Glucose Goddess or Glucose Gimmick?
Why You DON’T Need the Glucose Goddess’s Anti-Spike Supplement
Supplement Set-Up
At the end of January 2024, social media influencer Glucose Goddess unveiled her Anti-Spike Formula. Her real name is Jessie Inchauspé, and she is a biochemist with a large social media following. This pill claims to “Reduce your meal’s glucose spike by up to 40%” and reduce your fasting glucose by 8mg/dL. For $65 a bottle with 30 days worth of caps, this supplement promises a lot. But what are you really getting for over $2 a day?
What’s in the The Anti-Spike Formula?
The Anti-Spike Formula contains four 100% natural ingredients.
1. White mulberry leaf. White mulberry is native to China and is used in traditional Chinese medicine. There have been several studies on the potential health benefits of the extract, specifically for diabetes management. However, most of these studies have been preliminary (NCCIH, 2023).While early research on white mulberry leaf shows promise for blood sugar management, the leading studies were limited to small groups of 30–38 participants (Mohamed, et al., 2023; Thondre, et al., 2021).
2. Lemon extract. Flavonoids are the main component in citrus fruits and have many benefits-- including antidiabetic effects. They can help slow the progression of complications from diabetes and prevent high glucose-induced cell overgrowth (Gandhi, et al., 2020).
3. Antioxidants. The pill contains “Glucose Goddess Antioxidants,” which are a blend of select vegetables. These in-house antioxidants have no studies, no evidence, and no trials to show their effectiveness specific to lowering blood sugar (Suleta, 2024).
4. Cinnamon extract. The study cited for cinnamon's impact on lowering glucose levels was published in 2003, which is ancient by medical research standards. Studies from 2019 and 2020 showed that cinnamon supplementation helps reduce blood glucose in people with type 2 diabetes. However, the studies differed in dosage amounts, length of treatment, and health profiles of participants (NCCIH, 2023). More research is needed on the safety of herbal supplementation, including cinnamon.
Do I Need It?
The short answer is no, you don’t need this supplement.
Let’s talk cost: to get the Anti-Spike Formula pill, you’re required to subscribe for at least two months; meaning the minimum you’ll spend is $117. The pill is “discounted” when you subscribe from $65 to $58.50. Unless you want to support Glucose Goddess, you don’t need to buy this to help control your blood sugar. There are also other supplements with more compelling research that are less expensive.
Blood sugar provides fuel for our cells and energy for our survival. Blood sugar levels naturally rise and fall throughout the day based on what we are eating, doing, and experiencing. It rises after we eat and then should fall back into a healthy baseline. When we have very high or low spikes, that’s when we may experience uncomfortable symptoms that can lead to bigger issues.
Ideally, we want fasting blood sugar to be between 70-100 mg/dl, and optimally between 70-85 mg/dl. A rise of 30 mg/dl or less and returning to baseline daytime blood sugar within two hours signals proper blood sugar regulation.
If your blood sugar falls outside of these ranges, there are better studied nutrition interventions and supplements with more research that are available to help you.
Balancing Blood Sugar
The good news is you have other options to keep blood sugar spikes in check—that don’t cost $117.
Eat protein first. Pairing carbohydrates with fat, fiber, and protein can slow down the absorption of carbohydrates and prevent extreme blood sugar spikes. Eat your protein and vegetables first, then follow it up with a high fiber carbohydrate (give examples).
Go for a short walk after you eat a meal. Walking for 5 to 10 minutes after a meal has been shown to help lower blood sugar. Physical activity helps your body use glucose (carbohydrates) more effectively. The chart below compares blood sugar levels after sitting down to watch TV after dinner (left) versus taking a walk after dinner (right).
Alternative Supplements
If you are interested in trying a supplement to help control your blood sugar, there are other options with strong evidence to support their efficacy.
Many studies have shown strong evidence for using berberine supplements to help manage diabetes. In 2021, researchers reviewed forty-six randomized controlled trials from eight reputable sources to evaluate berberine’s effectiveness in managing diabetes. The review found that berberine applied alone or with standard diabetic therapies revealed significant reductions in A1C, improved insulin resistance, and improved inflammation factors. Berberine has proven to be a clinically safe and effective method for treating diabetes, especially as complementary therapy (Guo, et al., 2021).
Another supplement that has been shown to have health benefits is apple cider vinegar. Apple cider vinegar supplementation can help lower insulin resistance, reduce fasting glucose levels, and support weight loss. In most cases, no serious side effects were observed in those taking 15-30 ml (about 1-2 tablespoons) per day, but potential risks include upset stomach and tooth enamel erosion. (Kadłubek, et al., 2024).
To safely and effectively add apple cider vinegar to your diet, here are a few tips (Benisek, 2017; Thomme, 2024):
Use apple cider vinegar in salad dressings, sauces, and marinades.
Take a quick shot or spoonful of it to avoid enamel erosion. Don’t sip!
If you choose to dilute it in water, drink it using a straw.
Take 0-10 minutes before eating a meal.
Use real apple cider vinegar, not a pill of gummy.
Stop taking if you experience burning in your stomach or esophagus.
Curious about CGMs and whether blood sugar supplements are worth it?
The truth is, real progress comes from understanding your body—not just following trends.
With 1:1 Nutrition Coaching, we help you make sense of your blood sugar data (with or without a CGM) and create a personalized plan that supports stable energy, fewer cravings, and better long-term health. No gimmicks—just science-backed strategies that work.
References:
Benisek, A. (2017, January 24). Apple cider vinegar and your health. WebMD; WebMD. https://www.webmd.com/diet/apple-cider-vinegar-and-your-health
NCCIH. Diabetes and dietary supplements. (2023, November). NCCIH. https://www.nccih.nih.gov/health/diabetes-and-dietary-supplements-what-you-need-to-know
Gandhi, G. R., Vasconcelos, A. B. S., Wu, D. T., Li, H. B., Antony, P. J., Li, H., Geng, F., Gurgel, R. Q., Narain, N., & Gan, R. Y. (2020). Citrus Flavonoids as Promising Phytochemicals Targeting Diabetes and Related Complications: A Systematic Review of In Vitro and In Vivo Studies. Nutrients, 12(10), 2907. https://doi.org/10.3390/nu12102907
Guo, J., Chen, H., Zhang, X., Lou, W., Zhang, P., Qiu, Y., Zhang, C., Wang, Y., & Liu, W. J. (2021). The Effect of Berberine on Metabolic Profiles in Type 2 Diabetic Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Oxidative Medicine and Cellular Longevity, 2021, 2074610. https://doi.org/10.1155/2021/2074610
Kadłubek, S., Mąka, M., Kalinowski, S., Woźniak, J., Kapturska, N., Cymerys, K., Kardaszewski, P., Kamiński, J., Sikora, D., & Zielnik, M. (2024). Impact of Apple Cider Vinegar on Insulin Resistance and Related Conditions: Benefits, Mechanisms, and Potential Risks - Literature Review. Journal of Education, Health & Sport, 76, 1–19. https://doi.org/10.12775/JEHS.2024.76.56408
Khan, A., Safdar, M., Ali Khan, M. M., Khattak, K. N., & Anderson, R. A. (2003). Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes care, 26(12), 3215–3218. https://doi.org/10.2337/diacare.26.12.3215
Mohamed, M., Zagury, R. L., Bhaskaran, K., Neutel, J., Mohd Yusof, B. N., Mooney, L., Yeo, L., Kirwan, B. A., Aprikian, O., von Eynatten, M., & Johansen, O. E. (2023). A Randomized, Placebo-Controlled Crossover Study to Evaluate Postprandial Glucometabolic Effects of Mulberry Leaf Extract, Vitamin D, Chromium, and Fiber in People with Type 2 Diabetes. Diabetes therapy : research, treatment and education of diabetes and related disorders, 14(4), 749–766. https://doi.org/10.1007/s13300-023-01379-4
NCCIH. (2023). White Mulberry Leaf. NCCIH. https://www.nccih.nih.gov/health/white-mulberry-leaf
Suleta, K. (2024). The Glucose Goddess jumps into the supplement industry. American Council on Science and Health. https://www.acsh.org/news/2024/02/07/glucose-goddess-jumps-supplement-industry-17626
Taghizadeh, M., Mohammad zadeh, A., Asemi, Z., Farrokhnezhad, A. H., Memarzadeh, M. R., Banikazemi, Z., Shariat, M., & Shafabakhsh, R. (2022). Morus Alba leaf extract affects metabolic profiles, biomarkers inflammation and oxidative stress in patients with type 2 diabetes mellitus: A double-blind clinical trial. Clinical Nutrition ESPEN, 49(68-73). https://doi.org/10.1016/j.clnesp.2022.03.027
Thomme, G. V. (2024, April 15). What are the health benefits of apple cider vinegar? MD Anderson Cancer Center. https://www.mdanderson.org/cancerwise/what-are-the-health-benefits-of-apple-cider-vinegar.h00-159696756.html
Thondre, P. S., Lightowler, H., Ahlstrom, L., & Gallagher, A. (2021). Mulberry leaf extract improves glycaemic response and insulaemic response to sucrose in healthy subjects: results of a randomized, double blind, placebo-controlled study. Nutrition & metabolism, 18(1), 41. https://doi.org/10.1186/s12986-021-00571-2
Utami, A. R., Maksum, I. P., & Deawati, Y. (2023). Berberine and Its Study as an Antidiabetic Compound. Biology, 12(7), 973. https://doi.org/10.3390/biology12070973