By Lizzie Streit, MS, RDN, LD

A continuous glucose monitor (CGM) is a device that constantly tracks blood sugar levels. The main purpose of using CGMs is to gather information about blood sugar patterns throughout the day, including the impact of food choices, daily activities, and exercise. This information can help users manage blood sugar levels and inform treatment decisions for those with issues related to blood sugar regulation.

In recent years, public interest in CGMs has grown and led to their increased availability and use. Read on to learn more about CGMs, who can benefit from them, and what you can do to manage blood sugar without them.

CGM Basics

Most CGM models include wireless sensors inserted under the skin of an arm or the belly that measure blood sugar every few minutes. The measurements are sent to a receiver, which may be an application on a smartphone or a separate monitor. In some cases, the monitor may be connected to an insulin pump, so that insulin can be delivered to a user when blood sugar levels reach a certain level.

Uses of CGMs

According to the National Institutes of Health, most people who use CGMs have type 1 diabetes. Since the devices continuously monitor glucose, they can help people with type 1 diabetes manage blood sugar levels better than standard glucose monitors that require multiple finger pricks spread throughout the day. They may help prevent low blood sugar emergencies and more accurately inform insulin dosage when blood sugar is high.

Individuals with type 2 diabetes, especially those who take insulin, as well as people without any known blood sugar issues may also use CGMs. However, there’s some debate over how useful or necessary CGMs are for those without diabetes. Some experts believe that CGMs can help anyone make informed decisions about food choices and exercise, while others suggest that continuous glucose monitoring for a healthy person is unnecessary and can contribute to disordered eating.

Managing Blood Sugar Without CGMs

While CGMs can be very helpful for individuals who need an accurate understanding of their blood sugar to administer insulin and manage diabetes, they may not be necessary for people without these needs. Plus, there are still many ways to maintain healthy blood sugar levels without relying on a CGM.

If you are interested in keeping your blood sugar in a healthy range throughout the day, consider these tips:

• Avoid eating carbohydrates alone. Pair them with foods that contain the other macronutrients, protein and fat, to prevent large spikes in blood sugar.

• At meals, eat protein foods and non-starchy vegetables before carbohydrate-rich foods. This order of food intake may reduce how much blood sugar increases after a meal.

• Walk after meals. Exercise improves the body’s response to blood sugar, even if it’s just 10 minutes of walking after eating.

• Follow a weight loss meal plan. Losing even a small amount of weight can improve blood sugar.

Note from Healthy For Life Meals: Eating balanced meals helps keep your blood sugar levels in check, and we’re here to assist you! Our plans are nutritionally balanced, freshly prepared, and completely done for you. Save $10 off your first order with promo code: TryHFLM.