shows that balancing your glucose levels can help: cravings, constant hunger, fatigue, brain fog, hormonal and fertility issues, skin conditions, wrinkles, poor sleep, menopause symptoms, mental health symptoms, immune system. Avoiding spikes also reduces inflammation and slows down glycation (ageing). In people without diabetes, each glucose spike increases heart disease risk. In the long term, steadying your glucose levels also reduces the risk of Alzheimer's disease, fatty liver disease, and cancer. You will find all the scientific references below.​​

 

What the graphs you see are 

 

Let’s take a look at the glucose graphs you see throughout Glucose Goddess content, like this one:

Screenshot 2023-03-03 at 15.20.20.png

These graphs are here to illustrate scientific papers and make the discoveries done by research teams across the world visual. For instance, the graph above is illustrating this scientific paper.

 

Here is our process: if, for example, we come across a study that shows on a large scale that walking after eating reduces the glucose spike of a meal, we create a glucose graph, testing this principle on our own body, to illustrate the paper. It’s just a way to communicate the scientific findings. No conclusions are ever drawn from a n=1 experiment, and no conclusions are drawn from anyone's personal data. That would be unscientific.

 

On instagram, you can scroll through the panels on a post to see the scientific paper that the glucose graph is illustrating. 

Why spikes are worse for the body than a higher but steady glucose level

 

Avoiding spikes is important for all of us, to feel better today and prevent disease tomorrow.

 

  • Benjamin Bikman, Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It (New York: BenBella, 2020).

  • Robert Lustig, Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine (New York: Harper Wave, 2021).

It’s the variability caused by glucose spikes that is problematic.

 

What should my glucose range be?

Per the American Diabetes Association, a fasting glucose level of < 100 mg/dL is considered normal. But normal may not be optimal. Studies show that <85 mg/dL may be optimal, and that avoiding spikes is important.

 

What happens during a glucose spike?

 

1. When we spike, our mitochondria become overwhelmed and start producing chemicals called free radicals. Free radicals harm our cells, mutate our DNA, lead to oxidative stress and inflammation. Sweet spikes do this even more than starchy spikes. Inflammation is the root cause of most diseases. Three out of five people will die of an inflammation-based disease

 

2. When we spike, our body ages. Each glucose spike leads to glycation, which is the process of aging of our body. Glycation leads to many age-related issues, from cataracts to Alzheimer’s. When we slow down glycation, we live a longer, healthier life.

 

3. When we spike, insulin gets released, and excess glucose gets stored in our liver, muscles, and fat cells. This is one of the ways that we gain fat on our body. When the spike comes from a sweet food (as opposed to a starchy one), it also contains fructose. Excess glucose has its own detrimental impact on our body.

 

 

The role of insulin in body fat. 

 

The benefits of flattening your glucose curves

 

Less hunger 

 

Fewer cravings

  

Better energy and sleep

Better immune system & defense against Covid

 

Fewer gestational diabetes complications

 

Fewer menopause symptoms

  • Rebecca Thurston et al., "Vasomotor symptoms and insulin resistance in the study of women's health across the nation," The Journal of Clinical Endocrinology & Metabolism 97, no. 10 (2012): 3487-3494, https://pubmed.ncbi.nlm.nih.gov/22851488/.

  • James E Gangwisch et al., "High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative," The American journal of clinical nutrition 111, no. 2 (2020): 429-439, https://pubmed.ncbi.nlm.nih.gov/31828298/.

Reduced migraine frequency

 

Better brain function

  • Rachel Ginieis et al., "The “sweet” effect: comparative assessments of dietary sugars on cognitive performance," Physiology & behavior 184 (2018): 242-247, https://pubmed.ncbi.nlm.nih.gov/29225094/.

  • Nilsson

 

Clearer skin

  • Hyuck Hoon Kwon et al., "Clinical and histological effect of a low glycaemic load diet in treatment of acne vulgaris in Korean patients: a randomized, controlled trial," Acta dermato-venereologica 92, no. 3 (2012): 241-246, https://pubmed.ncbi.nlm.nih.gov/22678562/.

  • Robyn N Smith et al., "A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial," The American journal of clinical nutrition 86, no. 1 (2007): 107-115, https://pubmed.ncbi.nlm.nih.gov/17616769/.

 

Slower aging & fewer wrinkles

Less risk of Alzheimer's & potential reversal of cognitive decline

 

Less cancer risk

 

Better mental health

 

Better gut health

 

Better heart health

 

Improved fertility

Fewer polycystic ovarian syndrome (PCOS) symptoms

  • John E Nestler et al., "Insulin stimulates testosterone biosynthesis by human thecal cells from women with polycystic ovary syndrome by activating its own receptor and using inositolglycan mediators as the signal transduction system," The Journal of Clinical Endocrinology & Metabolism 83, no. 6 (1998): 2001-2005, https://academic.oup.com/jcem/article/83/6/2001/2865383?login=true.

  • Benjamin Bikman, Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It (New York: BenBella, 2020).

  • John C Mavropoulos et al., "The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study," Nutrition & metabolism 2, no. 1 (2005): 1-5, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/.

 

Type 2 diabetes remission

 

Nonalcoholic fatty liver disease (NAFLD/NASH) remission

Weight loss 

  • Engeroff T, Groneberg DA, Wilke J. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Med. 2023 Apr;53(4):849-869. doi: 10.1007/s40279-022-01808-7. Epub 2023 Jan 30. PMID: 36715875; PMCID: PMC10036272. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10036272/

Stop counting calories 

  • Vanhatalo S, Dall'Asta M, Cossu M, Chiavaroli L, Francinelli V, Pede GD, Dodi R, Närväinen J, Antonini M, Goldoni M, Holopainen-Mantila U, Cas AD, Bonadonna R, Brighenti F, Poutanen K, Scazzina F. Pasta Structure Affects Mastication, Bolus Properties, and Postprandial Glucose and Insulin Metabolism in Healthy Adults. J Nutr. 2022 Apr;152(4):994-1005. doi: 10.1093/jn/nxab361. Epub 2023 Feb 18. PMID: 36967189. https://pubmed.ncbi.nlm.nih.gov/36967189/

 

The hacks

 

Eat foods in the right order

  

Add a plate of vegetables to all your meals

 

Have a savoury breakfast

Only eat fruit whole

 

If you want a snack, have a savoury snack

 

Have dessert over a sweet snack

  • Hana Kahleova et al., "Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study," Diabetologia 57, no. 8 (2014): 1552-1560, https://link.springer.com/article/10.1007/s00125-014-3253-5.

 

Incorporate vinegar into your routine - for example, 1 tablespoon of it diluted in water before meals

 

Use your muscles for 10 minutes after your meals

Put clothing on your carbs (starches & sugars)

  • Lesley N Lilly et al., "The effect of added peanut butter on the glycemic response to a high–Glycemic index meal: A pilot study," Journal of the American College of Nutrition 38, no. 4 (2019): 351-357, https://pubmed.ncbi.nlm.nih.gov/30395790/.

  • David JA Jenkins et al., "Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals," The Journal of nutrition 136, no. 12 (2006): 2987-2992, https://academic.oup.com/jn/article/136/12/2987/4663963

  • Lorenzo Nesti et al., "Impact of nutrient type and sequence on glucose tolerance: Physiological insights and therapeutic implications," Frontiers in endocrinology 10 (2019): 144, https://www.frontiersin.org/articles/10.3389/fendo.2019.00144/full#B58.

  • Diana Gentilcore et al., "Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes," The Journal of Clinical Endocrinology & Metabolism 91, no. 6 (2006): 2062-2067, https://pubmed.ncbi.nlm.nih.gov/16537685/.

  • Karen E Foster-Schubert et al., "Acyl and total ghrelin are suppressed strongly by ingested proteins, weakly by lipids, and biphasically by carbohydrates," The Journal of Clinical Endocrinology & Metabolism 93, no. 5 (2008): 1971-1979, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2386677/.

Non-food related hacks

 

Break up long periods of sitting with walking 

  • Toledo MJL, Ainsworth BE, Gaesser GA, Hooker SP, Pereira MA, Buman MP. Does frequency or duration of standing breaks drive changes in glycemic response? A randomized crossover trial. Scand J Med Sci Sports. 2023 Jul;33(7):1135-1145. doi: 10.1111/sms.14344. Epub 2023 Mar 7. PMID: 36840389. https://pubmed.ncbi.nlm.nih.gov/36840389/

Cold Exposure Therapy

  • Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water - a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789. PMID: 36137565; PMCID: PMC9518606. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/

Music 

  • Eseadi C, Amedu AN. Potential impact of music interventions in managing diabetic conditions. World J Clin Cases. 2023 May 6;11(13):2916-2924. doi: 10.12998/wjcc.v11.i13.2916. https://pubmed.ncbi.nlm.nih.gov/37215419/

  • Bacus IP, Mahomed H, Murphy AM, Connolly M, Neylon O, O'Gorman C. Play, art, music and exercise therapy impact on children with diabetes. Ir J Med Sci. 2022 Dec;191(6):2663-2668. doi: 10.1007/s11845-021-02889-5. https://pubmed.ncbi.nlm.nih.gov/35037160/

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