Lately, I’ve seen a growing interest from clients in my practice wondering if they need a CGM to know how to “flatten their blood sugar curve.” CGMs are devices traditionally used by people with diabetes to track blood sugar levels.If you have Type 1 diabetes or take insulin to control your blood sugars, you’re likely already monitoring yourself. It’s an important and necessary piece of managing your health. But what about those who aren’t managing diabetes? Can tracking our blood sugars with a CGM help optimize health, even if we’re not at risk?
How Blood Sugar Affects Us All
Every time we eat, our blood sugar (glucose) levels rise in response to the carbohydrates in our meal. This is a normal part of digestion. That being said, it’s beneficial to health to avoid frequent extreme spikes and drops. Chronic fluctuations may increase the risk of metabolic issues, like insulin resistance, and ultimately, diabetes.
Different foods impact glucose levels in various ways. Carbohydrates, especially those high in added sugars, cause a rapid rise in blood sugar, while fiber, fats, and proteins help slow this process. For instance, a common meal of rice and beans topped with guacamole contains carbs, fiber and fat and would result in more stable blood sugar levels compared to eating rice alone. While those with normal blood sugar control can enjoy carbs with little concern, they may notice feeling better and longer lasting energy when they pair carb-rich foods with protein or fats. For example, eating an apple with peanut butter compared to eating an apple by itself.
Does How We Eat Matter?
Beyond what we eat, how we eat also plays a crucial role in stabilizing blood sugar. A study published in Nutrients explored whether eating vegetables before carbs affects post-meal blood sugar. The findings? Eating veggies first (whether you eat quickly or slowly) resulted in lower blood sugar spikes compared to eating carbs first.
Similar studies have shown that eating protein or fats before carbs can also produce a lower post-meal blood sugar response. And while this particular study didn’t show a difference in speed, other research has found that people who eat more slowly tend to have lower glucose and insulin levels after meals compared to those who eat quickly.
The good news: Most of us eat a combination of foods at a meal versus carbs only. If you’re curious, experiment with eating slower and/or eating fats, protein, or veggies first. Take note to see if it makes any difference in how you feel!
Back to Continuous Glucose Monitors (CGM)…
CGM machines track glucose levels in near real-time, revealing how different foods, stress, exercise, and sleep patterns affect your blood sugar. Some people without diabetes are turning to these devices for insight into how their lifestyle impacts glucose levels.
Potential benefits? Learning how certain foods affect your glucose might encourage more nutrient-dense eating habits and support stable blood sugar levels. Outside of diet, CGMs could also help you recognize how stress or poor sleep affects blood sugar control.
However, this information comes with a cost—literally. CGMs are expensive, and if you don’t have diabetes, insurance likely won’t cover the expense. Plus, constantly monitoring your blood sugar can lead to unnecessary anxiety. Tracking too much data can make you hyper-focused on achieving “perfect” numbers, which may not be realistic in the long run. This is especially true for people who struggle with disordered eating or obsessive behaviors. It’s the same reason I often advise against obsessively checking sleep data—trust how you feel first. You are wiser than a device.
Can You Keep Your Blood Sugar Balanced Without a CGM?
Yes! Here’s what we recommend at McDaniel Nutrition:
- Pair carb-rich foods with fats and proteins at meals.
- Enjoy fiber-rich veggies with meals, and try eating them first.
- Slow down and sit down when you eat.
- Eat mindfully—avoid multitasking during meals.
Ultimately, optimizing your blood sugar isn’t about micromanaging every bite. It’s about building balanced, nutrient-dense eating habits that work for your body over the long term.