Blood sugar: the number one food to eat before meals to avoid blood sugar spikes

What if one food could help you avoid sugar spikes after meals? The French biochemist Jessie Inchauspé recommends a disarmingly simple reflex: eating pickles before you sit down to eat. This habit, both accessible and effective, rests on well-established mechanisms that explain its impact on blood sugar.

Blood sugar spikes occur when your blood sugar climbs quickly after eating carbohydrates (like white bread or pasta). They drive cravings, fatigue, fat storage, and faster cellular aging, while raising the risk of diabetes and cardiovascular disease. In response, the body releases insulin, which can trigger later energy dips. Reordering the foods on your plate already helps smooth out these swings.

Jessie Inchauspé popularized the effect of eating pickles before a carb-heavy meal. The main driver is the vinegar in their brine: acetic acid slows gastric emptying and the digestion of carbs, leading to a more gradual release of glucose into the bloodstream. Vegetables as a starter also provide a bit of fiber, which slows sugar absorption. The result: a steadier glucose curve and more even energy throughout the day.

Eating a few pickles before a meal is quick and easy. If the taste doesn’t appeal, other options offer a similar effect thanks to acidity or fiber. A few practical ideas:

• Nibble on brined vegetables (olives, pickled onions, sauerkraut)
• Add a splash of apple cider vinegar to a salad served as a starter
• Stir a spoonful of vinegar into a glass of water right before you eat
• Start with a soup or a fiber-rich salad before the starches

The goal is to moderate the rise in glucose without resorting to drastic restrictions.

Rather than cutting foods, the approach advocated by Jessie Inchauspé plays with meal order: a tangy and/or fiber-rich starter helps the body manage carbs better. This strategy curbs energy crashes and supports better hormonal regulation, offering a gentle, effective way to smooth the blood-sugar roller coaster.