The Hype, The Science, and What Wholesome Individuals Ought to Know About CGMs.
Why CGMs Took Off within the “Wellness” World
Steady glucose screens (CGMs) have exploded in recognition due to influencers, wellness startups, and biohacking apps. CGMs for non-diabetics are sometimes marketed because the next-gen Fitbit to your metabolism—claiming to unlock personalised diet, fat-burning potential, and real-time suggestions to optimize your eating regimen.
However right here’s the factor: CGMs have been developed for individuals with diabetes, the place monitoring blood sugar is actually life-saving. If you happen to don’t have diabetes, does slapping one in your arm provide any actual advantages—or simply extra information than you want?
What “Regular” Blood Glucose Really Appears Like
Regular fasting glucose ranges vary between 3.9-5.6 mmol/L or 70-100 mg/dL. After meals, reaching 7.8 mmol/L (140 mg/dL) is regular, as your physique releases insulin to shuttle the glucose into the cells. 2 hours after consuming, blood glucose must be right down to underneath 7.8 mmol/L or 140 mg/dL
An enormous examine referred to as CGMap (n > 7,000 wholesome adults aged 40–70) gave an in depth have a look at typical glucose ranges in individuals with out diabetes:
- Common 24-hour glucose: ~5.5 mmol/L (99 mg/dL)
- Time spent ≥7.8 mmol/L (140 mg/dL): lower than 3% of the day (about 20 minutes)
- In a single day lows <3.9 mmol/L (70 mg/dL): uncommon
So sure—glucose spikes do occur, particularly after consuming. However these are regular and anticipated. In individuals with wholesome metabolic operate, your pancreas rapidly clears that sugar and brings your ranges again to baseline.
No human trial has proven that these short-lived spikes in wholesome individuals are dangerous, or that they improve the danger for illness.
Do CGMs Change Well being Behaviours in Wholesome Individuals?
Let’s break down what current human trials have found.
🍽️ CGMs Don’t Change Diets A lot
In a 2022 crossover examine (PMID: 36279286), 15 wholesome adults ate two isocaloric diets—one excessive in refined carbs, one excessive in fiber—whereas sporting CGMs. Although the units clearly detected greater spikes with the refined-carb meals, this didn’t result in long-term dietary adjustments.
🏃 Train Doesn’t Shift Glucose within the Approach You May Count on
In a 2023 Canadian examine (PMID: 37562361), 27 sedentary adults wore CGMs whereas doing 11 minutes of every day vigorous calisthenics vs. sitting. The intervention group obtained fitter, however their glucose didn’t budge—imply glucose and glycemic variability remained unchanged.
🕐 TRE (Time-Restricted Consuming) + CGMs = Minor Adjustments
A 2023 RCT (PMID: 37527388) studied chubby adults with out diabetes. Contributors did time-restricted consuming (consuming 7am–3pm) with a calorie deficit, in comparison with a calorie deficit alone.
- The TRE group had barely smaller glucose spikes (~0.3 mmol/L decrease),
- However no change in weight reduction or imply glucose.
🧠 Most Individuals Misread CGM Knowledge
In a 2023 survey of non-diabetic CGM customers (PMID: 37470511), most individuals mentioned they checked the info ceaselessly—however few understood it. Some even eradicated wholesome carbs unnecessarily.
“CGM use exterior of a medical setting could result in inappropriate dietary restrictions and elevated meals anxiousness.” — Examine authors
Backside line: CGMs aren’t driving higher outcomes in people who find themselves already metabolically wholesome. They could even backfire.
Are Publish-Meal Glucose Spikes Dangerous?
No, and right here’s why:
- After you eat carbs, glucose naturally rises.
- Your pancreas releases insulin, which clears the sugar into your muscle groups and liver.
- This complete course of is regular, non permanent, and not dangerous in wholesome individuals.
The spike is a part of the system working appropriately, not failing.
Research in wholesome individuals present that temporary post-meal glucose elevations (e.g. 120–140 mg/dL for an hour) are not related with irritation, oxidative stress, or long-term metabolic harm. Makes an attempt to flatten these small rises usually result in excessive meals avoidance or anxiousness—not higher well being.
The Case Towards Sporting a CGM With out Diabetes
| Concern | What the Science Exhibits |
|---|---|
| Medicalizing regular biology | 97% of CGM readings in wholesome individuals fall inside vary (CGMap information). Regular spikes don’t want “fixing.” |
| Inaccuracy | Even newer CGMs (like Dexcom G7 and Libre 3) present 9–14% error charges in comparison with lab glucose in wholesome individuals. |
| Pores and skin reactions | Adhesives may cause rashes or allergic reactions (PMID: 31794494). |
| Knowledge obsession | Individuals usually change into overly centered on particular person readings. This may gasoline anxiousness or orthorexia-like behaviors. |
CGMs For Non-Diabetics – Can They Assist?
Presumably—however solely in very particular instances:
- Pre-diabetes screening in high-risk people (household historical past, PCOS, weight problems)
- Elite athletic efficiency, the place exact fueling may have an effect on endurance
- Medical analysis settings finding out metabolic operate
However for most individuals, life-style components (eating regimen, sleep, train, stress) provide you with extra affect than micromanaging your glucose minute-by-minute.
Conclusion: You In all probability Don’t Want a CGM
If you happen to don’t have diabetes or a recognized blood sugar dysfunction:
✅ Your physique handles glucose regulation by itself
✅ Small spikes after consuming are regular and innocent
❌ CGMs don’t meaningfully enhance well being outcomes in wholesome individuals
❌ You may find yourself overcorrecting, over-restricting, or stressing out
Save your cash—and spend it on fiber-rich meals, motion you take pleasure in, and good sleep hygiene. The easy stuff nonetheless works finest.