Tracking Blood Sugar: A Potential Wellness Tool for Healthy People
Experts Suggest Monitoring Blood Sugar Fluctuations Could Offer Heart Health Benefits, Even for Those Without Diabetes
Tracking blood sugar levels, once a practice reserved for those with diabetes, is gaining popularity among healthy individuals. With new advancements in technology, such as continuous glucose monitors (CGMs), wellness experts are increasingly advocating for the benefits of monitoring blood sugar fluctuations, even for people without diabetes.
CGMs, small devices that measure blood sugar levels in real time, have traditionally been used by diabetes patients to track their glucose levels. These monitors, which attach to the skin and sync with smartphones, offer users continuous feedback on how food, sleep, stress, and exercise impact their blood sugar throughout the day. While the Food and Drug Administration (FDA) initially approved CGMs in 1999 for medical use, recent approvals have made these devices available over-the-counter, allowing non-diabetic consumers to take advantage of their benefits.
Shannon Sackley, a 30-year-old realtor from Los Angeles, is one such user. Though she doesn't have diabetes, she has been using a CGM for a couple of months after seeing a friend with diabetes track their glucose levels. “I think it’s exciting that you can see how food affects your body,” she said. “It’s really valuable to have.”
Before the introduction of CGMs, people with diabetes had to monitor their blood sugar through finger pricks, a process that only offered a snapshot of their levels at one moment in time. According to Dr. Michael Natter, an endocrinologist at NYU Langone Health, this method was akin to "flying an airplane with a blindfold on." Continuous glucose monitoring, on the other hand, provides real-time data, offering a clearer picture of how blood sugar fluctuates throughout the day.
What is a Normal Blood Sugar Level?
Blood sugar levels naturally vary throughout the day. When fasting, a typical blood sugar level is between 70 and 100 milligrams per deciliter (mg/dL). After eating, blood sugar levels rise as the body breaks down food into glucose, particularly carbohydrates. While this increase is normal, it can be problematic if blood sugar rises too high.
For non-diabetic individuals, blood sugar levels below 140 mg/dL are considered acceptable after meals. For those with diabetes, the ideal level should remain below 180 mg/dL. However, it's not just food that affects blood sugar. Stress and sleep are also significant factors. A lack of sleep, for example, has been linked to elevated blood sugar levels, as it increases stress hormones like cortisol, which can trigger glucose spikes.
Should Healthy People Worry About Blood Sugar Spikes?
Despite the growing popularity of CGMs among healthy individuals, experts caution that there is limited research on the benefits of tracking blood sugar spikes for non-diabetics. Dr. Natter notes that the devices were not originally designed for this population, and it's unclear what an ideal blood sugar level should be for a healthy person.
While it’s common for blood sugar levels to fluctuate throughout the day, tracking every spike could potentially cause unnecessary anxiety, says Natter. “Blood sugar is a dynamic value,” he explains. “It’s not supposed to be 100 all day.”
In a recent study from Boston University, researchers found that even healthy individuals experienced blood sugar spikes. Participants spent, on average, three hours a day with blood sugar levels higher than 140 mg/dL, and for 15 minutes a day, levels exceeded 180 mg/dL. The study highlights that even healthy people can experience fluctuations, but it's still uncertain whether these spikes pose long-term health risks.
Potential Health Benefits of Blood Sugar Monitoring
Despite the lack of conclusive evidence on the value of tracking blood sugar for healthy individuals, experts agree that CGMs can be particularly beneficial for those at risk of diabetes. By monitoring their glucose levels, individuals with pre-diabetes or family histories of the condition may be able to identify triggers for high blood sugar and take preventive action.
Dr. Vijaya Surampudi, an endocrinologist at UCLA Health, believes that CGMs could be a useful tool for those trying to prevent the onset of diabetes, noting that many cases of diabetes go undiagnosed for years. In the U.S., it’s estimated that 9 million people have undiagnosed diabetes. Early detection and lifestyle adjustments, such as altering diet or exercise routines, can help manage or prevent the disease.
CGMs may also help individuals with conditions like polycystic ovary syndrome (PCOS), which is linked to insulin resistance. By tracking blood sugar levels, women with PCOS can identify which foods are causing glucose spikes and make healthier choices.
For Shannon Sackley, using a CGM has led to healthier habits. She eliminated certain high-sugar foods, such as dates and protein bars, after noticing they caused sharp glucose spikes. She also adjusted her meal patterns, eating vegetables and protein before carbohydrates to prevent sugar spikes.
"Monitoring my glucose has improved my sleep and energy levels," Sackley said, noting that avoiding late-night sugar spikes has helped her rest better and feel more energized the following day.
Looking Ahead: Is Blood Sugar Monitoring the Future of Wellness?
As continuous glucose monitors become more accessible to the general public, the potential for these devices to improve health outcomes is significant. While the full impact on healthy individuals is still unclear, CGMs offer a new way to understand the body's response to food, sleep, and stress—giving people the tools to make more informed choices about their health.
As more research is conducted, it's possible that tracking blood sugar will become a staple in wellness routines, helping people not only manage their weight and exercise but also potentially stave off future health issues.