How To Eat For Type 2 Diabetes, Weight Gain & Inflammation | Jessie Inchauspé

Jessie Inchauspé explains that oats are a starch, and starch is a chain of glucose molecules that can be freed during digestion and cause a glucose spike. She suggests either adding “clothes” (protein, fat, fiber) to oats or switching to a protein-centered savory breakfast.

Jessie Inchauspé says a savory breakfast should be built around protein (examples mentioned include eggs, fish, nuts, tofu, protein powder, or leftovers) and avoids sweet foods in the morning except whole fruit for taste. She argues breakfast is a particularly bad time for “just sugars and starches” because it can lead to a rollercoaster of hunger and energy.

Jessie Inchauspé says rice milk and oat milk are made from starch sources, effectively becoming “liquid starch,” which can cause large glucose spikes compared with cow’s milk in her examples. She suggests almond or coconut milk as “better,” and if someone loves oat milk, she frames switching as most relevant for people who have symptoms or feel they could feel better.

Jessie Inchauspé describes a simple post-meal strategy: use your muscles for about 10 minutes within 90 minutes after a meal (walking, cleaning, desk calf raises, or even curls with a water bottle). She explains muscles use glucose for energy, so contracting them can reduce a meal’s glucose spike without changing the meal.

Jessie Inchauspé argues whole fruit is generally preferable to fruit juice or dried fruit because fiber in whole fruit helps blunt the glucose spike, while juicing removes fiber and drying concentrates sugar. She adds that dried fruit may be “better than candy” due to some fiber, but pairing it with nuts is better for reducing spikes.