Wearable glucose monitors (CGMs) have become the latest health trend, promising to help balance energy levels, maximise training output and even aid in weight management. But do fluctuations in blood sugar matter that much? We spoke to an expert to find out.
What Causes a Spike
Within minutes of eating a high-carb, low-fibre meal—think white bread with apricot jam, vetkoek, or a plate of pap with sugar—your blood sugar spikes. Your digestive system quickly breaks down these simple carbs, releasing glucose into your bloodstream, giving you a short burst of energy and an immediate mood boost.
‘If a meal lacks protein, the simple carbohydrates are metabolised faster, leading to a quicker and higher sugar spike,’ explains Charlotte Norton, chief medical officer at doctor-led weight loss service The Slimming Clinic.
Then Comes the Crash
That sugar high doesn’t last. Within 90 minutes to two hours, your body releases a surge of insulin to clear the excess glucose, storing it in your liver and muscles. The result? A crash in blood sugar levels that can leave you feeling lethargic and craving more sugary foods.
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‘Frequent blood sugar spikes followed by crashes can affect mood, energy levels, and brain function, leading to irritability and fatigue,’ explains Dr Norton.
The Long-Term Impact
Occasional spikes aren’t harmful, but making it a habit could contribute to serious health issues. Repeated fluctuations in blood sugar may lead to insulin resistance, where cells stop responding to insulin effectively. This can increase your risk of developing type-2 diabetes, a growing health concern in South Africa.
According to the International Diabetes Federation, over 4.2 million South Africans have diabetes, and many more are undiagnosed. Poor dietary choices, a lack of exercise, and genetic factors all play a role in rising cases.
Finding a Good Balance
If you’re generally healthy, there’s no need to stress over an occasional koeksister or Sunday morning fat cakes. However, consistently eating high-GI foods without enough protein and fibre can lead to weight gain and long-term metabolic issues.
‘Ideally, no more than 50% of your daily calories should come from carbohydrates,’ suggests Dr Norton. Including high-fibre foods like beans, lentils, vegetables and whole grains can help stabilise blood sugar levels. Exercise is also key, as muscle cells absorb and store excess sugar.’
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For those looking to further manage their blood sugar, Dr Norton also recommends incorporating chromium-rich foods, such as nuts, whole grains and eggs, which support insulin function.
The Takeaway
If you’re otherwise healthy, it’s not worth stressing over your Sunday morning cinnamon roll. There are no fixed rules, but ‘if poor eating habits become a daily occurrence over several months and result in weight gain’, then health problems are more likely, says Norton, who also suggests getting no more than 50% of your calories from carb-based foods. ‘Regular exercise can also help to control blood sugar, as muscle cells absorb and store excess sugar.’ Hitting your 30g of fibre a day will benefit you too, she says, as could a chromium supplement, which supports the action of insulin.
This article originally appeared on menshealth.com/uk
