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When I first picked up The Glucose Revolution by Jessie Inchauspé, I wasn’t expecting it to change the way I see food, but it did. I’ve always known sugar isn’t great for us, but I never fully understood just how much blood sugar swings could impact my mood, mental clarity, and overall well-being. After reading it, I started paying closer attention to how different foods made me feel, and let’s just say things started making a lot more sense.
If you’ve ever felt amazing after a sugary coffee and a pastry, only to crash a couple of hours later with brain fog, exhaustion, and maybe even a little anxiety, you know exactly what I’m talking about. Blood sugar spikes and dips aren’t just about energy levels. They affect how we think, feel, and function. Let’s get into it and explore how certain foods mess with blood sugar, why that matters for mental health, and what we can do about it.
Blood Sugar Spikes, Crashes, and Your Brain
We’ve all been there. You grab a muffin or a sugary coffee on the go, and for a little while, you feel great. Your brain lights up, you get that boost of energy, and everything seems fine. Then a couple of hours later, you’re exhausted, irritable, and struggling to focus.
That’s because foods like pastries, white bread, pasta, and sweetened drinks break down into glucose quickly, causing a spike in blood sugar. Your body responds by releasing insulin to bring it back down, but in doing so, it often overcorrects, leading to a crash. That crash comes with brain fog, mood swings, and an overall feeling of mental exhaustion. The more often this happens, the harder it becomes for the brain to regulate mood and focus.
One of the biggest wake-up calls for me was realizing just how much sugar is hiding in everyday foods and drinks. If you’ve never checked, take a peek at the sugar content in your go-to Starbucks order or your favorite snacks. The recommended daily limit is 26 grams for women and 36 grams for men, but a single flavored latte or a packaged granola bar can easily exceed that. When we stack these choices throughout the day, it’s no wonder we feel drained and unfocused.
Artificial Sweeteners: Not a Free Pass
If you think switching to artificial sweeteners is the answer, The Glucose Revolution has some surprising insights. While they may not contain real sugar, studies show that many artificial sweeteners can still cause blood sugar spikes. Some trick the brain and body into expecting glucose, leading to an insulin response that disrupts blood sugar levels.
Artificial sweeteners have also been linked to gut imbalances, which play a major role in mood regulation. A disrupted gut microbiome can contribute to anxiety, depression, and brain fog. So while diet sodas and sugar-free treats may seem like a smart swap, they can still have unintended effects on blood sugar and mental clarity.
Inflammation and Mental Health
Here’s where things get even more interesting. The Glucose Revolution dives into how blood sugar spikes don’t just affect our energy. They trigger inflammation, which is a major player in mental health issues like anxiety and depression.
When blood sugar is constantly on a rollercoaster, it sets off inflammation in the body, which can interfere with neurotransmitter production. Neurotransmitters like serotonin and dopamine keep our moods balanced, and when they are out of sync, we feel it mentally and emotionally.
Studies have linked chronic inflammation to conditions like anxiety and depression. The foods we eat play a huge role in either fueling or reducing that inflammation.
Highly Processed Foods and Mental Clarity
Highly processed foods like packaged snacks, fast food, and sugary cereals tend to be loaded with refined sugar, unhealthy fats, and artificial additives. Not only do they mess with blood sugar, but they also contribute to gut imbalance, which is another sneaky factor in mental health.
Ever notice how after a fast-food meal, you feel sluggish, foggy, or even a little down? That’s not just a coincidence. These foods disrupt gut bacteria, promote inflammation, and make it harder for the brain to function at its best. It’s like pouring sludge into an engine and expecting it to run smoothly. It just doesn’t work that way.
The good news is that we don’t have to swear off all carbs or treats forever. It’s not about perfection, just making small changes that help keep blood sugar stable. The Glucose Revolution offers some great strategies, and I’ve found that even little tweaks can make a big difference in how I feel throughout the day.
Pair Carbs with Protein and Healthy Fats
Eating carbs on their own, like a piece of toast or a bowl of pasta, can cause a quick spike in blood sugar. But when you pair carbs with protein and healthy fats, it slows down how quickly glucose enters your bloodstream. This helps prevent that post-meal energy crash and keeps you feeling full longer.
For example, instead of plain toast in the morning, try adding avocado and eggs. If you’re having pasta, go for a protein-rich sauce like a meat or bean-based option. Even something as simple as adding nut butter to an apple can make a huge difference.
Choose Whole Grains Over Refined Carbs
Refined grains like white bread, white rice, and regular pasta break down into glucose very quickly. Whole grains, on the other hand, contain fiber that slows digestion and helps prevent sharp spikes in blood sugar.
If you love bread and pasta (same), try swapping in whole grain or sprouted options when you can. Brown rice, quinoa, and whole wheat pasta are all great alternatives that provide more fiber and nutrients while keeping blood sugar steadier.
Eat Fiber-Rich Veggies First
One of my favorite takeaways from The Glucose Revolution is the idea of “veggies first.” Eating fiber before carbs helps slow down how quickly glucose enters your bloodstream. It’s such a simple habit but surprisingly effective.
If you’re having a meal with carbs, try starting with a side salad, roasted veggies, or even just a handful of nuts. This small change can help keep your blood sugar levels more stable throughout the day.
Cut Back on Processed Foods
Highly processed foods, like chips, sugary cereals, and fast food, tend to be loaded with refined sugar, unhealthy fats, and artificial additives. These foods not only spike blood sugar but also contribute to inflammation and gut imbalances that affect mental health.
If you’re used to eating a lot of processed foods, don’t stress about cutting them out overnight. Just start by swapping out one or two things at a time. Maybe you replace your usual afternoon snack with some nuts and dark chocolate or swap soda for sparkling water. Small changes add up.
Try Natural Sweeteners Instead of Refined Sugar
If you love sweet coffee or treats, you don’t have to give them up completely—just consider switching to natural alternatives like monk fruit, stevia, or allulose. They don’t cause the same blood sugar spikes as refined sugar or artificial sweeteners.
I totally get that the flavors can throw you off at first. When I first tried cutting back on sugar, I still wanted my coffee to taste good. So I started making it at home, slowly decreasing the amount of creamer I used and topping it with stevia instead. Little by little, I adjusted, and now I actually enjoy my coffee with just almond milk and stevia. The best part? No mid-day sugar crash.
If you’re used to a lot of added sugar in your drinks or snacks, try cutting back little by little. It’s easier to adjust when you make small, gradual changes rather than going cold turkey.
Final Thoughts
Since reading The Glucose Revolution, I’ve been way more mindful of how different foods affect me, not just physically but mentally. The more I pay attention, the clearer it becomes. The foods we eat shape the way we think, feel, and function. When blood sugar is stable, we feel more focused, balanced, and calm. When it is all over the place, we feel drained, foggy, and irritable.
If you’ve never thought about your blood sugar in relation to your mood, start paying attention. Notice how you feel after eating certain meals. A little awareness can go a long way in helping you feel your best mentally and physically.
With love & light,
Jessica ♡
Unraveling the Self 
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