Glucose Goddess vs. Reality: Debunking the Myths About 'Bad' Foods

In recent years, health influencer and social media star Glucose Goddess has gained a significant amount of attention in the health and wellness arena. With catchy graphics and a passionate presenting style offering views on sugar, carbs, blood sugar management, and health hacks, she has amassed a huge following of millions of health enthusiasts looking to optimize their well-being.

However, despite the recommendations being embraced by many, it’s vital that these health suggestions are examined critically to include a broader perspective on balanced eating, portion control, and overall health. In this article, we’ll take a discerning look into the philosophy of the self-proclaimed Glucose Goddess, scrutinize the scientific evidence behind her endorsements, and provide practical tips for maintaining a healthy diet.

What is the Glucose Goddess?

The Glucose Goddess is the social media handle and brand name of biochemist and author Jessie Inchauspé. Her global influence stems from a highly active social media presence that has gained millions of followers in recent years, along with her book Glucose Revolution, which discusses how to manage blood sugar levels effectively.

Inchauspé is an advocate for a dietary pattern that aims to minimize glucose spikes, which she believes to be the root cause of many health issues, such as weight gain, cravings, and insulin resistance. Her book and social media pages offer recommendations for strategies that include starting your day with a savory breakfast, drinking apple cider vinegar before meals, and consuming carbs with fiber or fat to try and reduce their impact on blood sugar levels.

What the Glucose Goddess says about 'bad' foods

Like many media personalities in the wellness sphere, the Glucose Goddess takes a strong stance against certain foods she labels as ‘bad.’ These include foods high in sugar and fast-digesting carbohydrates, which she argues cause significant glucose spikes, leading to a deluge of negative health effects. But do her viewpoints stem from robust scientific evidence, or are they designed to cause a sensational stir and drive sales for her products? Let’s take a moment to explore some of her specific health suggestions.

Fruits

Inchauspé suggestions include that some fruits high in sugar, such as bananas, grapes, and fruit juices, can cause a sharp increase in blood sugar levels. Her content proposes that consumption of these fruits can lead to spikes in glucose that may contribute to weight gain, cravings, and dips in energy and advises eating them with a source of fat or fiber that may slow down the absorption of sugars and reduce the potential negative impact.

Starchy vegetables

Starchy vegetables like potatoes and corn are also on her list of foods that may potentially raise your blood sugar levels in a detrimental way. They're recommended to eat with proteins and fats to reduce the glycemic effect. Her advice includes advocating for substitutes, such as non-starchy vegetables, like leafy greens or cruciferous vegetables, that may help maintain more stable blood sugar levels.

Oats and other grains

Oats and other types of grain form part of Inchauspé's dietary guidelines, and although she definitely acknowledges that they can be included as part of a healthy diet, she cautions that they still cause glucose spikes if you don’t pair them with enough fiber or fat. In terms of her solution to this issue, she suggests avoiding eating grains alone, instead aiming to combine them with other foods that might slow digestion and absorption, such as nuts, seeds, or an avocado.

Sweets and sugary drinks

It’s no secret that sweets and sugary drinks shouldn’t be consumed in excess, as they may cause sharp spikes in your blood glucose, which can be highly detrimental for some people with underlying health conditions. The Glucose Goddess argues that these kinds of foods are the primary cause behind glucose spikes and not only raise your blood sugar levels but contribute to longer-term health problems like insulin resistance and weight gain. She recommends avoiding these foods completely, and if you do decide to indulge in a sweet treat, you pair it with fats, fibers, or proteins to minimize the impact on blood glucose levels.

The science behind 'bad' foods

Nutrition scientist Lauryna Nelkine was recently interviewed on the Healthnews podcast about the Glucose Goddess and health misinformation online. Here’s what she had to say about ‘bad’ foods:

In the context of a balanced diet, there's no such thing as a 'bad' food.

She also mentioned that focusing only on health hacks can scare people into strange food behaviors that may ultimately affect their overall health. Nelkine suggests that rather than blindly following the recommendations of social media influencers, it’s wiser to reach out to registered dietitians or healthcare providers who have a wider parameter on health and not a singular focus on one measurable like glucose.

It’s important to recognize that while the Glucose Goddess’s advice is definitely rooted in the desire to help her followers avoid detrimental glucose spikes, we have to cast a critical eye over whether her suggestions hold up against robust scientific evidence. Glucose spikes after meals are a normal part of the metabolic process, especially for people without underlying conditions, and are not inherently harmful. The portrayal that they need constant management may mislead individuals into unnecessary restrictive dieting and fear of normal metabolic responses.

Additionally, there is a danger in demonizing certain foods, which may lead to the development of unhealthy or obsessive eating habits, food-related anxiety, and potential nutrient deficiencies. Over-managing glucose levels in otherwise healthy individuals can create unnecessary stress and nutritional imbalances. Let’s take a deeper look into some of the current science surrounding these so-called ‘bad’ foods.

Fruits and weight gain

The idea that fruits, particularly those high in natural sugars, contribute to weight gain is a common myth. Fruits are not only delicious, but they contain many valuable nutrients such as essential vitamins, antioxidants, and dietary fiber, which the body needs to function optimally. The dietary fiber in fruits slows down the absorption of sugars, preventing rapid spikes in glucose levels, and the essential nutrients found in fruit make them a valuable part of a balanced diet.

The authors of one scientific review published in Nutrients looking at the science around fruit consumption and obesity concluded that:

Low fruit consumption is considered to be the fourth leading contributor to the global disease burden, and thus one of the major attributable risk factors for diseases such as being overweight (high body-mass index (BMI)), hyperglycemia, and hypercholesterolemia.

Starchy vegetables, blood sugar, and metabolic syndrome

Starchy vegetables, such as those the Glucose Goddess suggests should be substituted for leafy greens of cruciferous vegetables, are often vilified for their impact on blood sugar. However, foods like potatoes and corn contain essential nutrients such as potassium, vitamin C, and dietary fiber, which are beneficial for overall health as part of a balanced diet.

One 2023 analysis of the National Health and Nutrition Examination Survey (NHANES 1999–2018) published in Nutrition and Metabolism looked at the results of starchy and non-starchy vegetables on metabolic syndrome in a longitudinal study of over 20,000 American individuals. This study produced some very interesting results that we will delve into in more detail below.

1. It was found that consumption of two or more servings of starchy vegetables was related to a higher risk of metabolic syndrome compared to no servings at all.
2. Higher white potato intake (including fried, boiled, baked, and potato chips) was linked to higher metabolic syndrome risk, including hyperglycemia and central obesity.
3. No association between other starchy vegetable intake (such as unripe peas, lima beans, corn, breadfruit, burdock, and cassava) and metabolic syndrome risk was found.
4. Higher intake of dark green vegetables was related to a reduced risk of central obesity and hypertension.

These results suggest that eating a lot of white potatoes in various forms may indeed increase risk factors for certain metabolic-related disorders.

Interestingly, the researchers also referenced another 2021 study conducted in Costa Rica looking into the effects of starchy vegetables and metabolic syndrome. In their cohort of over 1,500 participants, they found no correlation between starchy foods and a higher instance of metabolic syndrome. This study also discussed the way in which potatoes were cooked and consumed by Costa Ricans compared to Americans, which may have an effect on the overall risk factors contributing to metabolic disorders.

The dietary trends in Costa Rica lean toward consuming different native varieties of potatoes, which tend to have higher levels of essential nutrients, whereas the main potato consumed in the U.S. is the white potato, often grown using industrial farming practices, chemical fertilizers and pesticides, and lacking in nutritional compounds due to depleted soil quality.

Therefore, rather than looking solely at starchy vegetables and their effects on blood sugar and subsequent risk factors for contributing to metabolic syndrome, the quality of the vegetable, including the levels of nutrients they contain, the other foods they are combined with, and the way they are prepared, may have more of an impact than initially thought.

According to this 2022 narrative review of current research published in Frontiers in Nutrition looking into food combining to manage the glycemic response in individuals with type 2 diabetes, pairing foods high in carbs (such as starchy vegetables) with fiber-rich foods, proteins, and/or fats can slow down the absorption of sugars. This suggests that rather than cutting these foods out completely, using portion control and combining them at meals may allow you to get the benefits of nutrient-dense starchy vegetables and carbs without causing harmful glucose spikes.

Oats and carbohydrate metabolism

As with starchy vegetables, oats are often highlighted as a high-carb food that may cause sharp blood sugar spikes, but this may be overlooking their potential health benefits. Oats are a rich source of dietary fiber, particularly beta-glucan, which may contribute to heart health by lowering cholesterol levels and promoting proper digestion. Also, the fiber in oats slows the absorption of simple carbohydrates, leading to a more gradual increase in blood sugar levels.

A 2021 review of the current research surrounding the health benefits of oat consumption concluded that oats can be seen as a promising functional food with many potential positive implications for optimizing human health. Their role was particularly emphasized in the possible reduction of heart disease, inflammation, and type 2 diabetes.

Practical tips for balancing your diet

Every person is different, with varying dietary needs and preferences, and understanding the nuances of how different foods affect your body is crucial for maintaining a healthy diet. While there isn’t a one-size-fits-all solution to staying healthy, there are some practical tips you can try for incorporating foods like fruits, starchy vegetables, and oats into your diet without negative impacts on blood sugar.

1. Embrace portion control. Moderation is key here, and rather than eliminating ‘bad’ foods, focus on consuming them in moderate portion sizes. This approach helps maintain more stable blood sugar levels while allowing you to enjoy a wide variety of different foods.
2. Pair carbs with fiber and fat. To reduce the glycemic impact of carbohydrates, pair them with sources of high-quality fiber, protein, or healthy fats. A good example of this would be to add nuts to your oatmeal or enjoy fruits with a handful of mixed seeds.
3. Include a variety of foods. A healthy diet needs to focus on a wide range of foods, incorporating fruits, vegetables (both starchy and non-starchy), whole grains, and lean proteins to ensure you get all the nutrients your body needs.
4. Focus on whole foods. Prioritize whole, unprocessed foods over highly processed options that are often filled with additives. Whole foods contain more fiber, vitamins, and minerals, which are essential for overall health and help regulate blood sugar levels.
5. Listen to your body. Pay close attention to how your body responds to different foods. If certain foods cause noticeable spikes in blood sugar or make you feel sluggish, adjust your portion sizes or pair them with other foods, which may help to balance their effects.

Final thoughts on the Glucose Goddess and ‘bad’ foods

While it’s absolutely crucial to recognize that some people, such as those with insulin resistance, pre-diabetes, and diabetes, may need to closely monitor their blood glucose levels throughout the day and make dietary choices more carefully, healthy individuals don’t need to focus solely on glucose management to optimize health. Having a holistic approach to your diet, one that considers all aspects of nutrition, is the key to overall well-being.

Although the Glucose Goddess offers valuable insights into managing blood sugar levels, it's essential to approach her recommendations with a critical eye. Demonizing specific foods can lead to unhealthy eating behaviors and a restrictive diet, which may end up negatively impacting overall health. Instead, focus on balanced eating, portion control, and incorporating a wide variety of foods. And, if you are concerned about your diet, glucose control, or any particular group of foods, it’s always best to speak with a registered nutritionist or your healthcare provider to help create a way of eating that’s tailored to your specific needs.