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 due to 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 vitamin, fat-burning potential, and real-time suggestions to optimize your eating regimen.
However right here’s the factor: CGMs had 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 supply any actual advantages—or simply extra information than you want?
What “Regular” Blood Glucose Truly 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 needs to be right down to beneath 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 take 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 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 examine (PMID: 36279286), 15 wholesome adults ate two isocaloric diets—one excessive in refined carbs, one excessive in fiber—whereas sporting CGMs. Although the gadgets 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 Manner You Would possibly 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 acquired 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. 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 Information
In a 2023 survey of non-diabetic CGM customers (PMID: 37470511), most individuals stated they checked the info continuously—however few understood it. Some even eradicated wholesome carbs unnecessarily.
“CGM use exterior of a medical setting might 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 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 groups and liver.
- This complete course of is regular, momentary, and not dangerous in wholesome individuals.
The spike is a part of the system working accurately, 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 typically 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 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 could cause rashes or allergic reactions (PMID: 31794494). |
| Information obsession | Individuals typically grow to be overly targeted on particular person readings. This could gas anxiousness or orthorexia-like behaviors. |
CGMs For Non-Diabetics – Can They Assist?
Presumably—however solely in very particular circumstances:
- 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 learning metabolic operate
However for most individuals, way of life components (eating regimen, sleep, train, stress) provide you with extra affect than micromanaging your glucose minute-by-minute.
Conclusion: You Most likely Don’t Want a CGM
If you happen to 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 individuals
❌ 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 easy stuff nonetheless works finest.