Tracking blood sugar for losing weight or self-optimization — the blood sugar, or glucose, diet is trending. But experts say it’s unnecessary for non-diabetics.

Berlin

The blood sugar diet trend encourages healthy individuals to monitor and flatten their blood glucose curves, promising weight loss and increased energy. This approach uses sensors originally designed for diabetics, and recommends strategies such as savoury breakfasts, eating vegetables and protein before carbohydrates, and moving after meals. While individual experiences, like that of test subject Dora, suggest some improvement in energy levels, there was no significant weight loss observed.

Medical experts caution that there is no scientific proof that blood sugar spikes are harmful to healthy people or that flattening glucose curves prevents serious diseases. Nutritionists also warn that self-monitoring without medical guidance could lead to unhealthy eating behaviours. Ultimately, while the diet may encourage more mindful eating, its broader health claims remain unproven.

Blood sugar diet: Smart weight loss or just hype?

Always tired and low on energy, Dora's struggling with that midday slump again. And she'd be keen to lose a kilo or two. There's something new out there. The blood sugar diet promises help. The idea is for healthy people to lower their blood glucose to slim down and feel more energised. It's a huge trend on social media and in bookstores. Blood sugar is tracked using sensors worn on the skin. Diabetologist Diana von Belzer is familiar with the trend. These sensors were originally developed for diabetics who need to inject insulin multiple times a day. Now they're increasingly being used by athletes or people looking to optimise themselves, especially their blood sugar curves. The idea is that it helps with weight loss, boosts performance and reduces fatigue. The diet aims to avoid blood sugar spikes caused by carb-heavy foods like bread, chocolate and juice. When we eat carbs, our blood sugar rises. In healthy people, insulin is released in response. That causes blood sugar to drop again. This constant up and down is what the diet tries to prevent. But does it actually work? Dora is our test subject. She's going to track her blood sugar for a week. I'm really curious. I often get a slump after breakfast and in the afternoon after lunch. I want to see if anything changes. Maybe I'll feel more awake and energised. She starts the day with a typical breakfast, cappuccino and cereal. Her blood sugar should have fallen below 140 mg per deciliter two hours after eating. But hers is at 174. Soon she's hungry again, so she grabs some fries. 241! That's a very high reading. Constant snacking can trigger intense cravings. Throughout the day you get this rollercoaster effect, which makes it easier to gain weight. You crave more unhealthy foods. In the long run, this can lead to high blood pressure, diabetes and increase the risk of heart attacks and strokes. The first tip is a savoury breakfast. From now on, it's omelette with veggies, lots of protein. And it actually works. Dora's glucose reading is a perfect 133. The second tip is to eat in the right order. Start with veggies, then protein, and save carbs for last. This is supposed to keep the blood sugar in check. The second tip is to eat in the right order. Start with veggies, then protein, and save carbs for last. This is supposed to keep the glucose curve flatter. And for Dora, it works surprisingly well. The third tip, move around after eating. That helps lower the glucose curve. But are blood sugar spikes even dangerous for healthy people? There's no scientific evidence that blood sugar spikes in healthy individuals are harmful, that they cause heart attacks, strokes, cancer or anything like that. Even if we see a flat glucose curve, it doesn't tell us how it came about. I could have a barbecue, eat a fatty pork steak, some greasy sausage, drink lots of red wine and end up with a great glucose curve. But I haven't done anything that's actually healthy. Nutrition experts are also sceptical of the glucose theory. Basically, you're left on your own with your results and readings. Unlike diabetics, who regularly see a doctor and get feedback, healthy people don't have that. And if you're susceptible to it, this could even lead to an eating disorder. One thing's for sure, if you consume less energy than you burn, you'll lose weight. It can definitely help people lose a few kilos, because you become more mindful about what you eat. You combine foods more thoughtfully, you learn how your body reacts to different combinations, and you might change your habits or exercise more. But there's no proof that a flat glucose curve protects against serious diseases. We're talking about healthy people here. There's very little, if any, data to support this. Blood sugar fluctuations are normal. We need them. So right now, there's no reason to say that normal fluctuations increase the risk of cancer or Alzheimer's. After a week, we catch up with Dora. We're curious to hear how the test went. It was honestly super interesting to experience all of this. That midday slump really improved when I followed the food order. I felt more awake and better overall. But in terms of weight, there was no change on the scales. That stayed the same. The blood sugar diet may offer some helpful pointers, but like many trends, it's not a one-size-fits-all.

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