A new wave of research is shedding light on why seemingly healthy people face unexplained fatigue, persistent hunger, and difficulties with weight management—tracing the problem to a common but little-understood pattern: blood sugar “dips” after meals. Widespread adoption of continuous glucose monitors among non-diabetics, coupled with large-scale nutritional studies, is revealing how swings in blood glucose affect not only physical health, but also mood and everyday eating habits.
For Thai readers, where rising rates of diabetes, prediabetes, and metabolic disorders are public health concerns, this research holds surprising lessons for anyone aiming to boost energy, manage hunger, or guard against chronic illness. The new findings offer practical, science-backed strategies to stabilize blood sugar for improved well-being—no medical device required.
The issue comes into focus with increasing use of continuous glucose monitors (CGMs)—small sensors worn on the skin—that allow users to track their blood sugar in real time. Until recently, such devices were reserved for people with diabetes. However, since the US FDA approved CGMs for healthy individuals in 2024, they have exploded in popularity and are now marketed by companies like Dexcom and Abbott to anyone interested in understanding their body’s response to food. For around $50 per patch, users can visualize the rise and fall of their glucose levels throughout the day (NPR).
Thousands of participants in major studies led by King’s College London, in partnership with Massachusetts General Hospital and Stanford University, have used CGMs to record their responses to tens of thousands of meals. Their data uncovered a phenomenon affecting what one lead scientist called “a big proportion” of healthy adults: the glucose dipper. Nutritionist Sarah Berry, chief scientist at personalized nutrition start-up Zoe, describes a glucose dipper as someone whose blood sugar, after eating a carbohydrate-rich meal, first spikes then crashes to below baseline levels within two to three hours.
“What we see is a surge—then a plunge. Not everyone gets these dips, but a substantial percentage does,” Berry says. The impacts go beyond momentary discomfort. Her team’s peer-reviewed findings, published in Nature Metabolism, link these sugar crashes to increased hunger—resulting in people eating on average 80 more calories at their next meal and 320 extra calories per day, compared to those without dips. The dips are also connected to worse mood, lower alertness, and a feeling of fatigue or anxiety at the nadir (Nature Metabolism).
Supporting these results, Dalia Perelman, a research dietitian at Stanford University, points out that fluctuations in blood glucose even in healthy people can produce clear physical and mental symptoms, echoing what is well-established in diabetes research. “When your blood sugar is high, you’re lethargic, fatigued, thirsty. When it drops, you feel jittery, hungry, sometimes even heart palpitations," she says. “Low blood sugar gives very strong signals—you really feel terrible.” CGMs, for the first time, confirm for users that these sensations track to dramatic changes in their own glucose profiles.
For individuals in Thailand, where diets can be rich in white rice and other refined carbohydrates, understanding the dynamics of glucose dips is increasingly important. Traditional Thai meals often center on large portions of steamed rice or sweetened drinks, which can provoke these cycles of rapid spikes and crashes. The emerging science suggests that addressing how carbs are consumed—rather than simply their total quantity—could unlock better appetite control and metabolic health for millions.
Amidst the proliferation of health technology, experts stress that preventing or correcting glucose dips does not necessarily require expensive devices. Instead, the most powerful tools may be dietary habits already compatible with Thai culinary traditions:
Combine Carbohydrates with Protein, Fats, and Fiber: Clinical nutritionists point out that the “naked carbs” approach—meals based on rice, noodles, or bread alone—sets the stage for blood sugar swings. Adding protein sources like eggs, chicken, tofu, or fish; healthy fats from coconut, peanuts, or seeds; and fiber-rich vegetables or beans, slows the digestion of carbs and tempers glucose surges. “Fiber and protein together put a speed bump on your digestion—they really stabilize your blood sugar,” nutritionist Karen Kennedy explains (WHO recommendations).
Distribute Carbs Evenly Across Meals: Rather than consuming the bulk of carbohydrates in a single meal (as often occurs with a large rice-based lunch), researchers recommend spreading carb intake more evenly over the day. Perelman from Stanford emphasises that “it doesn’t matter how many carbs throughout the day; it matters how many at each meal.” This approach mirrors traditional Thai practices of grazing on smaller portions through the day—khao tom (rice soup), som tam (green papaya salad), and fruit-based snacks help space out carbohydrate loads (Ministry of Public Health).
Eat Protein, Fiber, and Fat Before Carbs: Berry and other scientists have demonstrated that eating vegetables, then protein and fats, and saving carbohydrates for last can blunt glucose spikes and subsequent dips—even with the same total food intake. So, a meal that begins with a spicy grilled fish or a stir-fried vegetable plate before rice provides more stable energy and cravings afterward than one where rice is eaten first. This eating order technique, already popular in parts of Japan and Korea, is now being studied globally for its metabolic benefits (Clinical Diabetes and Endocrinology).
The cultural resonance for Thai households is clear: Many family meals already feature a variety of shared dishes—vegetables, lean proteins, spicy soups, and small portions of rice—allowing for natural balance and diversity on each plate.
The pathway from laboratory findings to daily life is not always smooth. There is still ongoing debate among nutrition scientists about how much blood sugar fluctuation is “normal” in the absence of diabetes, and what levels of post-meal spikes might carry long-term risk. Some experts warn against over-interpreting or obsessing about every blood sugar movement, especially given day-to-day variations and the influence of exercise, sleep, and genetics on glucose metabolism (Journal of Nutrition). Others caution that the proliferation of wearable health devices could lead to unnecessary anxiety or overtreatment in healthy people.
However, public health authorities in Thailand have begun to incorporate lessons from continuous glucose monitoring research into dietary guidelines, with the national Ministry of Public Health recommending not only calorie moderation, but also greater emphasis on high-fiber vegetables, reduced refined sugar, and mindful sequencing of meal components (Ministry of Public Health). Urban Thai consumers, in particular, are targeted by campaigns promoting “smart carbs” and “protein first” eating strategies to help curb rising rates of type 2 diabetes and obesity.
For the Thai population, where over 9 million adults are estimated to be at risk for prediabetes or diabetes (International Diabetes Federation)—and with recent statistics from the Thai Health Promotion Foundation showing an upward trend in childhood and adolescent obesity—the research on glucose dips could offer meaningful new tactics in the quest for public health.
Looking ahead, widespread adoption of personalized nutrition, fueled by real-world CGM data, may also impact Thai hospital care, insurance guidelines, and even the development of new food products designed for gradual carbohydrate absorption. Culturally, these shifts may reinforce the rediscovery and elevation of traditional Thai ingredients such as bamboo shoots, bitter melon, basil seeds, and bean-based desserts—all recognized for their low glycemic impact.
For everyday individuals seeking practical steps, experts recommend the following:
- At each meal, fill half your plate with non-starchy vegetables such as Chinese kale, cucumbers, or carrots
- Add a palm-sized portion of lean protein (fish, chicken, tofu, eggs)
- Use healthy oils from peanuts, sesame, or coconut instead of animal fats
- If eating rice or noodles, opt for smaller portions and finish with fruit high in fiber, like guava or pomelo
- Notice how you feel two hours after a meal—if you experience sudden hunger, fatigue, or anxiety, try balancing your next meal as above
As Dr. Berry points out, “You don’t need to buy a glucose monitor to benefit. Just pay attention to how you feel after you eat. If you get moody, anxious, or super hungry two hours later, you may be among the dippers.” This intuitive check empowers Thai families, students, and workers to make meal choices that support mood, energy, and long-term health.
In summary, as Thailand continues to navigate the nutrition transition—balancing modern convenience with traditional dietary wisdom—these latest scientific insights on blood sugar dips underscore the importance of dietary patterns over technology or supplements. By adjusting what, how, and when we eat, Thai society can build more resilient foundations for a healthier future.
For further expert guidance or to assess your own risk, consult with dietitians at public hospitals or community health clinics, which increasingly offer advice grounded in these latest findings. At home, start with easy swaps and mindful meal planning—a change that can ripple out to nationwide well-being.