As a wellness editor, I’m always exploring new health technologies, so I was intrigued by the collaboration between Oura Ring and Dexcom’s Stelo, a continuous glucose monitor intended for those without diabetes. This partnership aims to assist individuals in understanding how their food choices and eating habits affect blood sugar and overall health.
“By combining Stelo data with Oura’s existing insights, we’re empowering members to better understand the cause-and-effect relationships between eating patterns, energy, mood and recovery — and ultimately make sustainable, science-backed lifestyle changes,” said Maz Brumand, vice president of product for Oura, in an interview with CNET.
For the past three years, I have relied on my Oura Ring to monitor my sleep, recovery, and stress levels. However, I was surprised to discover that a fitness tracker could also track blood sugar levels. After using the Stelo CGM alongside my Oura Ring for two weeks, I noticed significant changes in my eating and activity patterns. I believe this type of biofeedback could benefit anyone, diabetes or not.
Continuous glucose monitoring (CGM) involves tracking blood sugar levels throughout the day. According to the Cleveland Clinic, glucose serves as the primary energy source, fueling muscles, the brain, and cells. Eating specific foods, particularly carbohydrates, causes glucose levels to rise, prompting the release of insulin to transport sugar into cells, either for energy or storage. Frequent spikes or drops in blood sugar, even in individuals without diabetes, can affect energy levels, sleep, mood, and metabolic health.
For those with diabetes, monitoring glucose levels is vital, but should those of us without diabetes do the same? I believe there is value in it. Observing how various foods affect blood sugar can provide insight into cravings, sleep patterns, and metabolic health. As Brumand mentions, “Glucose is a real-time window into metabolic health, which underpins how we feel day to day – our energy, focus, mood and sleep – and how resilient we are over time.”
Wearable glucose monitors like Stelo now allow those without diabetes to gain insights into how their eating habits affect their bodies without the need for finger pricks or prescriptions.
Before starting the CGM, I assumed blood sugar was either stable or wildly erratic with no middle ground. However, daily tracking revealed that glucose spikes after meals were quite normal. Most individuals will experience fluctuations in glucose levels throughout the day. According to the American Diabetes Association, a typical target range for adults without pre-diabetes or diabetes is between 70 and 140 mg/dL, a metric that Oura aligns with. Notably, a range of 70 to 100 mg/dL is considered normal for fasting, especially in the morning, while levels under 140 mg/dL are common post-meal.
“Clinical studies show that even in healthy individuals, a moderate glucose spike (rise above 140 mg/dL) can occur daily. In fact, research suggests that healthy adults may have levels above 140 mg/dL for about 30 minutes to 2 hours each day, typically resulting in one to three short-lived spikes,” explained Renee Fitton, a registered dietitian and director of education at L-Nutra.
The number and frequency of glucose spikes largely depend on factors such as food intake timing, stress, exercise, and even dehydration. Many glucose monitors adapt their ranges to reflect your body’s baseline patterns. Context and long-term trends are more critical than occasional spikes. For instance, a glucose spike after dessert is not necessarily alarming; rather, it indicates that the body is functioning correctly. What’s crucial is how quickly the glucose returns to baseline and the frequency of elevated levels over time.
“I would not see signs for concern for occasional (one to three times per day) moderate spikes (less than 160 mg/dL) that resolve within about 30 minutes. However, if spikes are frequent and exceed 180 mg/dL and take more than 60 minutes to resolve, that could raise concerns about metabolic health,” Fitton clarified. “A completely flat glucose curve is not a goal; some gentle ups and downs indicate healthy metabolic flexibility.”
Setting up the Stelo monitor with my Oura Ring was straightforward. The sensors cost $99 for two on ouraring.com, and I found the application process easy and virtually painless. After pairing it with the Stelo app, I could view my glucose levels on the Oura app alongside other metrics such as sleep, heart rate, and activity.
One of the most eye-opening aspects of the tracking was how even my ostensibly healthy foods influenced my glucose levels. For instance, a morning pressed juice containing pineapple, beets, and ginger caused a glucose spike beyond my recommended range for about six minutes. This prompted me to reconsider the timing and composition of my beverages.
The following day, I prepared a fruit smoothie with berries, banana, and protein powder, which maintained my glucose levels without exceeding my threshold. I learned that the additional protein and fiber helped regulate sugar absorption into my bloodstream.
During subsequent meals, I was pleased to find that my sushi dinner with edamame kept my glucose stable. The Oura Advisor noted that this meal provided a healthy balance of protein and fiber, emphasizing the importance of food pairing. I recognized that minor adjustments to my meals could significantly affect my blood sugar.
Fitton explained that protein, fiber, and healthy fats help moderate the digestion of simple carbohydrates, resulting in a slower and steadier glucose release. “The largest concern for managing blood sugar levels is reducing intake of refined carbohydrates. When choosing refined-carb options, try to pair them with protein or healthy fats to blunt glucose spikes, and opt for higher-fiber alternatives whenever possible,” she suggested.
I also discovered that post-meal activities matter. After consuming a slice of cake, my glucose remained stable due to a brisk 15-minute walk, demonstrating that even moderate exercise enhances glucose utilization by the body. “The body knows that exercise demands more energy, which helps open cells to absorb sugar and remove it from the bloodstream,” Fitton added.
Ultimately, I learned three key strategies to stabilize my glucose levels without sacrificing my favorite foods. First, pairing carbohydrates and sweets with protein, fiber, and healthy fats mitigates rapid spikes. Next, incorporating brief walks post-meals can offset glucose surges. Lastly, timing food intake matters; eating higher-carb foods earlier in the day can lead to better glucose management than consuming them at night.
“In the morning, a spike in cortisol helps the body quickly manage blood sugar levels, whereas eating too late in the evening may lead to prolonged elevated levels,” Fitton explained. These findings underscored that managing blood sugar is not solely about dietary restrictions, but also about food timing, portioning, and movement.