Understanding blood sugar levels is crucial for our health, and Dr. Mariette Abrahams, an experienced nutritionist and CEO of Qina, explains why. In this interview, she discusses blood sugar, nutrition and the rise of personalized glucose management solutions.
What are post-meal blood sugar spikes and why do they matter?
"After a meal, blood sugar levels rise as our body converts food into glucose. Within about two hours after eating, blood sugar levels should decrease, thanks to insulin produced by the pancreas, which helps our cells absorb glucose. Most healthy individuals experience these spikes as a natural part of their body’s self-regulation, typically spending around 96% of their time within the normal range.
"However, after insulin is secreted, blood sugar levels can drop too quickly, leading to a crash. This can be influenced by various factors, such as how well you slept, your stress levels, how much exercise you’ve had, or the time of day you ate your meal. When a crash happens, you might feel very tired, as your body needs to recover to get back into that normal blood sugar zone. How this recovery happens can vary for each person; it might mean eating something or engaging in physical activity.
"While these variations are normal, the way they affect you can differ from person to person. We need to understand what “healthy” truly means for each individual to manage their health effectively."
Why is blood sugar becoming such a big trend?
"The conversation around blood sugar has exploded on social media, especially among younger generations. With Gen Z and Millennials sourcing 70% of their health and nutrition information from social media, more people are recognizing its importance. There’s a growing interest in managing blood sugar through food, too—with consumers looking for natural, accessible solutions.
"There are many different segments within this trend, including active individuals aiming to maintain better health. Women, in particular, may be more aware of blood sugar fluctuations due to hormonal shifts from menopause. We’re also seeing the rise of people who are mindful of the impact of blood sugar levels, whom I call the “glucose conscious”.
"We can also see technology being harnessed to meet this trend. On an individual level, continuous glucose monitors (CGMs), once reserved for individuals living with diabetes, are now being adopted by glucose-conscious consumers to track their blood sugar level in real time. This immediate feedback helps people adjust their diet and lifestyle accordingly, with the goal of making sustainable behavior changes. While CGMs may provide useful insights, they only track glucose, not factors such as what you ate or your activity at the time. The technology is becoming more accessible, with integrated options like smartwatches and saliva tests, although it remains costly for many."
More about Doctor Abrahams
Dr. Mariette Abrahams is an experienced nutritionist and the founder and CEO of Qina, a nutrition platform dedicated to bridging the gap between industry, research, consumers and frontline practitioners. She holds a BSc in Dietetics, an MBA in Business Administration and a PhD in Personalized Nutrition. In addition to her work with Qina, Dr. Abrahams is a regular speaker, published researcher, thought leader and guest lecturer, focusing on personalized nutrition at the intersection of nutrition, health, technology and society.
How can healthy people manage their blood sugar levels?
"Nutrition is key—we have to eat and our bodies need glucose to function! However, when and what we eat plays a significant role in blood sugar management. Studies show that consuming the same meal at different times of day can trigger varying blood sugar responses, and even eating the same meal at different times during the menstrual cycle can lead to different responses.
"A "healthy" diet is not a one-size-fits-all. Some people thrive on high-protein diets, while others benefit from a Mediterranean approach. Personalized nutrition allows us to tailor our diets to how our bodies uniquely respond to different foods, optimizing what’s healthy for each individual.
"Metabolic health is crucial for overall well-being, and understanding how your body reacts to blood sugar fluctuations is essential. Since everyone has different responses and health goals, there’s a growing opportunity for people to explore personalized methods for monitoring and managing their blood sugar."
A healthy approach to supplements
"Supplements can also play a role in complementing habitual diets. For example, individuals with busy lifestyles might not get the right balance of macro and micronutrients from their diet alone. Here, a dietary or food supplement can help them meet their nutritional needs. It is about taking a holistic approach to help individual consumers achieve their health goals and maintain them in the long term. In addition, any supplement selected needs to demonstrate efficacy.
"More recently, hormones such as GLP-1 (glucagon-like peptide 1) have received a lot of attention because of their role in blood sugar control. This hormone is secreted in the gut and plays a significant role in blood sugar regulation. It is naturally produced in the body, and GLP-1 levels can be naturally boosted by consuming foods such as oats and mulberry leaf. Therefore, naturally boosting GLP-1 production can be a smart way to help manage post meal blood sugar spikes and is an option for individuals who are seeking alternatives to current solutions available."
Creating truly personalized health and nutrition
"As we look towards the future, it’s essential to explore a wide range of solutions to help individuals achieve their health goals. We need to make various options accessible to a diverse audience, including apps, platforms, supplements, coaching and strategies for behavior change. By providing these tools, we empower consumers to manage and track their own health effectively."
To learn more, follow Dr. Abrahams on LinkedIn, and visit Qina’s website.
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