Blood sugar buzz: separating science from sensationalism. (Foto: Instagram)
The growing obsession with blood sugar management—fueled by influencers, biohackers, and wellness gurus—has led many healthy individuals to believe they must vigilantly monitor their glucose levels. But according to leading nutrition scientists and clinicians, this popular trend may be more hype than health necessity.
Searches for “blood sugar” have surged by over 30% in five years, and the market for continuous glucose monitors (CGMs) is expected to increase tenfold. Yet experts like Dr Nicola Guess, a clinical dietitian at the University of Oxford, argue that most people don’t need to worry about blood sugar fluctuations. In fact, typical rises and falls in glucose after meals are completely normal and reflect a healthy metabolic response.
The so-called “blood sugar rollercoaster”—sharp spikes and dips often blamed for energy crashes, cravings, and inflammation—is largely misunderstood. While refined carbohydrates like white bread can cause quicker glucose spikes, this is not inherently harmful for most individuals. Adding fat, fibre, or protein to a meal can moderate these responses, but such balancing acts aren’t essential for good health.
Professor Sarah Berry of King’s College London stresses that inflammation following meals is a natural immune response, not a sign of dysfunction. Only persistently high spikes over time, often linked to diets high in sugar and refined carbs, may increase the risk of chronic conditions such as type 2 diabetes.
The popular belief that blood sugar dips cause the dreaded afternoon slump is also oversimplified. Fatigue can stem from multiple factors including sleep, stress, and individual biology. Moreover, the body can switch between using glucose and fat for energy, so a temporary dip doesn’t mean you’re running on empty.
Trending “blood sugar hacks” like pairing fruit with fat or starting meals with vegetables may benefit those with diabetes or insulin resistance, but for most people, they’re unnecessary. In fact, obsessively managing blood sugar could lead to disordered eating and anxiety.
The use of CGMs by healthy individuals is also questioned. While helpful for diabetics, they may promote misleading conclusions—such as choosing a biscuit over a banana due to lower glucose spikes—ignoring broader nutritional value.
Ultimately, experts urge a return to common sense: enjoy balanced meals without fixating on glucose graphs. As Berry concludes, food is meant to be enjoyed—not feared.
