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 because of 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 vitamin, fat-burning potential, and real-time suggestions to optimize your eating regimen.
However right here’s the factor: CGMs had been developed for folks with diabetes, the place monitoring blood sugar is actually life-saving. In the event you don’t have diabetes, does slapping one in your arm provide any actual advantages—or simply extra knowledge than you want?
What “Regular” Blood Glucose Really Seems 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 ought to be right down to below 7.8 mmol/L or 140 mg/dL
A large 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 folks 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 folks with wholesome metabolic perform, your pancreas shortly clears that sugar and brings your ranges again to baseline.
No human trial has proven that these short-lived spikes in wholesome persons are dangerous, or that they improve the danger for illness.
Do CGMs Change Well being Behaviours in Wholesome Individuals?
Let’s break down what latest 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 carrying CGMs. Although the gadgets clearly detected increased spikes with the refined-carb meals, this didn’t result in long-term dietary modifications.
🏃 Train Doesn’t Shift Glucose within the Means You May Count on
In a 2023 Canadian examine (PMID: 37562361), 27 sedentary adults wore CGMs whereas doing 11 minutes of day by day vigorous calisthenics vs. sitting. The intervention group bought 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 obese adults with out diabetes. Members 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 stated they checked the info regularly—however few understood it. Some even eradicated wholesome carbs unnecessarily.
“CGM use outdoors of a scientific setting might result in inappropriate dietary restrictions and elevated meals nervousness.” — Research authors
Backside line: CGMs aren’t driving higher outcomes in people who find themselves already metabolically wholesome. They might even backfire.
Are Put up-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 tissues and liver.
- This whole course of is regular, short-term, and not dangerous in wholesome folks.
The spike is a part of the system working appropriately, not failing.
Research in wholesome folks present that transient 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 typically result in excessive meals avoidance or nervousness—not higher well being.
The Case In opposition to Carrying a CGM With out Diabetes
| Concern | What the Science Reveals |
|---|---|
| Medicalizing regular biology | 97% of CGM readings in wholesome folks fall inside vary (CGMap knowledge). 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 folks. |
| Pores and skin reactions | Adhesives could cause rashes or allergic reactions (PMID: 31794494). |
| Knowledge obsession | Individuals typically change into overly centered on particular person readings. This may gas nervousness 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
- Scientific analysis settings finding out metabolic perform
However for most individuals, life-style components (eating regimen, sleep, train, stress) provide you with extra impression than micromanaging your glucose minute-by-minute.
Conclusion: You In all probability Don’t Want a CGM
In the event you don’t have diabetes or a identified 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 folks
❌ You may find yourself overcorrecting, over-restricting, or stressing out
Save your cash—and spend it on fiber-rich meals, motion you get pleasure from, and good sleep hygiene. The straightforward stuff nonetheless works greatest.