I’ve been using my Oura Ring for a few years now to keep tabs on my sleep, recovery, and stress levels. Recently, I came across an exciting partnership between Oura and Dexcom’s Stelo, a continuous glucose monitor (CGM) designed for those of us who don’t have diabetes. The goal? To help us understand how our eating habits affect our blood sugar and overall health.
Maz Brumand, Oura’s VP of Product, explained it well: “We’re helping users see how their meals impact energy, mood, and recovery. This can lead to sustainable lifestyle changes.”
I decided to test the Stelo CGM alongside my Oura Ring for two weeks. The experience opened my eyes to how food choices impact my body, even without a diabetes diagnosis.
Why Monitor Blood Sugar?
Blood glucose levels measure the sugar in our bloodstream. According to the Cleveland Clinic, glucose fuels our bodies—our muscles, brains, and cells thrive on it. Eating carbs raises glucose levels, prompting insulin to help move that sugar into cells for energy or storage. However, frequent spikes and crashes in blood sugar can affect energy levels, mood, and sleep, even in non-diabetics.
Brumand notes, “Understanding our glucose levels gives us insight into our metabolic health, influencing how we feel day by day.”
Can You Buy a Glucose Monitor Over the Counter?
Yes! Today, you don’t need a prescription for devices like the Stelo. This accessibility means more people can track their blood sugar, gaining insights into how eating habits affect their health—no finger pricks required.
With brands like Dexcom leading the way, the over-the-counter CGM market is growing, providing various features at different price points.
What’s a Normal Glucose Range?
When I started using the CGM, I learned a lot about my blood sugar fluctuating throughout the day. The American Diabetes Association defines a normal range for adults without diabetes as between 70 and 140 mg/dL. Surprisingly, healthy individuals can experience moderate spikes daily after meals.
Registered dietitian Renee Fitton explains, “Even healthy adults may experience glucose spikes above 140 mg/dL for about 30 minutes to 2 hours a day.” What’s crucial is monitoring how quickly your levels return to baseline.
My Experience with the Stelo Monitor
I ordered the Stelo sensor directly from Oura for around $99. Setting it up was simple and quick. I placed the sensor on the back of my arm in less than two minutes, and it didn’t hurt at all! Once applied, I linked it to the Stelo app, which synced my glucose data to the Oura app.
One eye-opening finding was how my favorite “healthy” foods influenced my blood sugar levels. For instance, a morning juice made with pineapple and other fruits caused a noticeable spike, whereas a fruit smoothie with added protein and fiber kept my glucose stable.
Meal Pairing is Key
Balancing meals with protein, fats, and fiber is vital. For dinner, I had sushi paired with edamame, which kept my glucose levels steady. This combination of protein and fiber likely helped avoid spikes.
Fitton advises limiting refined carbohydrates and pairing them with foods richer in protein or fiber to balance glucose levels. For example, consider snacking on apples with peanut butter or enjoying rice with beans.
The Role of Activity
Interestingly, what you do after eating can also affect blood sugar stability. One afternoon, I had cake as a snack and thought my glucose would spike. Instead, a brief walk afterward kept my levels steady. Fitton explains, “A 10-minute walk can help your body process glucose more efficiently.”
Practical Strategies for Managing Blood Sugar
My two weeks with the glucose monitor showed me that food timing and activity play significant roles in blood sugar levels. Here are three practical strategies I learned:
Pair Carbs with Protein or Fiber: Mixing carbs with protein or healthy fats can slow glucose spikes. For instance, a banana with almond butter is a better choice than just a banana.
Get Moving: A quick walk after meals can significantly help stabilize blood sugar. Even light activity can make a difference.
Mind Your Timing: Eat higher-carb foods in the morning when your body is better equipped to handle them. I noticed that smoothies were more effective earlier in the day than at night.
Conclusion
Monitoring glucose with devices like Stelo opens new avenues to understanding our bodies. It’s not just about what we eat but also how we pair foods and how active we are afterward. Paying attention to these factors can lead to better health outcomes and more balanced energy throughout the day.
For more information on blood sugar monitoring and healthy eating tips, check out reliable sources like the Cleveland Clinic.
