In recent years, tracking blood sugar levels has emerged as a key wellness trend, gaining popularity even among people who don’t have diabetes. While continuous glucose monitors (CGMs) were initially designed for diabetic patients, new models now allow non-diabetic users to monitor their glucose levels in real time. Some experts argue that monitoring blood sugar fluctuations could offer benefits that go beyond diabetes management, such as improving heart health.
CGMs are small, wearable devices that track blood sugar levels throughout the day, providing immediate feedback on how lifestyle factors like food, sleep, exercise, and stress impact the body’s glucose balance. These devices, which were first approved by the Food and Drug Administration (FDA) in 1999, have evolved into sleek systems that can be worn on the arm and synced to a smartphone for easy tracking. With new FDA approvals for over-the-counter CGMs, they are now available to the general public, including those without diabetes, sparking widespread discussions on their potential health benefits.
Shannon Sackley, a 30-year-old realtor in Los Angeles, doesn’t have diabetes but began using a CGM after observing a friend with diabetes benefit from the technology. “I think it’s exciting, and it’s amazing that you can see how food affects your body,” says Sackley, who has now been wearing a CGM for a couple of months. As more people share their experiences with CGMs on platforms like Reddit, many are curious whether the technology can help with weight loss or enhance exercise routines.
For years, people with diabetes were forced to monitor their blood sugar through finger-pricking, a painful process that only provided a snapshot of glucose levels at a given moment. Dr. Michael Natter, an endocrinologist and diabetic, likens the finger-prick method to trying to “fly an airplane with a blindfold on” because it lacks the constant feedback provided by CGMs.
Blood sugar levels naturally fluctuate throughout the day, typically being lowest in the morning before meals. The normal range for fasting blood sugar is between 70 and 100 milligrams per deciliter (mg/dL). After eating, blood sugar levels rise as the body processes carbohydrates, which convert to glucose. For most people without diabetes, a blood sugar level under 140 mg/dL is considered acceptable after meals. However, for diabetics, levels should stay below 180 mg/dL.
External factors such as stress and sleep can also impact blood sugar levels. Research by the National Sleep Foundation has shown a clear connection between poor sleep and higher blood sugar readings. When we don’t get enough rest, stress hormones like cortisol increase, causing blood sugar levels to rise.
There’s still a lack of conclusive research on the benefits of blood sugar tracking for healthy individuals. Dr. Natter points out that CGMs are calibrated for people with diabetes, and it’s unclear what constitutes a “healthy” glucose level for someone without the condition. While fluctuations in blood sugar are normal, becoming overly focused on small spikes may cause unnecessary stress.
A recent study at Boston University found that even healthy individuals can experience significant blood sugar spikes. The researchers discovered that some participants without diabetes spent hours each day with blood sugar levels above 140 mg/dL, and for brief periods, even exceeded 180 mg/dL. While these fluctuations are common, the long-term implications of these spikes remain uncertain.
While there’s still much to learn about the effects of blood sugar tracking on healthy individuals, CGMs could be valuable tools for early detection and prevention. For people with a family history of diabetes or those who are pre-diabetic, using a CGM may offer valuable insights into blood sugar patterns, potentially preventing or delaying the onset of type 2 diabetes.
Dr. Vijaya Surampudi, an endocrinologist at UCLA Health, believes CGMs could be particularly beneficial for individuals with polycystic ovarian syndrome (PCOS), a condition often linked to insulin resistance. Women with PCOS can use CGMs to identify foods that trigger blood sugar spikes and make more informed dietary choices.
For users like Sackley, the CGM has provided clarity on how certain foods, such as dates or “healthy” protein bars, can cause significant blood sugar spikes. She has learned to make lifestyle changes, like walking after meals, to improve her glucose levels. Avoiding sugar spikes later in the evening has also helped improve her sleep quality and energy levels the following day.
As CGMs become more accessible to the general public, their potential to prevent or delay diabetes is increasingly recognized. For many users, the ability to monitor blood sugar fluctuations in real time could lead to healthier habits, more informed dietary choices, and improved overall well-being. However, until further research clarifies the full impact of blood sugar spikes on long-term health, it’s important for individuals to approach blood sugar tracking with a balanced perspective.
Ultimately, while CGMs may not be necessary for everyone, they offer exciting possibilities for those seeking to optimize their health and prevent future complications related to blood sugar imbalances.
