Why care about my blood glucose levels if I don’t have diabetes?

Knowing how your body responds to food, physical activity, and lifestyle factors such as sleep and stress can help you flatten your blood glucose curve. This, in turn, may reduce oxidative stress and inflammation, which may reduce your risk of developing cardiovascular diseases, cancer or insulin resistance whether you have diabetes or not.

The normal blood sugar level range for those without diabetes is between 70 to 99 mg/dL after fasting and less than 140 mg/dL after eating. 

Even if you don’t have diabetes and think you are relatively healthy, you could still have swings in your blood glucose levels. 

The variability caused by glucose spikes is a problem because it increases oxidative stress and inflammation. This can contribute to cardiovascular disease risk and the development of insulin resistance. 

Diseases associated with chronic inflammation are considered one of the greatest threats to human health by The World Health Organization (WHO). 

Three out of five people die worldwide due to chronic inflammation-based diseases like: 

• Stroke 

• Chronic respiratory diseases

• Heart disorders

• Cancer

• Obesity

• Diabetes

Chronic inflammation is also associated with conditions like: 

• Alzheimer’s disease

• Asthma

• Rheumatoid arthritis 

• Allergies 

A CGM uses a sensor inserted under the skin to continuously monitor your blood sugar levels so you can see the effects of food and exercise on your blood glucose levels in real-time. 

Let’s say you’re looking to improve your overall health. In that case, you might already regularly monitor your weight and heart rate or use a wearable fitness tracker to monitor your sleep, activity levels, and steps per day. 

A CGM can provide you with additional data that puts you more in control of your health. 

For instance, you might change what you eat to keep your levels in a normal range. 

Optimising your blood glucose levels may also help your physical performance. 

Athletes without diabetes are starting to use CGM technology to better understand the impacts of what they eat and drink in real-time. This data helps them know what to consume and when for optimal muscle recovery and performance. 

Signs you've experienced blood glucose spikes and dips?

Rapid blood glucose spikes and dips can leave people feeling sluggish and tired or impact their ability to concentrate. 

Meals high in simple carbohydrates that quickly release sugar into the bloodstream can give you a short energy spike. Your body will then release insulin to process the blood sugar and often drive it too low, sending your blood glucose levels on a rollercoaster ride. 

When blood glucose spikes, you may notice that you can’t think as fast, as usual, make more mistakes, and have less energy.  You might recognise this as a food coma or an afternoon slump. 

When blood glucose dips, you may notice that you are jittery or irritable. You might recognise this as being hangry. 

Benefits of flattening your blood glucose levels

Flattening your blood glucose levels may reduce oxidative stress and inflammation, which is a great way to improve your overall health. 

Additional benefits of flattening your blood glucose levels include: 

• Fewer cravings

• Better energy and sleep 

• Better immune system 

• Slower ageing and fewer wrinkles

• Improved fertility and sex hormones

• Clearer skin 

• Healthier heart

• Better brain function 

• Fewer menopause symptoms 

• Less type 2 diabetes risk 

• Less cancer risk 

Tips on flattening blood glucose levels

What you eat has a significant impact on your blood glucose levels. Other common factors that contribute to changes in glucose levels include exercise, stress, and medications.

Eat complex carbs 

The types of carbohydrates you eat and when you eat them matter. 

Choosing healthy complex carbs can prevent your glucose levels from spiking because they contain fibre and are broken down slower by the digestive system. 

Choose more: 

• Whole grains

• Beans and lentils

• Starchy vegetables

Eat carbs last

Eating protein, healthy fats, and vegetables before consuming carbohydrates can help lower glucose spikes and keep you feeling full for longer. 

Choose lean protein like: 

• Poultry 

• Beans

• Tofu 

Choose healthy fats like: 

• Salmon

• Tuna

• Avocado 

Get regular physical activity 

Regular physical activity can help control blood sugar levels. WHO recommends adults do at least 150-300 minutes of moderate-intensity physical activity every week.

Alternatively, do at least 75-150 minutes of vigorous-intensity aerobic exercise or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.  

Limit the amount of time you spend being sedentary. 

Add resistance training 

WHO also suggests adding resistance training at least twice per week that targets all major muscle groups.