The Truth About Sugar: What You've Been Told vs. The Facts

BY ELLE NKOSI
Nov 8, 2024
6 min read

Updated: Dec 9, 2024

Sugar is everywhere, not just in sweet treats but hidden in countless everyday foods and we’ve all heard the warnings about sugar, from “fruit juice is the healthiest option” to “low-fat means better for you”—yet, according to biochemist and “Glucose Goddess” Jessie Inchauspé, many of these ideas may be more harmful than helpful. The reality? Our approach to sugar, and especially blood glucose, has needed a reframe for years. Understanding the impact of glucose levels on our mood, energy, and health can be transformative, no matter where we’re starting.

In her Glucose Goddess Method, Jessie breaks down practical, evidence-based hacks to help us manage blood sugar, boosting both our physical and mental health along the way. By learning to sidestep common sugar myths and following simple, intentional practices, you can enjoy the foods you love without risking the energy crashes or long-term health consequences that frequent glucose spikes can bring.

Why It’s Important to Keep Glucose Levels Low

Glucose spikes—those rapid surges in blood sugar after high-sugar meals or drinks—often lead to insulin spikes, which the body uses to bring blood sugar back down. When spikes happen often, they contribute to insulin resistance, a condition that makes it harder for our bodies to manage glucose over time and can lead to type 2 diabetes, heart disease, weight gain, and inflammatory conditions. Keeping glucose levels steady isn’t just for those with diabetes; it’s a powerful strategy for anyone looking to avoid energy crashes, brain fog, and even premature aging—meaning steady blood sugar can be transformative for anyone.

Let’s explore some of the common misconceptions about sugar—and the truths behind them, according to Inchauspé's research and her Glucose Goddess Method.

1. Myth: "Natural sugars are always healthy."

While naturally occurring sugars, such as those in fruits, are generally healthier than refined sugars, they can still spike your glucose levels if not consumed mindfully. According to Inchauspé, fruits contain fructose, which can contribute to insulin resistance and fatty liver when consumed in excess.

By balancing fruit with fiber, fat, or protein, you can reduce glucose spikes and get the nutrients without the sugar rollercoaster. Pair fruit with a source of protein or healthy fat, like a handful of nuts, to slow down sugar absorption and stabilise glucose levels.

2. Myth: "You should eat something sweet before exercise for energy."

While a pre-workout snack may seem like it provides a quick energy boost, sugary foods can actually lead to an energy crash. Inchauspé suggests that instead of spiking glucose with sugary snacks, it’s better to fuel up on balanced meals with protein and complex carbs that release energy slowly.

Eating protein and complex carbs before workouts helps maintain steady energy without the high and low energy swings. Avoiding sugar right before exercise prevents glucose spikes that can lead to an energy dip later on.

3. Myth: "Low-fat foods are healthier because they contain less sugar."

Often, low-fat foods contain added sugars to enhance flavour, making them worse for glucose levels. Inchauspé emphasizes that it’s often better to eat full-fat versions of foods because they’re more satisfying and don’t rely on sugar for taste. The glucose impact of added sugars in low-fat foods can lead to insulin spikes, affecting energy, mood, and even weight.

Opt for whole, unprocessed foods that don’t rely on sugar for flavour. Full-fat options with natural fats help keep you full and prevent the need for sugary replacements.

4. Myth: "You need sugar for brain energy."

While glucose is essential for brain function, you don’t need to consume sugary foods to get it. Complex carbohydrates in foods like vegetables, whole grains, and legumes are broken down into glucose gradually, providing a steady energy source. Simple sugars, however, can lead to a glucose spike that’s often followed by a crash, impairing mental focus and stability.

Focus on whole, nutrient-dense foods that provide glucose naturally. The brain benefits more from a steady, stable supply of glucose than from quick spikes caused by sugary foods.

5. Myth: "All sugars are the same."

Sugars vary widely in their effects on the body. Jessie Inchauspé points out that fructose, the type of sugar found in fruits, has different metabolic effects than glucose. Fructose can lead to fatty liver and other metabolic issues if consumed in excess, especially in processed forms like high-fructose corn syrup. On the other hand, glucose, when eaten in moderation and balanced with fiber, is easier for the body to process.

Learn to identify hidden fructose in processed foods, as it can be particularly problematic when consumed in large amounts. Opt for whole foods that contain natural glucose, balanced with fiber, to prevent glucose spikes.

6. Myth: "Dessert is the main culprit of high glucose spikes."

Surprisingly, foods like bread, pasta, and certain snacks can cause higher glucose spikes than a piece of dessert. Inchauspé explains that starchy foods often lead to significant glucose spikes, especially when eaten alone or in large portions. Desserts combined with a meal that includes fiber, protein, or fat have a lower impact on glucose levels than eating carbs alone.

If you’re having dessert, enjoy it as part of a balanced meal rather than on its own. Combining it with fiber and protein helps slow glucose absorption, reducing the overall impact on your blood sugar levels.

7. Myth: "Fruit juice is a healthy alternative to soda."

Although fruit juice contains vitamins, it can be as high in sugar as soda, causing similar glucose spikes. Juicing removes fiber, which is essential for controlling the rate at which sugar enters the bloodstream. Inchauspé advocates for eating whole fruits rather than drinking juice to take advantage of the fiber that naturally regulates glucose.

Swap fruit juice for whole fruits, which retain fiber, or try diluting juice with water if you want a lighter, lower-sugar option. This helps you avoid rapid glucose spikes while still enjoying a fruity flavour.

Glucose-Stabilising Hacks from the Glucose Goddess

To keep blood sugar steady, Inchauspé recommends several easy-to-implement hacks that allow you to enjoy your favourite foods while keeping glucose spikes at bay.

Eat Vegetables First: Start meals with fiber-rich vegetables. This slows down the absorption of glucose, leading to smaller spikes. Fiber acts as a “net” in your digestive system, slowing down the rate at which sugars enter the bloodstream.

Pair Carbs with Protein or Fat: Instead of eating carbs alone, pair them with a source of protein or healthy fat. For example, have a handful of nuts with a piece of fruit. Protein and fat slow the digestion of carbs, creating a more gradual glucose response and reducing the chance of a crash later on.

Have a Savoury Breakfast: Skip the sugary breakfast foods and opt for something savoury, like eggs and avocado. Breakfast foods high in sugar or refined carbs can cause a spike that sets off a chain reaction throughout the day, whereas savory options provide steady energy.

Enjoy Dessert After a Balanced Meal: If you’re craving something sweet, eat it after a meal rather than on an empty stomach. A balanced meal that includes fiber, protein, and fat can reduce the impact of sugar on glucose levels, minimising the spike from dessert.

Take a Short Walk After Eating: A 10-15 minute walk after meals can help use up some of the glucose that enters your bloodstream. Physical activity activates muscles, allowing them to take in glucose without requiring as much insulin. This reduces the post-meal glucose peak.

Use Vinegar Before Meals: Inchauspé suggests having a small amount of vinegar, like apple cider vinegar, in water before meals. Vinegar has been shown to reduce blood sugar levels by slowing the breakdown of carbs into sugar, which can help prevent large spikes.

Embracing a Balanced Approach

Jessie Inchauspé’s approach isn’t about cutting sugar entirely; it’s about understanding the “how” and “when” of sugar consumption. By managing your glucose levels, you can keep your energy steady, your mind clear, and your health in check—without restrictive dieting. Whether you’re taking the small step of starting your meals with veggies or swapping juice for a fiber-filled fruit, each hack brings you closer to balanced blood sugar and, ultimately, a balanced life.

For anyone interested in maintaining stable energy, better mood, and long-term health, Inchauspé’s advice on balancing sugar with fiber, fat, and protein is a powerful tool. With a few smart adjustments, we can enjoy a balanced diet without falling victim to sugar myths that, in reality, could be sabotaging our wellness goals.