For many, it sounds abstract at first, what can be read from the blood glucose curves and why CGMs are such a practical means of changing habits. In this article you will find out which are the four most important curves are, how they typically develop and how you can tweak your habits to achieve optimal blood glucose responses. In the long term, your CGM will tell you almost in real time where you still need to tweak your habits and where you have already achieved good individual tolerance. Please note that the blood glucose response can vary greatly from person to person. Nevertheless, general insights can be derived from the thousands of coaching sessions in our programs. You can find out what these are in this post:
1. 👑Optimal blood glucose curve ("OPTIMUM")
The blood sugar rises by a maximum of 30 mg/dl reaches its peak within 60 minutes and returns to normal within 90 minutes. within 90 minutes to the starting point. There are no "dips".
When does it occur?
This ideal curve occurs when you eat a balanced meal with the right macronutrients (e.g. proteins, healthy fats, slow carbohydrates including fiber).
Health assessment
Perfect control. A curve like this shows that your body is able to process glucose efficiently. In the long term, this reduces the risk of insulin resistance and supports your hormone balance.
⚒️Wie can you reach them?
A mix of high-fiber carbohydrates, proteins and fats should keep your blood sugar stable. Going for a walk after a meal can also help to optimize the curve, try it out, usually not much is missing and a good curve can make cravings disappear for the rest of the day. So it's worth it!
💡Every metabolism reacts individually, here is an illustrative example of which meal can correspond to such a curve: You eat a mixed salad with chicken, avocado and wholemeal bread
2. 🛝The "spike" curve
The blood glucose level rises in less than 60 minutes by more than 60 mg/dl in less than 60 minutes: It breaks out of the normal range upwards and falls quickly (steeply) again.
🔎When does it occur?
This curve often occurs when you eat sugary or highly processed foods such as white bread, soda or sweets, which enter the bloodstream quickly and almost all at the same time, triggering the rapid and high rise.
🩺Health assessment
Too many spikes are not optimal. Such blood sugar spikes put a strain on your body and can lead to insulin resistance, weight gain and a number of other symptoms in the long term.
⚒️How can you smooth them out?
Avoid high-sugar foods and focus on meals that make your blood sugar levels rise more slowly. Fiber before each meal in the form of raw vegetables, salad or the addition of healthy fats and proteins can slow down the rise. A 10-15 minute walk directly after eating.
💡Examples from our coaching sessions
If you want a pasta with tomato sauce, you might see this "spike" curve
Beforehand a salad but eat asmaller portion of Pasta and a 10-15 minute walk after the meal should completely defuse the pleasure for you. Just give it a try!
We also often encounter this curve after an Oatmeal with oat milk. With a little more protein (⅔ natural quark or yoghurt, just a tablespoon of coarse rolled oats ) are the ideal answer if you want to defuse that early morning spike. Always ideal: consume the carbohydrates directly after the meal - walking to the bus for 10-15 minutes can work wonders!
3. 🪫The "too long" curve
The blood sugar level needs more than 90 minutes to return to the initial level.
🔎When does it occur?
This can occur after carbohydrate-rich meals in combination with fat. As fat slows down digestion, carbohydrates are released into the bloodstream over a longer period of time.
🩺Health assessment
Occasional Occurring after large, fatty meals with carbohydrates need not be a concern, they will simply make you tired. More frequent occurrences can also indicate insulin resistance and you should keep an eye on these symptoms. Fats in combination with fast carbohydratesbut also alcohol often cause the curve shape. Alcohol causes a flatter but long-lasting rise in blood sugar because it affects liver function. The liver is responsible for releasing glucose into the bloodstream, but when alcohol is consumed it is busy breaking down the alcohol. This delays the release of glucose, resulting in a slower but sustained rise in blood glucose levels. At the same time, alcohol can temporarily increase insulin sensitivity, which further attenuates the rise. As a result, blood glucose levels remain elevated for longer, rather than rising and falling rapidly as is the case with sugary drinks.
⚒️Wie can you smooth them out?
If this curve shape occurs more frequently occurs, we recommend reducing the amount of carbohydrates by simply eating more carbohydrates with your main meals at lunchtime and in the evening. vegetables (50% of the plate) and protein (chicken, eggs, pulses, fish) and eat your fill. Also Intermittent fasting, where you give your body a 14-16 hour break from carbohydrates (and skip breakfast), can quickly show an improvement in insulin resistance and the too-long curves are a thing of the past.
(When fasting intermittently, however, always start the first meal with fiber or protein, otherwise the blood sugar will rise too high).
💡Examples from our coaching sessions
You might see this curve after a large portion of pasta with a fatty sauce such as carbonara. A glucose hack here could be to reduce the amount of pasta and replace it with wholemeal pasta. In a restaurant, you can also have a salad as a starter and reduce the portion size of the main course so that the curve remains in the normal range.
4. 🎢 The "spike & dip" curve
The blood sugar level rises quickly, breaks through the normal range upwards, but then falls below the initial level (this is called a "dip") before stabilizing again. Our program participants find this curve the most unpleasant, triggering cravings and even sweating, trembling and nervousness during the dip phase.
🔎When does it occur?
You often see this curve after consuming large portions of sugar (sweets, highly processed snacks, very sweet cereals, fruit juices), especially on an empty stomach.
🩺 Health assessment
The rapid drop and dip often lead to cravings, encouraging the urge to overeat and weight gain. Constantly alternating between high and low blood sugar levels puts a strain on your body. The first spike & dip in the morning often leads to a continuation of this craving for sweets every 2 hours and is almost impossible to break without fasting at night.
💡Examples from our coaching sessions
First tip: eat a less sweet breakfast! A sweet breakfast with a croissant with jam or a bowl of cornflakes with fruit or even just a glass of fruit juice contains lots of simple carbohydrates that are digested quickly and lead to a rapid rise in blood sugar (spike). After the rapid rise, the blood sugar level drops just as quickly as the body releases a lot of insulin (dip). Breakfast eggs, feta and tomato or cucumber with wholemeal bread or quark with a little apple and some seeds will help you to beat the spike and dip and you will also feel more relaxed and satisfied.
We also often see this image with sugary afternoon snacks, including smoothies, fruit juices, cola, or a latte with caramel syrup. Here, a fatty yogurt or a carrot stick with hummus is much more satisfying for the next 90 minutes. Try it out and see what your blood sugar does - before and after the change.
If you have any questions about curves, please use the DMs in Insta and upload your curves including information about what you did before, during and after or simply talk about it in your coaching session!
Have fun with your new discovery towards an energetic life!
