Pancakes and Blood Sugar - CGM Experiment

During my “cheat week,” I tested Ikea’s frozen pancakes with my CGM to see how they affect blood glucose. I had four pancakes with a bit of Greek yogurt and some fresh fruit. My blood sugar jumped from 5.3 to 9.3 mmol/L — a massive 76% increase — and shockingly, the spike lasted over 8.5 hours. This result was far worse than I expected, especially for a simple breakfast. While it might feel like an easy option, this kind of processed meal can have long-lasting effects on your glucose levels. It’s a strong reminder to rethink how often we indulge in convenience foods.

Metabolic Health Insights 🔬

This experiment underscores how ultra-processed foods like frozen pancakes can create severe and prolonged postprandial glucose spikes. The combination of refined carbohydrates and added sugars leads to rapid absorption and delayed clearance, particularly problematic for those with insulin resistance. Prolonged elevations in blood sugar increase oxidative stress, worsen inflammation, and reduce metabolic flexibility. Using a CGM can illuminate just how dramatically these common foods disrupt glucose stability. If you’re working on reversing prediabetes, managing type 2 diabetes, or just aiming for steady energy, minimizing highly processed carb-heavy foods is essential.