Transcript of How to avoid glucose spikes? Glucose Goddess answers | Wellness Check | Vogue France

hi Vogue it's Jessy andp also known as glucose goddess and I'm so happy to welcome you in my Paris apartment for the first episode of the new series wellness check with Vogue France and in this first episode I'm going to show you everything I eat in a day for optimal energy no more cravings and helping your short-term and long-term health so you're going to follow me throughout the entire day and the Vogue team here is going to challenge me yes V is going to challenge you in lots of practical cases you'll learn all of my hacks come with me [Music] so today my deers I'm going to show you what I have for breakfast what I order at a restaurant for lunch how I handle the 400 p.m. snacks at the office and what I cook for my friends at dinner so the first most important hack in my method to keep your glucose level steady is to have a Savory breakfast science shows us that if you eat sugar in the morning you're going to have a big glucose bike and then your entire day today is going to be cravings and fatigue so what you want to do you start your day with protein and if you're bored of eggs you can have like Greek yogurt tofu leftover meat leftover fish from last night add some healthy fat here I'm going to put some feta and some butter and why not some little cherry tomatoes so having a Savory breakfast in the morning is going to help you so much feel amazing if your whole life you've been having cereal and orange juice this is a game changer [Music] so this is my little breakfast table and what I not have time to eat breakfast common question if you literally have 90 seconds to get out the door my favorite way to have a savory breakfast is to do Greek yogurt tablespoon of almond butter or peanut butter make sure it's unsweetened doesn't contain any extra oils or anything that's a really easy way to get your protein and your fat and make sure that your glucose is set up to Be steady for the whole day and whatever time you're breakfast is whether it's at 7:00 a.m. or if your first meal of the day is at 2: p.m. the same rule always applies never have something sweet on an empty stomach because when your stomach is empty your body is super sensitive and anything you give it is going to arrive really quickly into your bloodstream and is coffee bad is coffee bad let's talk about that at the coffee shop other hack pimp your coffee come okay guys full disclosure I'm completely addicted to coffee I tried to quit every two days but I can't it's just too good what is your coffee order today my coffee order is flat whites with full fat dairy milk and I hate this idea that oat milk is good for you for some reason oat milk is just starch juice it's like drinking a coffee with pasta milk or rice milk it's a nightmare for your glucose levels now if you want to have something that's not dairy I recommend almond milk or coconut milk unsweetened always so check the back of the package and make sure there's no extra added sugar in there and what about what's behind you all those delicious little pastries if you can't resist it's always better to choose a Savory pastry over a sweet one if I had to choose here something I would have the cheddar scone over there but if you really want this very tasty cookie here's what you do you buy it now but you eat it for dessert after your lunch that's another hack remember never have sugar on an empty stomach only as dessert after a meal for a smaller Spike and so you can feel better welcome to lunch I'm having lunch at a restaurant and I want to show you exactly how I pick what I'm going to eat so the first thing I look at on a menu is the starters I'm looking for a starter that is vegetable-based because vegetables contain fiber and it's important to start your meals with fiber to protect your body against glucose spikes and the reason being that fiber creates a sort of protective mesh in your intestine when you eat it first during a meal and that protection stays in place and reduces the glucose bike of the rest of the meal so always looking for veggies first then for my man I'll choose whatever protein that I'm fancying that day I think today I'm going to have some fish and then because I love carbs I go to the side dishes and I pick some nice tasty carbs maybe the mashed potatoes here that I will have after the veggies and after the protein at the end of the meal to get all the enjoyment from them but reduce their du go Spike oh my God this is the worst way to start my meal if you start your meal with bread bread being 100% starch all that glucose in the starch is going to go straight to your bloodstream and create a big glucose Spike and you know what I actually think there's a sort of conspiracy theory going on in restaurants because if I was a restaurant owner and I wanted somebody to 90 minutes after they start eating really want to have something sweet I would serve them bread first bread first big spike 90 minutes later crash and then I want to order dessert so keep the bread for after the main dish to reduce its glucose bike as my veggie starter I got the tomatoes now you might wonder are tomatoes really appropriate for a veggie starter aren't Tomatoes super sweet and high in sugar the answer is yes I mean in the big family of vegetables and I know tomatoes are fruits but I put them in the vegetable category don't sue me so in the big category of Veggie starters tomatoes are a bit sweeter than say broccoli or salad but they're still so high in fiber that they have that same protective effect so if you love tomatoes tomatoes are a great veggie starter lovely thank you so this order of veggies first then proteins and fats and then carbs is really easy to reproduce but you should only do it when it's easy not if you're having a sort of mixed meal or something that's complicated to spread out and this evening for example for my friends I'm going to be reusing the same food order to reduce the spike of the meal so remember veggies first then proteins and fats then carbs and sugar and that way you can eat all the stuff you love with less impact on your glucose levels fewer consequences on your physical and mental health bony and a new hack I've recently added to the beautiful family of hacks is to take a little anti-spike capsule before the meal of your day highest in carbs these plants in anti-spike are the most powerful to help your glucose levels shortterm and longterm so I should have done this before my lunch but I didn't because I was talking oops but how is it possible to reproduce a body mechanism with PS so antis spike is not trying to reproduce anything it's an extra helping hand to reduce the spike of your meal and the way it works is that anti-spike has mury Leaf in it and malberry leaf contains a really cool molecule called dnj and D&J interacts with your digestive enzymes and prevents your body from absorbing about 40% of the glucose in the meal you're about to have and you can add anti-spike to your other hacks it works perfectly in concert now it is time for our postmeal power walk let us go I have friends who have become obsessed with your method and who feel like they fail when they don't do it perfectly what do you advise them to do I think my main piece of advice would be to think about the hacks like you would think about General Wellness principles like brush your teeth wear sunscreen drink enough water these are things that we can keep with with us for our whole lives and if one day we don't do them it's fine we don't have to become stressed out about them the hacks are not a diet that you can fail at they're like little fairy godmothers that you keep in your pocket and that you use when it's easy to use them but if at any point it's is stressful then just don't do it you know take care of yourself another very important hack is to move after eating science says that even a 10-minute walk after a big meal can significantly reduce the glucose bike so you can walk You Can Dance you can go to the gym you can clean your apartment Whatever Gets your muscles moving is going to reduce the spike of the meal you just had and what you say to do say but glucose spikes are not true small spikes are fine but if your glucose gets into a damaging range it's actually going to cause problems in your body a glucose Spike into a damaging range might be caused by eating a big sweet breakfast orange juice too much sugar too much candy a big bowl of pasta with no protein no fiber and those we really want to avoid because they create G ation inflammation and Insulin release in the body which are actually bad for you we don't have to keep our glucose levels perfectly flat but we must steady them if we want to help our health shortterm and longterm okay but don't we need sugar for energy no we don't need sugar for energy that's one of the biggest lies ever invented even if you don't eat any sugar or any carbs your body will make from within all of the glucose that it needs okay guys now let's go to The Vogue offices and have a look at what snacks they're eating eating I think they need some help Welcome to The Vogue offices let's go find the snack coverboard M so when we eat something like dried fruit as a snack we may think it's giving us energy because sugar releases dopamine in the brain and dopamine is the pleasure molecule but actually on the inside dried fruit is just like a big sugar balm so it might taste good but it'll make you tired in 1 hour m rice cakes rice cakes sound healthy lots of marketing telling you they're healthy they're just starch a big glucose bomb again and here's just more sugar so Sugar Plus starch big spike I mean chocolate you know chocolate is not great for you so I'll give this a pass because if you're eating chocolate you know what it is and you're not being fooled by any marketing fruit yogurts oat milk these may sound like they're good for you but again a lot of sugar big glucose bike so all of these snacks are going to give you short-term dopamine but on the inside the glucose spikes they create are going to harm your physical and mental health your energy give you cravings and hurt your brain so what do we do I will be back in 5 minutes okay I did a little shopping spree for the Vogue team first of all unsweetened almond milk instead of the oat milk second nice sourdough bread instead of the rice cakes then replace the jam with unsweetened Nut Butter I would definitely recommend changing this kind of chocolate for a simple nice dark chocolate with less sugar in it and let's replace these little sweet yogurt sugar bombs with a simple Greek yogurt in which you can add some frozen berries and some more Nut Butter if you want and then finally the dried fruits bye-bye we will replace them with Apple and to reduce the spike of the fruit some nuts and voila now we're going to go shopping because I'm making dinner for some friends tonight and I'm taking you with me let's [Music] go I still have lots of hacks to share with you I'm going to get ready to cook dinner for my friends and I'll see you inside tonight the menu is the following first of all I'm one of my favorite veggie starters it's a miso based dressing spinach salad it's the recipe of my cousin arur it's unbelievable then baked salmon baked sweet potatoes and lots of chocolate for dessert cuz I love Chocolat but Vogue before you go we got to talk about something we got to talk about vinegar and I have to make you a vinegar mocktail now why vinegar because vinegar is an amazing ingredient vinegar and it can be any type of vinegar contains a molecule called acetic acid and acetic acid red reduces the glucose Spike of carbs that you eat afterwards so the hack is one tblspoon of vinegar in a big glass of water or as a dressing on your veggie starter or in a mocktail before the meal of your day highest in carbs and what about the acidity effect on the stomach and inty well there's a lot of myths going around that vinegar is bad for your stomach it's not bad for your stomach it's less acidic than your gastric juices it's less acidic than Coca-Cola or lemon juice the teeth thing is true though you have to always make sure that your vinegar is diluted never never never have it as a shot that's a very very bad idea and what about alcohol there's no two ways around it guys there's no amount of alcohol that is good for our health and My Philosophy is if you're going to drink alcohol have the one you like the most it's a pleasure decision not a health decision and if you don't drink a little vinegar mocktail like this with sparkling water does the trick and if and red wine is bad so red wine does contain antioxidants and it's a little bit the same idea as antioxidants in honey it's not because red wine or honey contains antioxidants that it's good for you it still contains a lot of poison in the case of red wine it's alcohol and in the case of honey it's lots and lots of sugar so if you love red wine I mean go for it but the antioxidants don't magically turn it into a health drink and here we go one for you and one for me me cheers [Music]