It would be nice if there were a one-size-fits-all approach to eating that would optimize your health. Sadly, that doesn’t exist as each person is unique with their own genetic factors, stressors, and lifestyles that impact their overall health. But, a continuous blood glucose monitor (CGM) can help you learn more about optimizing your health.
This article will teach you everything you need to know about using a CGM to discover the perfect, personalized diet for your body – and why you should!
What is Continuous Glucose Monitoring (CGM)?
Blood glucose is another name for blood sugar, a term you may recognize. Continuous glucose monitoring refers to wearable technology that makes it easier to track your blood sugar levels on time.
Initially developed for people with diabetes, continuous glucose monitoring allows you to see in real-time how your glucose changes over a few hours or days. It helps you recognize trends and make more informed decisions about what food to eat, when to exercise, and when to take certain medications.
How Does a CGM work?
A CGM is attached to your upper arm and abdomen. It works through a tiny sensor inserted under your skin that measures your interstitial glucose level. Further, your interstitial glucose level references the glucose in the fluid between cells.
The sensor tests glucose every few minutes, and a transmitter wirelessly sends the information to a monitor. That monitor could be an app on your smartphone, depending on which brand of CGM you choose.
Initially developed for people with diabetes, continuous glucose monitoring allows you to see in real-time how your glucose changes over a few hours or days. It helps you recognize trends and make more informed decisions about what food to eat, when to exercise, and when to take certain medications.
If I Don’t Have Diabetes, Why Do I Need a CGM?
Blood sugar levels tell you how much insulin your body needs and when. Blood sugar levels that vary greatly, or go up and down a lot, can damage your body differently. Hyperglycemia (high blood sugar) or hypoglycemia (low blood sugar) can cause serious health problems if not addressed.
For example, chronically elevated blood sugar levels will lead to insulin resistance and type 2 diabetes.
Insulin resistance occurs when your body becomes numb to the effects of insulin. Your pancreas produces excess insulin in response to elevated blood sugar levels. Cells then uptake more glucose from the bloodstream. Due to an overload of glucose, cells produce fewer receptors for insulin.
Issues with blood sugar levels can cause other chronic health conditions like cardiovascular disease, stroke, obesity, and cancer.
Your diet is the most important determining factor of blood sugar levels. That’s why a continuous glucose monitor is useful even if you don’t have diabetes. It helps you monitor your metabolic health and prevent the onset of chronic disease.
You don’t have to have diabetes or be overweight to experience poor metabolic health.
What is Metabolic Health?
Metabolic health refers to how well your body can convert energy from the food you eat to support optimal organ function. It measures your metabolism’s ability to maintain optimal blood sugar levels, insulin sensitivity, blood cholesterol, and blood pressure. Unfortunately, due to our stressful lives, only 12% of Americans have optimal metabolic health biomarkers.
How can a CGM Optimize Metabolic Health?
You don’t have to have diabetes or be overweight to experience poor metabolic health. One study found that eating cereal led to blood sugar spikes in the pre-diabetes range (>140 mg/dL) for 80% of adults who do not have diabetes. That means you could be a healthy adult in your mid-30s and still have sub-optimal blood sugar levels. Here are several ways a continuous glucose monitor can help you optimize your metabolic health.
Minimize Glucose Spikes After Meals
Excessive spikes are dangerous for a variety of reasons. Glucose spikes are linked to chronic diseases due to oxidative stress and inflammation. They are considered a risk factor for developing type 2 diabetes as well as linked to cardiovascular disease, liver disease, obesity, stroke, and cognitive dysfunction. A CGM device can help you minimize glucose spikes after meals.
According to the International Diabetes Federation, healthy individuals should not exceed 140mg/dL after meals, and glucose should revert to pre-meal levels within two to three hours. However, studies have found that a healthy person should aim for glucose levels below 100 mg/DL for the majority of the day, with spikes rarely exceeding 120mg/dL.
Limit Variability in Glucose Levels
A CGM device will help you limit variability in glucose levels. Glycemic variability refers to large swings in glucose levels. These peaks and dips are potentially more harmful than sustained high glucose levels due to tissue-damaging free radicals, damage to blood vessels, inflammation, and poor stress response. Variability increases as your body become more insulin-resistant.
To achieve optimal health, you should eat in a way that produces the lowest amount of glycemic variability. A CGM will help you determine what diet will best serve you in this endeavor.
Fasting Glucose Ranges
Fasting glucose measures glucose levels after at least eight hours without consuming calories. A high fasting glucose number is a strong predictor of developing diabetes and may be a risk factor for heart disease and other health problems. Up to 70% of people at the prediabetes level will eventually develop diabetes, and approximately 90% aren’t aware of their condition!
Fortunately, tools like a CGM can help you improve glucose levels with dietary and lifestyle changes.
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CGM’s Offer a Personalized Approach
Continuous glucose monitoring offers a personalized approach to healthcare. There’s not a one-size-fits-all diet that will optimize your blood sugar levels. You can’t determine how your body will respond to a meal solely based on the food’s carbohydrate content or glycemic load.
Common metrics like the glycemic index fail to account for genetics, weight, sleep, stress, gut microbiome, and insulin sensitivity – which are all part of the glycemic response.
The best way to determine an optimal diet is through data and analysis. A CGM makes that possible.
Work with a Holistic Health Coach
As a certified Holistic Health Coach, I prioritize getting to the root cause of each of my client’s health concerns. I’ve partnered with a CGM company to offer clients the most personalized and data-driven protocols in my one-on-one and group coaching programs. If you’re ready to optimize your health and start living life to the fullest – reach out to me to get started!
Mandy Patterson
