The Hype, The Science, and What Wholesome Individuals Ought to Know About CGMs.
Why CGMs Took Off within the “Wellness” World
Steady glucose displays (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 on your metabolism—claiming to unlock personalised diet, fat-burning potential, and real-time suggestions to optimize your weight loss program.
However right here’s the factor: CGMs had been developed for folks with diabetesthe place monitoring blood sugar is actually life-saving. When you don’t have diabetes, does slapping one in your arm supply any actual advantages—or simply extra information than you want?
What “Regular” Blood Glucose Really Seems to be 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 all the way down to beneath 7.8 mmol/L or 140 mg/dL
A large research referred to as Cgmap (n > 7,000 wholesome adults aged 40–70) gave an in depth take 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 occurparticularly after consuming. However these are regular and anticipated. In folks with wholesome metabolic operate, 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 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 latest human trials have found.
🍽️ CGMs Don’t Change Diets A lot
In a 2022 crossover research (PMID: 36279286), 15 wholesome adults ate two isocaloric diets—one excessive in refined carbs, one excessive in fiber—whereas carrying CGMs. Although the units clearly detected greater spikes with the refined-carb meals, this didn’t result in long-term dietary modifications.
🏃 Train Doesn’t Shift Glucose within the Manner You Would possibly Count on
In a 2023 Canadian research (PMID: 37562361), 27 sedentary adults wore CGMs whereas doing 11 minutes of every day vigorous calisthenics vs. sitting. The intervention group obtained fitterhowever their glucose didn’t budge—imply glucose and glycemic variability remained unchanged.
🕐 TRE (Time-Restricted Consuming) + CGMs = Minor Modifications
A 2023 RCT (PMID: 37527388) studied chubby adults with out diabetes. Individuals 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 information steadily—however few understood it. Some even eradicated wholesome carbs unnecessarily.
“CGM use outdoors of a medical setting might result in inappropriate dietary restrictions and elevated meals anxiousness.” — Research authors
Backside line: CGMs aren’t driving higher outcomes in people who find themselves already metabolically wholesome. They might 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 tissues and liver.
- This whole course of is regular, momentaryand not dangerous in wholesome folks.
The spike is a part of the system working accuratelynot failing.
Research in wholesome folks 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 In opposition to Sporting a CGM With out Diabetes
| Concern | What the Science Reveals |
|---|---|
| Medicalizing regular biology | 97% of CGM readings in wholesome folks 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 folks. |
| Pores and skin reactions | Adhesives may cause rashes or allergic reactions (PMID: 31794494). |
| Knowledge obsession | Individuals usually grow to be overly targeted on particular person readings. This may gasoline anxiousness or orthorexia-like behaviors. |
CGMs For Non-Diabetics – Can They Assist?
Probably—however solely in very particular circumstances:
- Pre-diabetes screening in high-risk people (household historical past, PCOS, weight problems)
- Elite athletic efficiencythe place exact fueling would possibly have an effect on endurance
- Scientific analysis settings learning metabolic operate
However for most individuals, life-style elements (weight loss program, sleep, train, stress) offer you extra impression than micromanaging your glucose minute-by-minute.
Conclusion: You Most likely Don’t Want a CGM
When 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 would possibly 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 easy stuff nonetheless works finest.
