Jessie Inchauspé, known as the Glucose Goddess, emphasizes the importance of when and how you eat breakfast rather than specifying an exact time. Here are her key recommendations for breakfast:
Timing
Inchauspé suggests eating breakfast within an hour of waking up[1]. This timing helps to:
- Jumpstart your metabolism for the day
- Stabilize blood sugar levels
- Reduce cortisol levels and enhance insulin sensitivity
Breakfast Composition
Inchauspé recommends a savory breakfast with the following components and order:
- Vegetables (fiber) first
- Protein and fats second
- Starches and sugars last (if included at all)
Specific Food Recommendations
Vegetables (Eat First)
- Spinach
- Artichoke hearts
- Broccoli
- Any other vegetables like peppers, tomatoes, or leafy greens[1][2]
Protein and Fats (Eat Second)
- Eggs
- Greek yogurt
- Fish
- Meat
- Tofu
- Cheese
- Nuts and nut butter[1][2]
Optional Starches/Sugars (Eat Last)
- Whole fruits (in moderation)
- Small amounts of bread or other starches, if desired[2]
Example Breakfasts
- Quiche with vegetables
- Cod with vegetables
- Rush Hour Egg Cups (eggs, vegetables, and cheese baked in muffin molds)[1][3]
Inchauspé emphasizes that the key is to start with a savory, protein-rich breakfast rather than a sweet one to maintain steady glucose levels throughout the day[2][4].
Sources [1] Eating in the morning has hugely changed my body. Here’s how https://www.marieclaire.co.uk/life/health-fitness/eating-in-the-morning [2] The Glucose Goddess’ hacks to curb your sugar cravings https://www.redonline.co.uk/wellbeing/health/a42591721/glucose-goddess-hack/ [3] The Glucose Goddess is here to tweak your diet for maximum health https://www.getthegloss.com/health/nutrition/the-glucose-goddess/ [4] AVOID These 4 Foods At Breakfast! | Jessie Inchauspé - YouTube https://www.youtube.com/watch?v=1cgRXkWXeOk [5] Before You Eat Breakfast, Watch This! - Jessie Inchauspé - YouTube https://www.youtube.com/watch?v=zNRLmZN3hEo [6] Glucose Spike reducing hacks from Glucose Goddess book - Reddit https://www.reddit.com/r/prediabetes/comments/wfh04t/glucose_spike_reducing_hacks_from_glucose_goddess/ [7] Eat your food in the RIGHT ORDER: 75% healthier with this small trick https://www.youtube.com/watch?v=HEEUrIQ_3O4