In recent years, health wearables and wellness influencers have pushed the idea that constantly tracking your blood sugar is essential for optimal health. However, according to leading endocrinologists, this growing trend may be misleading — especially for people without diabetes or prediabetes.
Dr. Deena Adimoolam, a specialist in diabetes, obesity, and endocrinology, challenges the hype surrounding continuous glucose monitoring (CGM) in healthy individuals. “For people who have not been diagnosed with prediabetes or diabetes, there is no proven benefit to tracking blood sugar levels daily,” she told Business Insider.
Instead of worrying about short-term blood sugar spikes after meals, Dr. Adimoolam encourages a shift in focus toward sustainable healthy habits — including regular exercise, balanced nutrition, stress management, and quality sleep.
Blood Sugar Fluctuations Are Normal
One of the most misunderstood aspects of blood sugar is its natural variability. “It’s not normal to have the same blood sugar throughout the day,” explains Dr. Adimoolam. Blood glucose rises after meals and falls during periods of fasting or sleep. These fluctuations are part of a healthy metabolism.
Unless a person has been diagnosed with prediabetes or diabetes, short-term spikes are not necessarily dangerous. Instead of obsessively tracking every change, it’s better to check your hemoglobin A1C levels, a long-term indicator of blood sugar control. A normal A1C is below 5.7%, according to the American Diabetes Association.
Hidden Sugars: A Major Culprit in Poor Blood Sugar Control
What you eat does matter — not in how it causes temporary spikes, but in how it affects your long-term metabolic health.
While sweets like soda, candy, and pastries are obvious culprits, many people overlook sneaky sources of sugar such as:
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Flavored yogurts
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Salad dressings and sauces
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Granola bars
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Fruit juices
Even natural sugars in fruit juice can be problematic without the fiber found in whole fruit. To maintain stable energy and reduce the risk of weight gain, many experts recommend limiting added sugar intake to 20–25 grams per day.
Why Body Composition Matters More Than BMI
Carrying excess weight, particularly around the abdomen, is a strong risk factor for developing type 2 diabetes. While Body Mass Index (BMI) is a common measure, it doesn’t tell the whole story.
A more accurate indicator of metabolic health is body composition, which looks at the ratio of body fat to lean mass. Advanced scans can measure muscle, fat, and bone density, revealing the amount of visceral fat — the dangerous fat stored around internal organs.
Reducing visceral fat through diet and physical activity is critical in lowering your risk of insulin resistance and chronic illness.
Regular Movement Is Better Than Intense, Occasional Workouts
Exercise is one of the most powerful tools for managing blood sugar — but consistency is key. Contrary to popular belief, short bouts of activity spread throughout the day are more effective than intense workouts done sporadically.
“Limit being sedentary. Walk or move whenever you can,” says Dr. Adimoolam.
Research supports that even a few hundred extra steps a day can improve blood sugar regulation, mood, and energy. Regular activity also reduces the risk of cardiovascular disease, certain cancers, and age-related cognitive decline.
Sleep: The Often-Ignored Factor in Blood Sugar Control
Sleep plays a vital role in blood sugar stability. Adults typically need 7–9 hours of quality sleep per night, yet many fall short due to stress or poor habits.
Sleep deprivation can:
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Increase blood glucose levels
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Trigger cravings for sugary or high-calorie foods
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Contribute to weight gain and insulin resistance
Getting enough rest is just as important as diet or exercise when it comes to preventing metabolic disorders.
Manage Stress to Protect Your Metabolism
Stress is a silent saboteur of your health. Chronic stress activates hormones like cortisol and adrenaline, which can disrupt blood sugar control and lead to long-term health issues.
To manage stress effectively, consider:
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Mindfulness meditation
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Deep breathing techniques
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Gentle physical activity (like yoga or tai chi)
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Gratitude journaling or positive affirmations
Research indicates that managing stress not only supports emotional health but also lowers blood pressure and improves insulin sensitivity.
Focus on Daily Wellness, Not Data Obsession
While technology can be helpful in managing chronic conditions, obsessing over minute blood sugar changes isn’t necessary for most people. Instead, experts like Dr. Adimoolam suggest focusing on the bigger picture: a healthy, sustainable lifestyle.
Here’s what truly matters:
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Eat a balanced, whole-food diet with limited added sugars
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Move your body regularly throughout the day
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Sleep 7–9 hours per night
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Manage stress through mindfulness and relaxation
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Get periodic blood work to check your A1C levels
Rather than chasing perfection, aim for progress and balance — the true keys to long-term wellness.