Judy Freeman, a 76-year-old artist from Alpine, Texas, was active, healthy, and maintained a good weight. But something felt off. Despite regular walks and 20-hour weeks in her pottery studio, she felt sluggish and struggled to shed a few pounds. Curious, she turned to a continuous glucose monitor (CGM) to track how her body responded to meals.
What she discovered was surprising: a sharp drop in blood sugar levels about two hours after eating, a pattern known as a “dip.”
What Is a Glucose “Dip”?
In recent studies led by nutrition scientists from King’s College London and Stanford, researchers found that many people without diabetes experience glucose dips. These dips happen when blood sugar spikes after eating, then drops below baseline within two to three hours.
“We call them ‘dippers’,” explains Dr. Sarah Berry. “These individuals often feel hungry again quickly, and may consume up to 320 more calories daily without realizing it.”
Why It Matters
These glucose crashes can lead to mood swings, fatigue, and increased cravings. They don’t just impact energy—they can sabotage efforts to lose or maintain weight.
3 Easy Ways to Avoid Glucose Dips
1. Add Protein and Fiber to Every Meal
Nutritionists recommend avoiding “naked carbs.” Combine carbohydrates with protein, healthy fats, and fiber. Think eggs with toast, salmon with quinoa, or a salad with chickpeas and olive oil. Try incorporating chia seeds or beans to boost fiber.
2. Spread Your Carbs Out
Rather than consuming most of your carbs in one meal, distribute them across the day. The goal is steady digestion, not sugar surges. Your gut should release glucose slowly, not all at once.
3. Eat in the Right Order
Start your meals with fiber and protein-rich foods, like vegetables and meat, before consuming starchy sides. For example, eating a steak and salad before a baked potato can reduce your glucose spike and crash afterward.
No Monitor? No Problem
Even without a CGM, you can still identify if you’re a dipper. Pay attention to how you feel two hours after eating. If you’re irritable, tired, or hungry again, your blood sugar may be crashing.
Fortunately, stabilizing your glucose doesn’t require high-tech gear. By modifying how and what you eat, you can support better energy, mood, and appetite control naturally.
For more nutritional guidance, visit MyPlate.gov or explore the science behind personalized nutrition.
