When you think of blood sugar monitoring, diabetes management probably comes to mind. But here’s a twist — even if you don’t have diabetes, keeping an eye on your glucose levels might improve your overall health.
Curious? You’re not alone. Personal health tracking, including blood sugar monitoring, has become a hot topic in fitness and health communities.
This article explores why monitoring blood sugar is valuable for non-diabetics, why it’s not, how to do it effectively, and the lifestyle tweaks that can keep glucose levels healthy.
Whether you’re a fitness enthusiast, a health-conscious individual, or simply curious about improving your wellness, this is your complete guide to mastering non-diabetic blood sugar management.
A Note on Blood Sugar Monitoring in Non-Diabetics
It’s my belief as a nutritionist living with Type 1 Diabetes for almost a decade, that glucose monitoring for non-diabetics is overkill, and unnecessary. For those without existing symptoms, or a risk for high blood sugar levels, an $80+ device isn’t going to tell you much that you don’t already know.
You may learn that stress and sleep have a larger impact on your health than you might have realized, or that aerobic exercise can make your blood sugars spike before they lower, or maybe that when you’re sick, you don’t have as much energy as normal. Again, these are all things you don’t really need devices for.
Additionally, there’s not enough evidence that wearing a continuous glucose monitor is actually beneficial in non-diabetics. It may be something you want to do, but it’s not something you need to do.
Companies that sell these devices over the counter will tell you there’s benefit, mostly because they have a financial stake in that benefit.
Continuous Glucose Monitoring can have implications that cause you to overanalyze your health and obsess over numbers that are generally normal, healthy and acceptable, which can lead to health anxiety, disordered eating, and other unhealthy habits.
While there are some benefits, and you are entitled to do everything you’d like for your health, CGMs just aren’t necessary for people without diabetes. But they are available as a tool, so it’s important to know the basics.
Understanding Blood Sugar Levels
What Are Blood Sugar Levels?
Blood sugar, or glucose, is the primary energy source for our bodies. When we eat, particularly carbohydrates, our digestive system breaks the food down into glucose, sending it into our bloodstream. From there, insulin — a hormone produced by the pancreas — helps glucose enter our cells to be used as energy or the excess is stored for later.
But here’s the kicker! While glucose levels are essential for survival, maintaining stable blood sugar is just as important for feeling good and staying healthy.
Fluctuating levels can affect your energy, mood, and overall wellness, even if you’re not diabetic.
Normal Ranges for Blood Sugar Levels
For most non-diabetic individuals, blood sugar fluctuates within these ranges:
- Fasting blood sugar (before meals): 70-99 mg/dL
- Post-meal (1-2 hours after eating): Less than 140 mg/dL
Consistently staying within these ranges helps regulate energy levels, supports brain function, and reduces risks of chronic diseases long term.
Why Non-Diabetics Should Monitor Blood Sugar
Still wondering, “Why should I track my blood sugar if I don’t have diabetes?” There are some potential benefits if you find yourself at a high risk for diabetes, metabolic disease, autoimmune conditions, or insulin resistance.
1. Preventive Health Measures
Blood sugar fluctuations can be early warning signs for potential health issues down the line, such as prediabetes or insulin resistance. Catching these signs early gives you a chance to make lifestyle adjustments before they escalate into chronic conditions.
2. Understanding Your Body Better
Ever felt sluggish in the afternoon or had a mysterious energy crash after lunch? Monitoring your blood sugar can provide clarity. It helps identify how different foods, stress, or even sleep affect your glucose levels and energy throughout the day.
3. Optimizing Fitness Performance
Fitness enthusiasts, this one’s for you! Stable glucose levels fuel your workouts efficiently. Monitoring glucose during exercise, for example, can reveal whether your pre-workout snack is energizing or hindering your performance.
4. Highlighting Hidden Carb Sensitivities
Some foods may cause sharp and sustained blood sugar spikes without you realizing it. Understanding your personal glucose response enables you to make informed choices about diet and portion sizes.
Methods of Monitoring Blood Sugar for Non-Diabetics
Gone are the days of pricking your finger multiple times a day (thank goodness). Technology has revolutionized how non-diabetics can track their glucose levels.
Continuous Glucose Monitors (CGMs)
A CGM is a small wearable device that provides real-time glucose readings throughout the day and night. Many of these devices sync with smartphone apps, making it easy to identify patterns (e.g., Do you crash after your morning coffee? Are late-night snacks spiking your levels?).
Popular brands like FreeStyle Libre and Dexcom are making CGMs more accessible, even for non-diabetics.
Over-the-Counter Glucose Monitors: Dexcom Stelo, Freestyle Libre, and More
Over the counter glucose monitors, such as Dexcom Stelo and Freestyle Lingo, have truly transformed the way individuals without diabetes can track their glucose levels. These devices offer a convenient and non-invasive method to obtain real-time glucose readings, providing valuable insights into how our bodies respond to various foods and daily activities.
The Dexcom Stelo CGM offers continuous glucose monitoring with its slim and discreet design. With its easy-to-use touchscreen interface and reliable accuracy, it empowers users to stay on top of their glucose levels effortlessly. Similarly, the Freestyle Lingo system, known for its user-friendly features, provides a continuous glucose monitoring experience through a small sensor worn on the back of the upper arm. Both of these CGMs sync seamlessly with smartphone apps, allowing users to conveniently access their glucose data, identify patterns, and make informed decisions about their dietary choices and lifestyle habits.
With over the counter glucose monitors becoming more prevalent, it has become easier for non-diabetics to gain a deeper understanding of their glucose levels and take proactive steps towards maintaining optimal health.
Interpreting Blood Sugar Readings
Monitoring is valuable, but only if you know what your readings mean. Here’s a quick cheat sheet:
- High Readings (above 140 mg/dL after a meal): These spikes may indicate you’re consuming too many carbs too quickly. Balancing meals with protein, fiber, and healthy fats can help moderate these spikes.
- Low Readings (below 70 mg/dL): Consistently low glucose might mean you need to snack more frequently or avoid prolonged fasting. Pay attention to symptoms like shakiness, irritability, or fatigue.
The goal is to identify trends and see how different lifestyle factors impact your numbers.
When and Why Glucose Spikes and Blood Sugar Lows Are Dangerous
It’s important to be aware of when glucose spikes and blood sugar lows can become risky situations for your health. While occasional spikes or lows are common and may not cause immediate harm, consistently high or low blood sugar levels can have serious consequences. Here’s why you should pay attention to these fluctuations:
- Glucose Spikes: When your blood sugar spikes after a meal, particularly if it consistently exceeds 140 mg/dL, it could indicate that you’re consuming too many carbohydrates too quickly. These frequent and sharp spikes can strain your body’s ability to regulate blood sugar, leading to long-term complications such as insulin resistance, weight gain, and an increased risk of developing type 2 diabetes. Moderating these spikes by balancing your meals with protein, fiber, and healthy fats can help keep your blood sugar levels in a healthier range.
- Blood Sugar Lows: Consistently low blood sugar levels, typically below 70 mg/dL, can be equally concerning. Prolonged and frequent lows may be a sign that you need to snack more frequently or avoid extended periods of fasting. Ignoring low blood sugar can lead to symptoms like shakiness, irritability, fatigue, confusion, and, in severe cases, loss of consciousness or seizures. It’s crucial to address these lows promptly by consuming a source of fast-acting carbohydrates, such as fruit juice or glucose tablets, to bring your blood sugar levels back to a safe range.
Remember, monitoring and managing your blood sugar levels is essential for your overall well-being and long-term health. Regularly checking your levels, understanding the impact of different lifestyle factors, and working closely with your healthcare team can help you navigate these fluctuations and maintain optimal blood sugar control.
How Lifestyle Changes Impact Blood Sugar Levels
The good news? You don’t need to overhaul your life completely to improve blood sugar management. Small, sustainable tweaks can make a huge difference. In the Glucose Guide Community, we always talk about how small steps make such a big difference!
1. Make Dietary Adjustments
- Go for Low-Glycemic Foods: Foods like whole grains, leafy greens, legumes, and nuts release glucose slowly, avoiding sharp spikes.
- Balance Your Meals: Pair carbs with protein and fats to steady blood sugar (e.g., add avocado to your toast or some nuts to your smoothie).
- Watch Portion Sizes: Even healthy carbs can cause a spike if eaten in excess. Moderation is key.
2. Stay Active
Exercise isn’t just for heart health or weight loss — it’s amazing for blood sugar regulation too. Physical activity helps your cells use glucose more effectively. Even a brisk 15-20 minute walk after meals can lower post-meal glucose levels.
3. Manage Stress and Sleep
Chronic stress and poor sleep are notorious for causing blood sugar fluctuations. Engage in mindfulness practices, reduce nightly screen time, and aim for 7-8 hours of quality sleep per night.
4. Hydrate
It sounds simple, but staying hydrated can help your kidneys flush out excess glucose, especially during a spike.
The Future of Blood Sugar Monitoring
What’s next in the world of blood sugar management? Technology keeps advancing at lightning speed. Wearables like smartwatches (think Apple Watch glucose tracking) are set to provide even more seamless monitoring. Combined with AI-powered insights, the future of personal health tracking looks incredibly promising.
There’s also a growing focus on personalized nutrition, with apps using glucose data to recommend meals tailored to your metabolism.
What does all this mean? From fitness to long-term health, the tools to understand your body better are more accessible than ever. But, the tools are expensive, limited without FDA oversight, and generally, what you learn might not be that surprising.
Diabetes Coaching is here for you
Ready to feel empowered and in control of your diabetes? Join the Glucose Guide App Community to connect with others who truly understand what you’re going through, and gain access to tools, tips, and support that will make managing your blood sugar easier—and even rewarding!
For a personalized approach, apply for 1:1 Diabetes Coaching with me. Together, we’ll create a plan that fits your lifestyle, helps you hit your health goals, and makes diabetes feel less overwhelming.
👉 Click here to apply for coaching now
👉 Join the Glucose Guide App Community today!
Let’s take on this journey together—you’ve got this! 💪
