You may have noticed an uptick in discussions about glucose spikes and the increasing popularity of small white patches worn on arms, signalling a growing interest in blood sugar management. While monitoring blood sugar levels has long been essential for individuals with diabetes, it’s now becoming a trend in the general population, fuelled by wearable technology like continuous glucose monitors. But does “hacking” your blood sugar offer tangible benefits for cognitive function and professional performance? Let’s explore.
Blood sugar, or blood glucose, serves as the primary fuel for your body’s cells, including the brain. Cognitive functions such as memory, attention, and decision-making are closely linked to blood glucose levels. Insufficient glucose can impair the brain’s production of neurotransmitters—chemical messengers that regulate all bodily functions—while excessive glucose may negatively impact memory and focus. Striking the right balance is key.
Blood sugar levels rise after consuming carbohydrates, which are broken down into glucose during digestion. The glycemic index (GI) measures how quickly a food raises blood sugar levels. Low-GI foods like whole grains and vegetables digest more slowly, leading to smaller, more gradual glucose increases, whereas high-GI foods like sugary snacks and refined carbohydrates cause sharp spikes and crashes. These fluctuations can disrupt energy, mood, and focus.
To maintain stable blood sugar and consistent performance, focus on balanced meals with complex carbohydrates, protein, healthy fats, and fibre. Fibre-rich foods slow glucose absorption into the bloodstream, helping to prevent spikes. For example, meals with a mix of carbohydrates and proteins—like chicken stir-fry with brown rice and vegetables—support steadier energy levels. Interestingly, research shows that consuming fast-acting carbohydrates during physical activity may enhance performance without triggering significant glucose spikes due to the body’s increased insulin sensitivity during exercise.
Food sequencing, or the order in which you eat different foods, has also gained attention. This approach suggests eating non-starchy vegetables first, followed by proteins and fats, and finishing with carbohydrates to manage glucose spikes. A study in individuals with type 2 diabetes found that consuming a whey protein shake before a high-carb meal reduced glucose spikes, but evidence for broader application remains limited. For most people, focusing on balanced meals and reducing added sugars is far more impactful than micromanaging the sequence of every bite.
The recent popularity of wearable glucose monitors highlights a growing interest in understanding blood sugar fluctuations in real-time. While these devices provide valuable data for individuals with conditions like diabetes, there’s limited evidence to suggest they improve health or performance in people without medical needs. It’s also worth noting that blood sugar is only one piece of the performance puzzle. Factors like stress, hydration, and sleep quality play equally critical roles.
For professionals aiming to optimise boardroom performance, blood sugar management is an important consideration but not a magic bullet. Prioritise a holistic approach that includes balanced meals, quality sleep, regular exercise, and effective stress management. By addressing these elements together, you can support sustained energy, sharp cognition, and peak performance in the workplace and beyond.
