Glucose Revolution Review: Does Jessie Inchauspé’s Book Actually Work?

Glucose Revolution Review: The Honest Truth About Jessie Inchauspé’s Blood Sugar Hacks

I read ‘’Glucose Revolution” when I was already several months into intermittent fasting and a lower-carb eating pattern. My sugar cravings had already largely disappeared, so I came to this book not as a convert but as a sceptic looking for the science behind what I was already experiencing.

What I found was more nuanced than the Instagram hype suggests — some genuinely useful, research-backed ideas alongside some claims that deserve a closer look. This review covers both.

What Is Glucose Revolution?

Glucose Revolution is a 2022 book by Jessie Inchauspé, a French biochemist better known as the Glucose Goddess @glucosegoddess. The premise is straightforward: blood sugar spikes — caused by the starchy and sweet foods we eat — are behind a wide range of health problems most people don’t connect to glucose at all. Cravings, fatigue, hormonal issues, poor sleep, skin problems, and, over time, more serious conditions, including type 2 diabetes, PCOS, and cognitive decline.

The book has sold over 3 million copies across 43 languages.

David Sinclair, the Harvard longevity researcher, called it the best practical guide to managing glucose levels.

It clearly resonated with a lot of people.

The Glucose Hacks — What They Are and What the Evidence Says

This is the core of the book. Here’s an honest breakdown of the main ones:

• Eat food in the right order (vegetables → protein/fat → carbs). The idea is that starting a meal with fibre creates a physical barrier in the gut that slows glucose absorption from carbs eaten afterwards. Some small studies support this — food order does appear to reduce post-meal glucose spikes. Most dietitians would also agree that pairing carbs with protein and fat is sound, established advice. The evidence here is reasonable, though mostly from small studies and diabetic populations.

• Savory breakfast instead of sweet. The logic: starting the day with protein and fat rather than carbs (cereal, toast, fruit juice) avoids an early glucose spike that sets off a cascade of cravings for the rest of the day. Personally, this was the change I noticed most. The science is consistent with what we know about insulin response and satiety.

• Sugar is sugar – no matter if it’s white or brown! The best sugar replacement to sweeten the dishes/desserts is erythritol or stevia! Neither of them raises the glucose levels in the blood (sugar, of course, does).

• The higher the sugar content in meals, the higher their glycemic index and therefore the more rapid the release of insulin (associated with the production of free radicals and inflammation) and subsequently its decrease (leading to a feeling of lack of energy, drowsiness, brain fog the ‘sudden’ urge for a nap, etc.).

• A meal rich in protein and fat eaten in the morning offers the best glycemic control; it also causes smaller fluctuations in blood sugar, and provides greater satiety (effect on leptin and ghrelin, satiety, and hunger hormone). Protein-fat breakfasts ensure a greater / long-term energy supply during the day, and they also ensure dopamine secretion.

• Intermittent fasting done through the night (12-16h) is a great tool to stabilize carbohydrate-insulin metabolism/improve metabolism, reduce inflammation, and offer great benefits to the nervous system. Intermittent fasting / its length needs to be adjusted to your body conditions, you also need to be mindful of maintaining the right number of calories and minerals, and vitamins. Furthermore, women are advised not to do intermittent fasting in the last phase of their cycle – a week ahead of the period. More on the benefits of intermittent fasting and metabolic health in this paper.

• Drink vinegar before meals. Acetic acid in vinegar slows the activity of alpha-amylase, the enzyme that breaks down sugars, and appears to slow glucose absorption. There is published research supporting a meaningful reduction in post-meal glucose spikes — roughly 20–30% in some studies. This is probably the most robustly evidenced hack in the book. Ref: Vinegar (acetic acid) intake on glucose metabolism: A narrative review – PubMed (nih.gov)

• Take a 10-minute walk after eating. Well established. Post-meal movement, even light walking, measurably reduces glucose and insulin response. This isn’t new or controversial — it’s supported across multiple studies and widely recommended.

• It is worth eating 1 gram of fiber for every 5g of carbohydrates (if you choose ready-made products). The more fiber in the diet, the better (if we do not have contraindications due to intestinal dysfunctions) as it helps with less insulin release, and more stable glucose levels.

• Clothe your carbs Never eat carbs alone — always pair them with protein, fat, or fibre. This slows absorption and flattens the glucose curve. Standard nutritional advice, but packaged in a way that’s more actionable than usual.

• Dried fruits contain much more sugar than fresh water-containing fruits – therefore they cause a greater increase and decrease in insulin. Furthermore, because they contain less water and have a smaller volume, we tend to eat more of them. Beware of all of that!

• The more shredded fruits or vegetables – the greater the glycaemic index. Fruit juices contain almost only fructose, they cause a much greater release of glucose and insulin than when we eat the whole fruit. In addition, a glass of juice is 2-3 oranges, 1 orange eaten gives much greater satiety (+ fiber content, biting – important for the nervous system).

JUICE WILL NOT REPLACE A PORTION OF FRUIT/VEGETABLE PER DAY.

• Fructose does not block the secretion of ghrelin – the hunger hormone, so it does not lead to a feeling of satiety. It does not stimulate the secretion of leptin. The lack of leptin causes disruption and lack of appetite suppression – the brain allows us to want to eat more.  The metabolism of fructose is completely different from glucose – it is metabolized in 80% in the liver, while glucose is in 20%.

• Fructose excess is converted entirely into fat, not into glycogen-like glucose. Fructose is a stronger compound leading to glycation (and the so-called AGE’s), it also has a negative effect on fat metabolism, hinders weight regulation, as well as causing greater oxidative stress (Oxidative stress can damage cells, proteins, and DNA, which can contribute to many illnesses and aging), which can accelerate the diabetic complications. Fructose significantly contributes to the formation of NFLD, the so-called non-alcoholic fatty liver. Dr Robert Lusting was the first person I heard saying so…

• Fructose intake increases the level of triglycerides in the body, which is disadvantageous if we aim to prevent cardiovascular or metabolic diseases.

• Cooling products rich in carbohydrates- such as rice, pasta, and potatoes – after cooking causes changes in the structure of their starch. It helps the formation of the so-called resistant starch, which acts in our intestines as a probiotic and additionally reduces insulin ejection. This affects the reduction of inflammation and helps mood stabilization.

• The process of storing carbohydrate-rich foods or dishes, keeping them in the refrigerator, and eating green skin unripe bananas (a fruit with a greenish skin contains over 4 g of resistant starch per 100 g) reduces the amount of gelatinized starch digested to glucose.

• This is because some of this starch has been converted into resistant starch during storage. This starch is resistant to digestive enzymes and is converted into a fraction of insoluble dietary fiber. Such a transformation of starch causes a slight decrease in the caloric value, but a decrease in the glycemic index of the dish (postprandial glycemia after eating products containing resistant starch is lower).

• The prebiotic effect of resistant starch is reflected in the nutrition of the health-promoting intestinal microbiota. Bifidobacteria and Lactobacillus lead to the fermentation of resistant starch in the large intestine & produce extremely valuable for intestinal health short-chain fatty acids – SCFA (acetic, propionic and butyric*).

*Butyric acid is an amazing compound with extraordinary pro-health potential; it affects the condition of the brain and the expression of many genes. Furthermore, it directly inhibits the activity of histone deacetylase (HDAC). It also regulates the cell cycle and induces apoptosis, stimulates cellular differentiation, has immunomodulatory and anti-inflammatory properties, regulates the intestinal barrier, reduces oxidative stress, and modulates visceral sensation and intestinal motility.

Mindset, thinking about food in a certain way, fear of gaining weight, and caloric content of the product affect our physiology and metabolism significantly – in one study, it was shown that a specific thought about drinking a sweet shake affects the level of the hunger hormone (ghrelin) and insulin levels.

Constant resignation from some foods may lead to the development of eating disorders or chronic dissatisfaction affecting our mental health. No regrets, only memories! What has happened won’t come back, focus on now!

Where the Criticism Is Fair

I think it’s worth being honest about this, because a lot of reviews are either uncritical fan pieces or hit jobs. The truth is somewhere in between.

Several registered dietitians have raised legitimate concerns about Glucose Revolution. The main ones:

The evidence base for some hacks relies on small studies conducted in diabetic or pre-diabetic populations, and the effects may be less significant for healthy people whose bodies already regulate glucose tightly.

Some of the graphics Inchauspé shares on social media use her own continuous glucose monitor data, which is individual, anecdotal, and not generalisable.

The broader framing that blood sugar spikes are inherently dangerous for healthy people is contested. Dietitians have pointed out that a normal glucose response to food is, well, normal — and that treating it as a problem to be solved can risk creating unnecessary anxiety about eating.

Her supplement, Anti-Spike Formula (launched 2024), has been criticised by nutritionists for lacking independent clinical testing, despite marketing claims of being “clinically proven.”

None of this means the book is without value. Most of the core dietary advice — eat more fibre, pair carbs with protein and fat, move after meals, avoid ultra-processed food — is good, evidence-consistent guidance. The issue is more about the degree of certainty with which some claims are presented.

Glucose Revolution vs The Glucose Goddess Method — What’s the Difference?

Glucose Revolution (2022) introduces the science and the 10 hacks. It’s the foundation.

The Glucose Goddess Method (2023) is the practical follow-up: a structured 4-week programme with recipes and a step-by-step implementation guide. If you liked the first book and want structure, the second is the natural next step. I found the first book more useful for understanding the why — which matters if you want to stick to anything long-term.

Who Should Read It?

Glucose Revolution is worth reading if:

• You experience energy crashes, brain fog, or cravings after meals and haven’t investigated why
• You want a readable, practical introduction to how blood sugar works
• You’re already eating healthily but want to understand the mechanics better
• You’re interested in longevity and metabolic health

It’s probably not the book for you if:

• You have type 2 diabetes and are looking for clinical guidance (speak to a registered dietitian)
• You’re already eating a low-carb or whole-food diet and understand the basics
• You’re prone to orthorexic thinking — the glucose-tracking angle can amplify food anxiety in some people

My Honest Verdict

I’d give ‘Glucose Revolution’ 4 out of 5. The hacks I found most useful — savory breakfast, post-meal walking, and pairing carbs — I still follow, and they genuinely changed how I eat day to day. I use the vinegar hack occasionally. The food order idea I try to practice but don’t stress about.

The book is a good entry point into metabolic health, written accessibly and without being preachy. Just approach it as one informed perspective rather than the definitive word on nutrition science — and be more sceptical of the Instagram content and supplements than the core book itself.

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I am also awaiting the latest book from Jessie: ‘The Glucose Goddess Method‘, can’t wait to read and review this pearl now!

Frequently Asked Questions

Is Glucose Revolution scientifically accurate?

The core recommendations align with established nutritional science, though some claims are extrapolated beyond what the cited evidence strictly supports. The food order, post-meal walking, and vinegar hacks have the strongest backing.

Is Jessie Inchauspé a doctor?

No. She holds a BSc in mathematics from King’s College London and an MSc in biochemistry from Georgetown University. She is a biochemist and science communicator, not a medical doctor or registered dietitian.

What is the difference between Glucose Revolution and The Glucose Goddess Method?

Glucose Revolution explains the science and the hacks. The Glucose Goddess Method is a structured 4-week programme with recipes to put them into practice.

Does the Glucose Revolution diet work for weight loss?

The book is not primarily a weight loss programme. However, reducing glucose spikes typically reduces cravings and insulin response, which for many people results in eating less without deliberate restriction.

Is the Anti-Spike supplement worth buying?

Multiple registered dietitians and nutritionists have questioned the evidence base for Anti-Spike. The individual ingredients have some limited research behind them, but the combined formula has not been independently clinically tested.