How They ‘Cook’ Your Organs and What to Do About It.
With Insights from Jessie Inchauspé.
Blood sugar levels are a critical aspect of our health, influencing everything from energy and mood to long-term organ function. While high blood sugar (hyperglycemia) is often in the spotlight for its role in diabetes and related complications, low blood sugar (hypoglycemia) can be equally dangerous, causing immediate symptoms like confusion, seizures, or even coma. Early on, it’s essential to recognise that imbalances in either direction pose risks: high levels can lead to chronic damage over time, while low levels trigger acute crises that demand quick action. This article explores these pitfalls, drawing on recent insights and expert perspectives, including those from biochemist Jessie Inchauspé’s book “Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar.” We’ll examine the problems caused by blood sugar extremes, why spikes are particularly harmful (using Inchauspé’s vivid “cooking” metaphor), and practical strategies for management. Whether you’re dealing with prediabetes, seeking natural weight loss, or just aiming for better vitality, understanding blood sugar is key to a healthier life.
The Basics of Blood Sugar: High vs. Low and Why Balance Matters.
Blood sugar, or glucose, is the body’s primary energy source, derived from the foods we eat. Normal levels range from 70-99 mg/dL fasting and under 140 mg/dL after meals, but fluctuations outside this can wreak havoc. High blood sugar occurs when there’s too much glucose in the bloodstream, often from carb-heavy diets, insulin resistance, or conditions like type 2 diabetes. Low blood sugar, on the other hand, happens when glucose drops too low, commonly in diabetics on medications but also in non-diabetics from skipping meals, excessive exercise, or alcohol.
Both extremes are problematic. High levels lead to symptoms like frequent urination, thirst, fatigue, and blurred vision, while chronically elevated glucose damages blood vessels, nerves, and organs, increasing risks for heart disease, kidney failure, and neuropathy. Low levels cause shakiness, sweating, irritability, and confusion; severe cases can result in seizures or loss of consciousness. In adults, hypoglycemia is particularly risky for those with diabetes (affecting up to 25% annually) or older individuals, where it can mimic strokes or cause falls. Children face it more from reactive causes like missed meals, but adults’ issues often stem from medications or hormonal imbalances.
Maintaining balance prevents these pitfalls. As Inchauspé explains in her book, steady blood sugar avoids the “rollercoaster” that exhausts the body, promoting sustained energy and health.
The Hidden Dangers of High Blood Sugar: Chronic Damage and Organ ‘Cooking.’
High blood sugar, or hyperglycemia, is a silent threat that builds over time. When glucose levels spike repeatedly, often from sugary or refined carb foods, the body struggles to process it, leading to insulin resistance. This sets the stage for type 2 diabetes, affecting millions worldwide. But the problems go beyond diabetes: persistent high sugar damages endothelial cells lining blood vessels, promoting atherosclerosis (plaque buildup) that raises heart attack and stroke risks. Neuropathy (nerve damage) causes pain or numbness, while nephropathy harms kidneys, potentially leading to dialysis.
Jessie Inchauspé, a French biochemist and author of “Glucose Revolution,” vividly describes how blood sugar spikes “cook” your organs through a process called glycation. In her book, she uses the metaphor of the Maillard reaction, the browning that occurs when cooking food, to explain advanced glycation end products (AGEs). When excess sugar binds to proteins or fats in the body, it forms AGEs, which stiffen tissues and trigger inflammation. Inchauspé likens this to slowly “cooking” collagen in skin (causing wrinkles), arteries (hardening them), and even brain proteins (linked to cognitive decline). Her insights, based on personal experiments and scientific reviews, highlight that spikes accelerate aging and disease, damaging mitochondria (cell energy factories) and promoting oxidative stress.
Studies support this: A 2023 review in The Lancet found chronic hyperglycemia accelerates vascular damage, while a 2024 Journal of Diabetes Investigation study linked spikes to increased cancer risk via inflammation. For weight loss seekers, high sugar sabotages efforts by spiking insulin, storing fat, and craving more carbs. Inchauspé’s hacks, like eating veggies first in meals, aim to flatten these spikes, preventing the “cooking” effect.
Symptoms and Immediate Risks of High Blood Sugar.
Recognising high blood sugar early is crucial. Acute symptoms include excessive thirst (polydipsia), frequent urination (polyuria), unexplained weight loss, fatigue, and blurred vision. These arise because excess glucose draws water from tissues, dehydrating the body. If untreated, it can lead to diabetic ketoacidosis (DKA) in type 1 diabetics or hyperosmolar hyperglycemic state (HHS) in type 2, both life-threatening emergencies with symptoms like nausea, confusion, and coma.
Long-term, the damage is insidious. High sugar glycates haemoglobin (measured by HbA1c tests), predicting complications. A 2024 study in Diabetes Care showed even mild spikes increase retinopathy (eye damage) risk by 20%. Inchauspé’s book stresses that spikes, not just averages, matter—each one “cooks” proteins a bit more, accelerating issues like neuropathy (nerve pain affecting 50% of diabetics) or nephropathy (kidney disease in 40%).
For adults, risks compound with age: a 2025 BMJ review linked hyperglycemia to higher dementia odds via brain “cooking.” In non-diabetics, spikes from poor diets contribute to metabolic syndrome, affecting 1 in 3 UK adults.
The Underestimated Threat of Low Blood Sugar in Adults.
While high blood sugar gets more attention, low blood sugar (hypoglycemia) is a serious issue in adults, often overlooked outside diabetic circles. Defined as below 70 mg/dL, it causes the body to release stress hormones like adrenaline, leading to symptoms such as shakiness, sweating, rapid heartbeat, anxiety, and hunger. Severe cases bring confusion, slurred speech, seizures, or unconsciousness, mimicking drunkenness or strokes, which can delay treatment.
In adults, it’s common in diabetics (up to 10 episodes/year for type 1), triggered by insulin overdoses, missed meals, or exercise. Non-diabetics face it from alcohol (blocking liver glucose release), certain meds (e.g., beta-blockers), or rare tumours. Older adults are vulnerable: a 2024 Age and Ageing study found 15% of elderly diabetics experience severe hypoglycemia annually, increasing fall and fracture risks by 30%.
Complications include cardiovascular strain (arrhythmias from adrenaline surges) and neurological damage if recurrent. A 2023 Diabetes Spectrum review noted that low sugar levels raise mortality risk in hospitalised adults by 2-3 times. Unlike children, where it’s often reactive and resolves quickly, adult cases can signal underlying issues like adrenal insufficiency or liver disease, requiring medical investigation.
Jessie Inchauspé’s Insights: Blood Sugar Spikes and the ‘Cooking’ Metaphor.
Jessie Inchauspé’s “Glucose Revolution” (published in 2022) revolutionises how we view blood sugar, focusing on spikes rather than calories. Drawing from her biochemistry background and personal health struggles (including depression and acne linked to sugar), she explains spikes as harmful surges that overwhelm the body.
Central to her book is the “cooking” metaphor: spikes cause glycation, where glucose molecules stick to proteins, forming AGEs. These “cook” tissues like heat browns food, stiffening arteries, wrinkling skin, and impairing organs. Inchauspé cites studies showing AGEs accelerate ageing—e.g., a 2021 Journal of Investigative Dermatology paper linking them to collagen breakdown. Spikes also damage mitochondria, reducing energy and promoting fat storage.
Her 10 x hacks, flatten curves: eat fibre first, add vinegar to meals, walk after eating. This is backed by trials (e.g., a 2020 Diabetes care study on post-meal exercise), which found they reduced spikes by 30-50%. For high sugar sufferers, this prevents organ damage; for low, stable intake avoids crashes. Inchauspé’s follow-up, “The Glucose Goddess Method” (2023), adds recipes, reinforcing practical balance.
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Managing Blood Sugar Imbalances: Practical Strategies.
Balancing blood sugar requires lifestyle tweaks. For high levels, adopt low-glycemic diets: focus on whole foods, proteins, and fats to minimise spikes. Inchauspé’s veggie-first hack works wonders. Exercise (30 minutes daily) improves insulin sensitivity, per a 2024 WHO report.
Monitor with glucometers if at risk; aim for stable levels. Supplements like berberine or chromium help, but consult doctors. For low sugar, eat regular small meals with protein; carry glucose tabs for emergencies. Diabetics should adjust meds with professionals.
Natural remedies shine: cinnamon lowers spikes (a 2023 meta-analysis showed a 10% reduction), while nuts stabilise lows. Hydration and stress management (e.g., meditation) prevent extremes. Inchauspé emphasises vinegar shots before carbs to blunt rises.
Prevention and Long-Term Management Strategies for Blood Sugar Imbalances
Preventing blood sugar imbalances, whether high spikes that lead to chronic damage or low dips that cause immediate crises, requires a proactive, multifaceted approach. By tracking your diet through user-friendly apps, prioritising quality sleep to avoid disruptions that can exacerbate spikes, scheduling regular medical check-ups, and drawing on expert advice, can significantly reduce risks. Additionally, tapping into community support, such as keto or low-carb groups, provides the motivation and accountability needed to sustain these changes over time.
Let’s explore each of these strategies in detail, backed by scientific insights and practical tips, to help you take control of your blood sugar health.
Tracking Apps.
Tracking your diet via apps is one of the most accessible ways to monitor and prevent blood sugar fluctuations. Tools like MyFitnessPal, Carb Manager, or Cronometer allow you to log meals, scan barcodes for nutritional info, and even predict how certain foods might affect your glucose levels based on glycemic index data. These apps often include features for setting reminders to eat balanced meals, which helps avoid skipped meals that could lead to low blood sugar or overeating that causes spikes.
A 2022 study published in the Journal of Medical Internet Research examined the efficacy of mobile apps for blood sugar management in type 2 diabetes patients. The randomised controlled trial involved 200 participants over six months, where one group used a diet-tracking app with personalised feedback, while the control group received standard care. Results showed a 1.2% reduction in HbA1c (a measure of average blood sugar) in the app group, alongside improved adherence to low-glycemic eating. The researchers attributed this to the app’s real-time insights, which helped users identify and avoid spike-triggering foods like refined carbs. This study highlights how consistent tracking not only prevents imbalances but also empowers users with data-driven decisions..
Sleep.
Prioritising sleep is another critical prevention strategy, as poor rest can directly spike blood sugar levels and disrupt overall metabolic health. When you don’t get enough quality sleep, aim for 7-9 hours per night, your body produces more stress hormones like cortisol, which raises glucose to provide quick energy. This can lead to insulin resistance, where cells don’t respond well to insulin, causing blood sugar to remain elevated.
A landmark 2019 study from the University of Chicago, published in Diabetes Care, investigated this in a controlled lab setting with 20 healthy adults. Participants underwent sleep restriction (4 hours/night for 4 nights) versus normal sleep (8 hours). Results showed a 40% decrease in insulin sensitivity during restricted sleep, leading to higher post-meal blood sugar spikes (up to 25% more than baseline). The study used continuous glucose monitors to track real-time changes, revealing that even short-term sleep deprivation mimics prediabetic states. For adults, chronic poor sleep compounds risks like weight gain and heart disease, while in children, it can exacerbate reactive hypoglycemia from irregular routines. To counter this, establish a wind-down routine: avoid screens an hour before bed, keep a consistent schedule, and create a cool, dark environment. Incorporating relaxation techniques like meditation can further stabilise cortisol, helping maintain steady glucose.
Maintain Steady Glucose Levels.
For the spikes’ “cooking” effect, Jessie Inchauspé advises maintaining steady glucose levels as a powerful anti-ageing strategy, drawing from her biochemistry expertise to explain how fluctuations accelerate cellular damage. In her book “Glucose Revolution,” Inchauspé describes glycation, where excess sugar binds to proteins, as a process that literally “cooks” your body from the inside, forming advanced glycation end products (AGEs) that stiffen tissues and promote inflammation. This metaphor, inspired by the Maillard reaction in cooking (think browned toast), vividly illustrates how spikes wrinkle skin, harden arteries, and impair organs like the kidneys and brain. A 2021 study in the Journal of Investigative Dermatology, which Inchauspé references, examined skin samples from 100 participants with varying glucose control. Those with frequent spikes showed 35% higher AGE accumulation in collagen, leading to reduced elasticity and premature aging. The researchers used fluorescence spectroscopy to measure AGEs, linking them to oxidative stress that damages DNA and mitochondria. Inchauspé’s solution? Simple hacks like eating greens first to slow absorption or adding vinegar to meals, which a 2020 Diabetes Care trial confirmed reduces post-meal spikes by 20-30%. By keeping glucose steady, you minimize this “cooking,” preserving youthfulness and organ function, ideal for long-term wellness without relying on medication.
These prevention tactics—tracking, sleep, checks, steady glucose, and community—form a robust defence against blood sugar woes. By implementing them, you not only avoid the dangers but also enhance overall vitality.
Blood Sugar and Weight Loss: A Natural Approach.
High sugar promotes fat storage via insulin; balancing it aids slimming. Low-carb diets like keto induce fat-burning ketosis, reducing spikes. Inchauspé’s methods complement this, flattening curves for sustained loss without crashes.
Supplements like fibre (psyllium) or omega-3s support stability. Exercise builds muscle, improving glucose uptake. Avoid processed foods—key to preventing both extremes.
Case Studies and Real-Life Impacts.
Real stories illustrate risks. Diabetics report life-altering neuropathy from highs, while hypoglycemic episodes cause accidents. Inchauspé shares her transformation: stable sugar ended her acne and fatigue, inspiring millions.
A 2025 Harvard study tracked 1,000 participants, finding balanced sugar cut disease risk by 40%. Low sugar incidents in non-diabetics often reveal thyroid issues, emphasising early detection.
Conclusion: Take Control of Your Blood Sugar Today.
Blood sugar imbalances, high or low, pose serious threats, from organ “cooking” to acute crises. Drawing from experts like Inchauspé, prioritise balance through diet, movement, and awareness. Whether avoiding spikes’ damage or low’s dangers, natural strategies empower lasting health. Monitor, adjust, and thrive; your body will thank you.
The Dangers of Blood Sugar Spikes: Questions and Answers.
1. What are the dangers of blood sugar spikes on organs?
Blood sugar spikes can ‘cook’ your organs through glycation, forming advanced glycation end products (AGEs) that stiffen tissues like arteries and skin, leading to chronic damage such as heart disease, kidney failure, and accelerated aging, as explained by biochemist Jessie Inchauspé in “Glucose Revolution.”
2. How do blood sugar spikes cause organ damage?
Spikes trigger the Maillard reaction in your body, where excess glucose binds to proteins creating AGEs that inflame and harden organs like the heart, kidneys, and brain, promoting conditions like atherosclerosis and neuropathy over time.
3. What are symptoms of high blood sugar spikes?
Common symptoms include excessive thirst, frequent urination, fatigue, blurred vision, and unexplained weight loss; if untreated, these can escalate to serious issues like diabetic ketoacidosis, signaling ongoing organ ‘cooking’ from glycation.
4. How to prevent blood sugar spikes naturally?
Prevent spikes by eating veggies first in meals, adding vinegar, walking after eating, and choosing low-glycemic foods; these hacks from Inchauspé can reduce spikes by 30-50%, helping avoid inflammation and organ damage without medications.
5. Is low blood sugar as dangerous as high blood sugar?
Yes, low blood sugar (hypoglycemia) can cause immediate dangers like shakiness, confusion, seizures, or falls, especially in adults with diabetes, while high sugar leads to chronic organ damage—both require balance to prevent health crises.
6. What does Jessie Inchauspé say about blood sugar spikes?
In “Glucose Revolution,” Inchauspé describes spikes as ‘cooking’ your organs via glycation, accelerating aging and disease; she recommends simple hacks like fiber-first eating to flatten curves and protect long-term health.
7. Can blood sugar spikes lead to cancer?
Emerging studies link chronic spikes to increased cancer risk through inflammation and AGEs, though more research is needed; reducing spikes naturally may lower this risk by minimizing oxidative stress on cells.
8. How to manage low blood sugar in adults?
Manage low blood sugar by eating regular protein-rich snacks, carrying glucose tabs, staying hydrated with electrolytes, and monitoring if diabetic; avoiding extremes prevents risks like heart strain or neurological damage.
9. What are long-term effects of blood sugar imbalances?
Long-term effects include cardiovascular disease, nerve damage, kidney failure, and dementia from high sugar, or increased mortality from recurrent lows—maintaining balance through diet and exercise is key to prevention.
10. Natural remedies for blood sugar spikes and lows?
Use cinnamon or berberine to lower spikes, add protein for stability, and incorporate Inchauspé’s vinegar or post-meal walks; these natural strategies help regulate levels without meds, supporting organ health and weight management.
