As a wellness editor, I’m always on the lookout for new health technologies, so I was intrigued by the partnership between Oura Ring and Dexcom’s Stelo, a continuous glucose monitor (CGM) designed for people without diabetes. This collaboration aims to provide insights into how daily eating habits influence blood sugar and overall well-being. Maz Brumand, Oura’s VP of Product, emphasized that by combining data from Stelo with Oura’s existing insights, users are empowered to understand the relationships between their eating patterns, energy levels, mood, and recovery. Having utilized my Oura Ring for three years to track sleep, recovery, and stress, I was surprised by the idea of a fitness tracker that also monitors blood sugar. After testing the Stelo CGM alongside my Oura Ring for two weeks, I found that this biofeedback significantly impacted my eating and movement habits, suggesting this tool could benefit everyone, not just those with diabetes.
Continuous glucose monitoring is crucial for many, but its importance for those without diabetes is often overlooked. Blood glucose serves as the primary energy source for our body, powering everything from muscles to brain functions. When we consume carbohydrates, glucose levels rise, prompting insulin release to move sugar into cells for energy or storage. Fluctuating blood sugar levels—frequent spikes and crashes—can negatively affect energy, mood, and long-term health. Although traditionally a diabetes concern, tracking glucose levels can help the average person understand their body’s reactions to various foods, cravings, and overall metabolic health. As Brumand pointed out, glucose provides insights into our daily states of energy, focus, mood, and sleep, making it a vital measure of our well-being.
Before using the CGM, I imagined blood sugar levels were either stable or erratic; however, my daily tracking revealed that some degree of fluctuation is entirely normal, particularly after meals. According to the American Diabetes Association, a typical glucose target range for adults without diabetes is between 70 and 140 mg/dL. Interestingly, even healthy people frequently experience moderate spikes above 140 mg/dL, lasting from 30 minutes to two hours daily. Registered dietitian Renee Fitton noted that these fluctuations depend on factors like food choices, stress levels, and exercise. The key takeaway is that while occasional spikes are normal, consistent high levels can indicate underlying metabolic issues. Thus, trends in glucose data are more critical than solely focusing on single spikes.
Applying the Stelo monitor was straightforward and relatively painless, requiring only a couple of minutes to attach it to my upper arm. The sensor tracks glucose levels continuously for up to 15 days and seamlessly integrates with the Oura app. This allowed me to observe how my glucose values shifted throughout the day alongside other metrics like sleep and activity. One unexpected revelation was that some ostensibly healthy foods could cause significant glucose spikes. For instance, a pressed juice I enjoyed led to a spike beyond my normal range. In contrast, a smoothie containing protein and fiber kept my levels steady, demonstrating that balancing food intake matters more than merely counting calories.
Observing my glucose levels also revealed how my actions post-meal impacted my readings. One afternoon, after enjoying a slice of cake with no added fiber or protein, I went for a brisk 15-minute walk. Surprisingly, my blood sugar levels remained stable, which Fitton explained is due to exercise prompting the body to demand energy, thereby processing glucose more efficiently. This emphasized that it’s not just food choices but also behaviors following meals that play a critical role in managing blood sugar. With this knowledge, I realized that enjoying treats occasionally is about timing and movement rather than complete deprivation.
The two-week experiment with continuous glucose monitoring led me to three key strategies for better blood sugar management. First, pairing carbohydrates—particularly refined ones—with protein, healthy fats, or fiber can help moderate spikes. Second, engaging in light exercise such as walking after meals can be beneficial in stabilizing glucose levels. Lastly, the timing of meals appears vital; consuming carbohydrates earlier in the day seems to allow for better management of glucose levels. By incorporating these practices, I’ve learned to make healthier choices without completely overhauling my diet, demonstrating that minor adjustments can lead to substantial improvements in metabolic health.
