Nutrition and hydration
Explore food tips, smart swaps, and label tricks—using Stelo to see how each tweak impacts your glucose.*
Smart device sold separately.†
Bright bites
Add three colorful vegetables to your plate—think carrots, spinach, bell peppers, zucchini, and more. Use Stelo to monitor your glucose after eating and see if this vibrant change helps keep your glucose steady. Sometimes, simple swaps lead to powerful insights.
- What to watch for: Post-meal glucose spikes or smoother curves.
- Why it matters: Colorful vegetables add fiber and nutrients that support balanced glucose and longer-lasting energy.
Dive deeper on the Stelo Blog:
DIY dressing discovery
Make your own salad dressing and compare it to a store-bought version. Use Stelo to check your glucose before and after each meal. Your homemade recipe may be the secret to a smoother glucose curve.
- What to watch for: Glucose spikes from added sugars or stabilizing effects from homemade ingredients.
- Why it matters: You’ll learn how small ingredient swaps can lead to smoother glucose curves.
Want some inspiration? Try this simple lemon dressing recipe:
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp honey
- Salt and pepper to taste
Slow down and savor
Put your fork down between bites and take your time eating. With the Stelo app, check your glucose after your meal to see if this slower pace gives your glucose a little more chill.
- What to watch for: A gentler rise and fall in glucose.
- Why it matters: Eating slowly can help digestion and reduce glucose spikes—your data will show the difference.
Dive deeper on the Stelo Blog:
Fiber boost focus
Add a hearty scoop of beans or lentils to your lunch. This fiber-rich upgrade can help keep your glucose levels steadier—and by checking your glucose levels in the Stelo app after eating, you’ll see first-hand how your body responds, helping you build habits that work for you.
- What to watch for: A steadier post-meal glucose curve.
- Why it matters: Fiber helps slow digestion and supports long-lasting energy.
Dive deeper on the Stelo Blog:
Dare to dairy (or not)
Ready to shake up your morning ritual? Trade your usual dairy milk for a splash of creamy, unsweetened almond milk in your coffee for a simple low-carb swap. Use Stelo to observe any shifts in
your glucose.
- What to watch for: Lower post-coffee glucose levels.
- Why it matters: A simple low-carb swap can support better morning glucose balance.
Dive deeper on the Stelo Blog:
Hidden sugar sleuth
Next time you're at the grocery store, compare two different brands of pasta sauce. Look closely at the nutrition labels and ingredient lists to spot added sugar.
Then, for a deeper dive, grab two jars of peanut butter—one natural and one conventional—and place them side by side. Examine the ingredients: natural peanut butter should list just peanuts (and maybe salt). Check the “Added Sugars” line under Total Sugars to see the difference.
- What to watch for: Terms like cane sugar, corn syrup, glucose-fructose, palm oil, or molasses are common giveaways.
- Why it matters: The less added or hidden sugars = steadier glucose. Having confidence in how to interpret labels empowers you to make informed choices.
Dive deeper on the Stelo Blog:
Fruit smarts
Explore how fruit and food pairings affect your glucose. Start by eating a banana on its own and note how you feel. On another day, eat a spoonful of unsweetened almond butter before the banana—this adds fat and protein, which can help slow glucose spikes. Then, compare that to a day when you eat a handful of berries like blueberries, strawberries, or blackberries, which are naturally lower in sugar and higher in fiber.
- What to watch for: Notice how your glucose levels, energy, mood, or hunger levels shift with each option.
- Why it matters: This is a simple way to tune into how your body responds and find what works best for you.
Dive deeper on the Stelo Blog:
Breakfast detective
Experiment with different breakfast combinations over the course of a few days, then see how they affect your glucose using Stelo. Before you try each breakfast suggestion, make a note of your glucose, then check it again 1-2 hours after you eat in the Stelo app. This will let you see which foods may cause variations in your glucose levels. If you don’t see a spike, you’re on the right track.
- Day 1: Eat your regular breakfast foods. If you don’t normally eat breakfast, try eating a balanced breakfast using the Plate Method to see what kind of difference it makes in your glucose.
- Day 2: Eat a balanced breakfast of healthy carbs and protein. Try pairing whole wheat toast with half an avocado, two eggs, and a handful of berries.
- Day 3: Try a higher fiber breakfast. Experiment with adding more fiber to your breakfast, like pairing oatmeal with sliced almonds and berries, or opt for a bowl of bran flakes.
- What to watch for: Which breakfast keeps your glucose most stable.
- Why it matters: Discover your personal winning breakfast combo.
Dive deeper on the Stelo Blog:
Unpuzzle your portions
Use the Plate Method to balance meals and snacks. Track your glucose in Stelo to see how portion size affects stability.
- What to watch for: Spikes from oversized portions vs. steadier levels with balanced meals.
- Why it matters: Portion awareness helps prevent glucose swings and supports long-term health.
Dive deeper on the Stelo Blog:
Hydration boost
Hydration isn’t just about drinking water—try adding water-rich fruits and veggies like cucumbers, watermelon, oranges, or celery
to your meals. Use Stelo to compare meals with and without these additions. This is a refreshing way to tune into how hydration from food supports your glucose health.
- What to watch for: Smoother glucose curves and better energy.
- Why it matters: Hydrating foods can support digestion, reduce cravings, and help maintain glucose balance, especially when paired with fiber and healthy fats.
Dive deeper on the Stelo Blog:
Smart grain swaps
Try a simple swap experiment with Stelo to see how different grains affect your glucose. Start by eating a meal with white rice and track your glucose response. On another day, swap the white rice for quinoa or brown rice in a similar meal and compare the results. Use Stelo to observe how your body responds to each option.
- What to watch for: Sharp spikes, slow returns to baseline, or energy crashes.
- Why it matters: Even though these grains have similar carb counts, their fiber and protein content can lead to very different glucose curves—your data reveals which swaps work best for you and your glucose.
Dive deeper on the Stelo Blog:
Share your success on social
Challenges are even better when we’re all in it together. Share your progress with the Stelo community on social by tagging @Stelo
and using hashtag #experimentingwithstelo
*Everyone's glucose responses are unique. It’s normal if you don’t notice positive changes in your glucose overnight. Please consult with your healthcare provider regarding your individual health needs. †For Stelo app compatibility information, visit stelo.com/compatibility.
INDICATIONS FOR USE: The Stelo Glucose Biosensor System is an over-the-counter (OTC) integrated Continuous Glucose Monitor (iCGM) intended to continuously measure, record, analyze, and display glucose values in people 18 years and older not on insulin. The Stelo Glucose Biosensor System helps to detect normal (euglycemic) and low or high (dysglycemic) glucose levels. The Stelo Glucose Biosensor System may also help the user better understand how lifestyle and behavior modification, including diet and exercise, impact glucose excursion. The user is not intended to take medical action based on the device output without consultation with a qualified healthcare professional.
STELO IMPORTANT INFORMATION: Consult your healthcare provider before making any medication adjustments based on your sensor readings and do not take any other medical action based on your sensor readings without consulting your healthcare provider. Do not use if you have problematic hypoglycemia. Failure to use Stelo and its components according to the instructions for use provided and to properly consider all indications, contraindications, warnings, precautions, and cautions in those instructions for use may result in you missing a severe hypoglycemia (low blood glucose) or hyperglycemia (high blood glucose) occurrence. If your sensor readings are not consistent with your symptoms, a blood glucose meter may be an option as needed and consult your healthcare provider. Seek medical advice and attention when appropriate, including before making any medication adjustments and/or for any medical emergency.
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