Blood Sugar Hacks
Blood sugar hacks have exploded across social media in the last couple of years. You’ve likely seen claims that simple tricks — like drinking vinegar before meals, changing the order of foods on your plate, eating a handful of nuts before carbs, or going for a 10-minute walk — can “flatten your glucose curve,” stop cravings, improve hormones, reduce bloating or speed up weight loss.
Some of these tips have roots in research. Others are oversimplified, misapplied or taken to unhelpful extremes. And many trends completely ignore context - especially women’s hormones, stress levels, sleep, eating patterns and underlying metabolic needs.
This guide breaks down what blood sugar hacks can and can’t do, where the hype comes from, and what really matters for sustainable energy, appetite, digestion and hormone support.
What are the blood sugar hacks?
Some of the blood sugar hacks promoted online are that:
Eating food in the right order can reduce glucose spikes by 75%
Putting 'clothes' on carbohydrates (i.e. protein/fat) prevents glucose spikes
One tablespoon of vinegar before meals reduces glucose spikes by 30%
Sweet breakfasts make you hungrier than savoury ones
They are presented as quick solutions for stoppign cravings, flattening your glucose spikes, boosting energy, speeding up weight loss, improving skin, stabilising mood, improving sleep, supporting hormone balance and stopping afternoon crashes.
Some influencers suggest you can “hack your biology” with tiny tweaks — regardless of what you eat or how your body works.
While some ideas can be helpful, they’re rarely the full picture.
Where these claims originate
The popularity of food sequencing stems from legitimate research showing that fibre, protein, and fat slow carbohydrate absorption. This has been repackaged and massively amplified by wellness influencers and 'biohacking' content. Books and social media accounts promoting glucose hacks have claimed that specific eating orders can create dramatic reductions in glucose spikes - claims that far exceed the evidence.
Alongside this the popularity of continuous glucose monitors (CGMs), oversimplified explanations of insulin and the the idea that a flat glucose curve equals perfect health have perpetuated the fixation around blood sugar hacks.
However, glucose responses vary dramatically between people and CGM data can be easily misinterpreted. Not all spikes are harmful, in fact it's normal to spike after meals - what's more important is how high the spike is and how quickly it comes down again. Fixating on not having glucose spikes takes away from the focus on the importance of overall dietary patterns.
What the science actually says
Let's break down the hacks one at a time.
Food sequencing effects - a small study found that eating carbohydrates last, rather than first, might slightly lower blood glucose levels. But there is no evidence that this modest short-term effect translastes to long-term health benefits. Particularly as these studies were conducted on those with type 2 diabetes and so it cannot be said that the same impact of food sequencing would be seen in healthy individuals. The claim that the reduction in glucose spikes from sequencing is 75% is extreme marketing extrapolation. The actual reduction is typically 10-20%.
Fibre, protein and fat slow down carbohydrate absorption - it is well established that consuming carbohydrates alongside protein, fibre, and healthy fat slows their absorption, creating a more gradual blood glucose rise rather than a sharp spike. However, the magnitude of this effect is often exaggerated.
Vinegar before meals - vinegar consumed prior to a meal does appear to modestly reduce post-meal glucose spikes. However, this is a modest effect and dependent on taking the vinegar at the appropriate time and in adequate quantity. It is not a magic hack but a minor tool.
Sweet vs savoury breakfasts - the claim that sweet breakfasts create more hunger than savoury ones is not well-supported. What matters is the protein content and overall macronutrient balance, not the presence of sweetness. A sweet breakfast with adequate protein, fat, and fibre will provide similar satiety to a savoury one.
When blood sugar hacks may be helpful
Those with diagnosed type 2 diabetes, who have optimized overall dietary quality and consistent macronutrient balance, adding the practice of eating vegetables and protein before refined carbohydrate sources, or adding in some diluted apple cider vinegar prior to meals, may provide a modest additional benefit to postprandial glucose control. The effect is small but where there is blood sugar dysregulation in those with type 2 diabetes it may be relevant.
For those seekig increased satiety, instead of complex sequencing rules, the simpler concept of eating protein and vegetables with your carbohydrates achieves satiety improvement.
When blood sugar hacks can be harmful
Focusing obsessively on food order, while continuing to consume ultra-processed foods and excess calories, will not see meaningful health benefits. The obsession becomes an excuse for not addressing dietary quality. Focusing instead of eating balanced meals with protein, fat and fibre achieves better real-world outcomes. These hacks can also be unhelpful if you start to feel anxious about achieving 'perfect' glucose numbers, become rigid or rule-driven around eating, experience stress or guilt when glucose levels rise or ignore hunger cues because it's not the 'right' time to eat.
Over-focusing on glucose can create more stress - which ironically worsens blood sugar patterns.
What to focus on instead
Focusing on blood sugar hacks delays the crucial work of addressing insulin resistance through overall dietary quality. If you are obsessing over the order of food components, yet consuming a diet heavy in refined carbohydrates and processed foods will not see improvements in their weight, skin, energy, cravings or hormones.
The blood sugar hacks narrative creates a false binary: either follow specific sequencing rules or accept chaotic blood sugar. The reality is that dietary composition matters far more than sequence. A diet built on whole foods, adequate protein, sufficient fibre, and healthy fats will naturally lead to stable blood sugars, regardless of sequencing minutiae.
Confused? Let's talk.
It’s completely normal to feel overwhelmed by conflicting advice online. If you’d like clarity on what’s actually driving your cravings, energy dips, bloating or mood changes, we can explore this together. Book in your free call with me.
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