Glucose Goddess’ Wildest Hacks—Crazy or Genius? The Science Decides

From vinegar shots to veggie-first meals, the Glucose Goddess (aka Jessie Inchauspé) has flipped the nutrition world upside down. But how much of it is biological brilliance—and how much is just blood sugar buzz? Let's dig into her most viral hacks, and see what science has to say.

Who is the Glucose Goddess?

Jessie Inchauspé, better known as the Glucose Goddess, is a French biochemist turned New York Times bestselling author, content creator, and wellness advocate. She's built a global following thanks to her mission: helping people understand and manage their glucose levels to feel better every day.

Jessie began her career at the genetics startup 23andMe, where she first experimented with a continuous glucose monitor. That moment, she says, changed everything. It revealed a powerful connection between what we eat, our blood sugar spikes, and how we feel—physically, mentally, and emotionally.

What started as personal curiosity quickly grew into a global movement. Jessie launched her Instagram account @glucosegoddess, sharing simple, eye-catching glucose graphs based on her own data to explain nutritional science in a whole new way. Fast-forward to today: she has over 5.5 million followers, two bestselling books, multiple TV appearances—and even her own show.

In short? The Glucose Goddess is pretty cool.

Across all her platforms, Jessie shares practical "glucose hacks" that promise to reduce sugar spikes, curb cravings, and boost moods. Some of them sound a little out there at first—like eating salad before pasta or drinking vinegar water before a meal. So in this blog, we’re digging into the science behind her most popular tips to find out: are they actually brilliant, or just another wellness fad?

Glucose monitoring, what’s all the hype about?  

Before we delve into Jessies seemingly crazy hacks, first lets look at why managing our glucose levels even matters and how it can help our overall health. 

When we eat foods that are high in carbohydrates, especially refined carbohydrates—like white bread, pasta, cakes, or biscuits—our body breaks them down into glucose, a type of sugar that enters our bloodstream. This causes our blood glucose levels to rise, or "spike."

In response to this spike, the pancreas releases a hormone called insulin. Insulin's job is to help move glucose out of the bloodstream and into our cells, where it can be used for energy or stored for later. This process helps bring our blood sugar levels back down to a healthy range.

However, big spikes are often followed by sharp drops—what’s commonly called a “crash.” These crashes can leave us feeling tired, irritable, hungry, and craving more sugar. Over time, frequent spikes and crashes can strain the body and contribute to issues like weight gain, inflammation, and even insulin resistance.

Now that we understand why managing our glucose levels matters, let’s dive into some of the Glucose Goddess’s most talked-about hacks.

Hack 1 — Vinegar Before Meals

The Claim: A tablespoon of vinegar before eating curbs glucose spikes.

The Science: Vinegar—especially apple cider or white vinegar—contains acetic acid. This acid is what has an effect on our glucose levels. Several studies support the idea that acetic acid does these three main things to help prevent spikes in blood sugar levels:

1. Slow down the breakdown of starches into glucose in your digestive tract.

2. Delay stomach emptying, meaning food enters your bloodstream more gradually.

3. Improve insulin sensitivity, so your body can handle blood sugar more effectively.

So by consuming vinegar before your carb heavy meals it can help to reduce the post-meal glucose spike (some studies show up to 20–30%) and help prevent the dreaded glucose crash that follows, which often causes fatigue and sugar cravings.

However, this is not a one fix wonder and although useful, it will work best alongside a balanced diet and other strategies. Its also important to note that you should always dilute the vinegar in water (1 tablespoon in a glass of water is common) to protect your teeth and stomach. It’s also not suitable for everyone (like people with acid reflux or ulcers), so it’s best to consult a doctor if unsure.

Verdict: Science-approved—with a few points to be mindful of.

Hack 2 — Eat Veggies First

The Claim: Eating fibre first slows glucose absorption.

The Science: Eating fibre-rich foods (like veggies, legumes, or whole grains) before your carbohydrates helps slow the absorption of glucose from the meal. Here's how it works:

• Soluble fibre (found in foods like broccoli, oats, lentils, and leafy greens) absorbs water and forms a thick, viscous gel in your digestive tract.
• This gel then coats your stomach and small intestine, physically slowing down the breakdown and absorption of carbs that come later in the meal.
• Because the carbohydrates are digested more slowly, the rise in blood glucose is gentler, avoiding a sharp spike. This also gives your body more time to release and use insulin efficiently.

This is a super simple, but effective trick that is backed by a wide range of studies.

Verdict: Perfectly brilliant, and super easy to follow.

Hack 3 — Post-Meal Walks

The Claim: A 10-minute walk lowers post-meal blood sugar.

The Science: After eating a meal high in carbohydrates and your blood sugar spikes, a short walk right after eating can help use that glucose more efficiently, reducing the spike. Here’s how it works:

• When you walk, your muscles need energy—and one of their favourite fuel sources is glucose. Importantly, muscles can absorb glucose even without insulin during physical activity.
• So instead of staying in your blood and causing a spike, more of that glucose gets used for energy by your muscles during the walk.
• Since your muscles are using up some of that glucose, your body doesn’t need to rely as heavily on insulin to manage the glucose.

This is another brilliant tip that is supported by many studies and is super easy to implement in to your daily routine.

Verdict:  Simple, safe, science-backed.

Hack 4 — No Naked Carbs

The Claim: Always pair carbs with protein/fat to blunt spikes.

The Science: When you eat carbohydrates on their own (like plain toast or a bowl of pasta), they’re digested quickly, and glucose enters your bloodstream fast, which causes a sharp spike in blood sugar.

But when you add protein or fat to that meal (like eggs with your toast or chicken on your pasta), digestion slows down—and so does glucose absorption. Here’s the science behind it:

• Protein and fats help food stay in your stomach longer, which slows the release of glucose into your small intestine and then into your blood.
• By slowing digestion overall, protein and fat help carbs break down more gradually, preventing a sugar surge.
• This then gives your body more time to produce and respond to insulin efficiently—reducing the chances of a crash later.

Making sure your plate is balanced is a really good rule to stick by for a host of reasons not just for glucose control, so this is another great tip that is super simple but effective.

Verdict:  Great advice, especially for energy ensuring your energy levels don’t dip.

But Is This too Obsessed with Glucose?

Overall, the Glucose Goddess shares some amazing tips and science-backed hacks that can be a great addition to your lifestyle when it comes to managing blood sugar. Her approach is rooted in real research and offers simple, practical changes that many people find both simple and effective.

That said, it’s important to remember that while glucose management can play a big role in our health and wellbeing, it’s not the whole story. When it comes to your diet and lifestyle its important to look at the bigger picture. 

It’s not just about blunting glucose spikes—it’s about looking at the bigger picture: eating a balanced, nutrient-dense diet, staying physically active, getting enough sleep, managing stress, and fostering a healthy relationship with food.

Some critics have raised valid concerns that hyper-focusing on glucose alone could lead to an overly rigid mindset, or even trigger obsessive behaviours—particularly for those with a history of disordered eating. While tracking and optimising can be useful, it’s crucial to approach it all with balance and perspective.

It’s easy to zoom in on one aspect of your diet, but real health is shaped by the full picture—your overall habits, not just your blood sugar curve.

So by all means, experiment with these tips and see how they make you feel—just remember: optimising is great, but obsessing is not.

Conclusion: Crazy or Genius?

The Glucose Goddess is a brilliant and inspiring figure who has helped countless people around the world take control of their blood sugar in simple, accessible ways. While she certainly has a flair for the dramatic, many of her hacks stand up to scientific scrutiny—and for most people, they’re low-risk, high-reward changes that can easily complement an existing lifestyle. Just remember: be kind to your body, listen to what works for you, and always aim for progress—not perfection.