Judy Freeman, a 76-year-old potter from Alpine, Texas, seems to be in excellent shape. She has no diabetes or heart disease, maintains a healthy weight, and keeps herself active by working about 20 hours a week in her studio and walking several times a week.
Yet, recently, Freeman has experienced some unusual fatigue and difficulty losing a bit of weight. “I try and I can’t lose it,” she admits, expressing her frustration.
In search of answers, she decided to try a continuous glucose monitor for a few weeks, intrigued by how it could shed light on her health. The device, which is a small patch that inserts a needle under the skin, tracks blood sugar levels every few minutes and sends the data to her phone. This way, she could see how different foods affected her glucose levels.
Freeman thought the extra data might help explain why she wasn’t feeling quite herself.
On her first day with the monitor, something stood out: about two hours after lunch, her blood sugar dropped significantly. This aligns with findings that continuous glucose monitors are beneficial for diabetes management—so much so that recently the FDA approved their use for individuals without diabetes. Now, companies like Dexcom and Abbott make these monitors available to anyone interested in tracking their blood sugar, typically costing around $50 for a couple of weeks of use.
However, scientists are still investigating whether these monitors can help non-diabetics in any meaningful way—like motivating healthier eating habits by showing how food impacts their body.
One prominent figure in this research is Sarah Berry, a nutritionist at King’s College London. One of her studies involved thousands of participants without diabetes who wore glucose monitors while consuming numerous meals.
After analyzing the data, Berry noted a significant number of people, referred to as “dippers,” experience sharp increases in blood sugar followed by significant drops a few hours later. “It’s not universal,” she explains, “but a notable portion of people do exhibit this pattern.” These dips, she says, may lead to overeating, which can complicate weight loss efforts.
Interestingly, the study showed that during these dips, individuals often felt more fatigued and less alert. This echoes past research on diabetics who also report lethargy and thirst when experiencing high blood sugar levels or shakes and intense hunger when their levels drop too low.
For instance, Freeman experienced this first-hand. After a regular lunch, she felt an overwhelming sense of anxiety and fatigue about two hours later. “It felt like if I don’t get up, I’m just going to stop breathing and die. It was so overpowering,” she recalls.
When checking her monitor, she was shocked to see her blood sugar spiking and then crashing low. While she had felt that way before, she had never connected it to what she consumed.
If someone is worried their blood sugar fluctuates excessively, there are a few actionable suggestions:
1. Pair Carbs with Other Nutrients
Avoid meals high solely in carbohydrates, as this can lead to rapid spikes and drops. Instead, Jennings suggests complementing carbs with proteins and healthy fats, like including eggs at breakfast or adding fish to lunch.
2. Spread Carbs Throughout the Day
To minimize dips, aim for a steady intake of carbohydrates rather than consuming them all in one sitting, which can overwhelm the system.
3. Be Mindful of Eating Order
Prioritize proteins, fibers, and fats before indulging in carbohydrates during meals. This approach can lead to more stable blood sugar levels, which keeps mood swings and hunger in check.
As Berry mentions, you don’t even need a glucose monitor. Simply notice how you feel a couple of hours after eating. If you experience mood swings or extreme hunger, you might be dipping.
