Glucose conversion: how to keep your blood sugar in balance

Health-conscious influencers now proudly display a glucose meter on their arm. What is that good for? And does everyone need to use a blood sugar meter? “It can be an eye-opener,” says dietitian Hella Van Laer.

In the world of diabetes they are absolutely vital and in the world of sports they are rampant. Cyclist Wout Van Aert doesn’t even train without it. Continuous blood glucose meters (CGM) are devices that are attached to the skin of the upper arm or abdomen with a needle and transmit blood sugar values ​​in real time to an app on your smartphone.

It might be interesting for athletes to know when they should eat carbohydrates to continue to provide the body with enough energy. But non-high-level athletes and non-diabetics today are also diligently recording their glucose levels. What’s going on?

The glucose goddess who put blood sugar on the map

Some things have to be done Glucose revolutionthe best selling book that Jessie Inhauspé published two years ago. Here, the French biochemist explains how she discovered her health problems when she had to test a glucose meter for the data company she worked for. It was life-changing: her depression and anxiety turned into an imbalance in her sugar levels that showed rapid spikes and deep crashes as a result of the food she ate. she ate

Inhauspé, who transformed himself into a famous influencer of blood sugar’Wisdom‘, he studied science and found all kinds of things nutrition hacks to keep your blood sugar in balance. The great thing is that this is possible without throwing foods full of carbohydrates like bread and pasta on the table. Today she shares her advice with her 4.6 million followers on Instagram.

“The information that Inhauspé provides is based on evidence and is presented clearly and visually on his social media,” says the dietician Hella Van Laer. “It is sad that now she also ‘ making a commercial profit by marketing nutritional supplements that you can take before meals. You don’t need supplements to balance your blood sugar. Her advice is to be drinking a glass of water with vinegar before every meal is also controversial. We don’t know what that will do in the long run and it’s bad for the teeth.’

Can our blood sugar still peak?

For the record: the body needs glucose. It is a source of energy for muscles, tissues and organs. Without blood sugar you will die. So the intention is not to remove glucose from the body.

Van Laer: ‘It is quite normal for your blood sugar to rise in response to eating foods and liquids full of carbohydrates. The blood sugar can show some waves. That’s just what happens in our Western culture, where we always reach for sugary snacks, too often and with too high a peak.’

Complaints that may be associated with skyrocketing blood sugar peaks are fatigue, cravings, feeling hungry again quickly after a meal, energy decline, acne, poor sleep, brain fog, and concentration problems. In the long term, it can lead to type 2 diabetes, depression, worsening menopausal symptoms and chronic diseases.

“You definitely won’t get diabetes if you eat a plate of pasta once a week,” says Van Laer. “But the problem is that today far too often we put too many starchy products on the menu that do not contain much fiber, such as white bread, white rice or white pasta. And it doesn’t end there. We also eat throughout the day, which means that blood sugar is still elevated.’

“If these snacks include a hard-boiled egg, some nuts or celery starch, that can’t hurt,” Van Laer continues, “but in practice we know that it’s better we reach for sugary coffee, a cookie or a treat from a colleague. Because of these constant sugar peaks and valleys, your body has to make insulin constantly. This can at some point lead to insulin resistance and possibly diabetes. In addition, many people sit on a chair all day, so not too many sugars are eaten and stored as fat, which in turn promotes obesity.’

Does everyone need to use a glucose meter?

Less feeding and a little common sense will get us on a healthy path. Do we need such an expensive glucose meter? Many companies with such health apps will see a thriving market emerge. The sensor costs a whopping 100 euros and lasts only 14 days. Most people wear it once every three to six months.

Opponents of blood glucose monitoring in non-diabetics believe that marketing is ahead of the science, which is still developing. It is still far too early to create personalized nutrition advice based on someone’s blood sugar. Studies show that glucose meters in healthy people are not always accurate and usually you can not draw conclusions from two weeks of detection. The scientific community is still not entirely convinced that avoiding peaks provides health benefits for healthy people.

In addition, there is criticism of the contemporary view of nutrition, which focuses far too hard on components such as glucose and cholesterol, while eating well is a comprehensive concept that includes blood sugar is determined not only by what’s on your plate, but also by weight, your microbiome, sleep and a sedentary lifestyle.

Van Laer is more pragmatic and believes we need to act now. ‘Measure is known. We all know the rules of healthy eating, but obesity and diabetes are on the rise. Visualizing your own blood sugar graph encourages much more behavioral change than simply reading some health tips in a brochure. For those who snack all day and don’t exercise much, it can be a real eye opener to see that a whole wheat sandwich with jam has a much more negative effect on your body than a whole wheat sandwich with cheese and some of raw vegetables. .’

“Given the cost, a glucose meter is currently only for the very motivated,” Van Laer admits. ‘But in the future we will see more and more of these types of devices and they will also become cheaper.’

Watch out for ‘glucorexia nervosa’

Counting calories, tracking steps, measuring blood sugar, etc. The measurement frenzy can also cause stress and panic. Van Laer does not recommend the sensor for some people. “The early health enthusiasts who are already experimenting with glucose meters today must be careful not to get overwhelmed by the data and focus too hard on a flat blood sugar graph,” Van Laer warns.

There is a risk that these people will eliminate certain food groups from their diet or that people with eating disorders will follow a diet that is too strict. It has already prompted some doctors to rename the problem ‘glucorexia nervosa’.

“You have to interpret data from continuous glucose meters with full knowledge of the facts,” says Van Laer. “When you exercise, your glucose sometimes also shows peaks. That’s completely normal. This is because some of your body’s glucose stores are released for use as fuel. Of course, that doesn’t mean you’re not allowed to exercise anymore.’

But even without a glucose meter, you can control your blood sugar roller coaster in a healthy way thanks to some simple nutritional tips. “Know that a piece of fruit with a little skyr will raise your blood sugar faster than a piece of fruit alone. The same goes for pasta with lots of vegetables compared to a plate of pasta with just tomato sauce. Exercising after a meal will help reduce glucose levels.’