Name: 控糖女神一天飲食菜單！親授血糖平衡秘訣：避開偽健康陷阱、正確進食順序：千萬別空腹吃糖、飯前一匙醋、飯後快走｜24 Hours With｜Vogue Taiwan
Uploaded: 2025-03-01T18:56:21.000Z
Duration: 13 min 38 s
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Inversions after so, such, neither, and nor

Hi Vogue, it's Jessye Nchospe, 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.

In lots of practical cases, you'll learn all of my hacks.

So today, my dears, I'm going to show you what I have for breakfast, what I order at a restaurant for lunch, how I handle the 4pm 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 spike, and then your entire day 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 Greek yogurt, tofu, leftover meat, leftover fish from last night.

Here I'm going to put some feta and some butter.

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.

And why do I not have time to eat breakfast?

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 your breakfast is, whether it's at 7 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.

Let's talk about that at the coffee shop.

OK, guys, full disclosure, I'm completely addicted to coffee.

I try to quit every two days, but I can't.

My coffee order is flat white with full fat dairy milk.

And I hate this idea that oat milk is good for you for some reason.

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.

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.

Remember, never have sugar on an empty stomach.

For a smaller spike and so you can feel better.

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 spike of the rest of the meal.

Then for my main, 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 glucose spike.

If you start your meal with bread, bread being 100% starch, all that glucose and the starch is going to go straight to your bloodstream and create a big glucose spike.

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,

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 spike.

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?

I mean, in the big family of vegetables, and I know tomatoes are a fruit, 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.

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 this same food order to reduce the spike of the meal.

So remember, veggies first, then proteins and fats, then carbs and sugars.

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.

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 short-term and long-term.

So I should have done this before my lunch, but I didn't because I was talking.

But how is it possible to reproduce a body mechanism with pills?

So anti-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 mulberry leaf in it.

And mulberry leaf contains a really cool molecule called DNJ.

And DNJ 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.

Now it is time for our post-meal power walk.