Continuous Glucose Monitors (CGMs) used to be reserved for people with diabetes.
Now they’re everywhere:
• athletes
• biohackers
• influencers
• longevity enthusiasts
They promise:
• metabolic optimisation
• fat loss insights
• energy control
• “perfect” blood sugar
But here’s the real question:
Are CGMs actually useful if you don’t have diabetes?
In this doctor-led guide, I’ll explain:
- what CGMs really measure
- what they can and can’t tell you
- whether they improve health in non-diabetics
- when they may cause harm
- who might genuinely benefit
Quick verdict
|
Question |
Answer |
|
Are CGMs medically necessary for non-diabetics? |
❌ No |
|
Can they provide insights? |
⚠️ Sometimes |
|
Do they improve outcomes in healthy people? |
❌ Not proven |
|
Can they cause anxiety? |
⚠️ Yes |
|
Are they useful for some people? |
✅ Occasionally |
Doctor’s bottom line:
For most non-diabetics, CGMs are not necessary and may create false problems.
They can be useful in specific situations, but they are not magic tools.
What is a CGM?
A Continuous Glucose Monitor is a small wearable sensor that:
- sits under the skin
- measures glucose in interstitial fluid
- updates readings every few minutes
- sends data to a phone
It does not directly measure blood glucose; it estimates it.
What CGMs are brilliant for
CGMs are lifesaving for:
• type 1 diabetes
• insulin-treated type 2 diabetes
• hypoglycaemia unawareness
In these cases, CGMs:
- prevent dangerous lows
- guide insulin dosing
- reduce hospitalisations
What CGMs are not designed for
They are not designed for:
- general weight loss
- “metabolic optimisation”
- longevity tracking
- perfect eating
Most of these claims are not evidence-based.
Why CGMs are trending among healthy people
CGMs appeal because they:
- show real-time feedback
- create a sense of control
- gamify eating
- feel scientific
But real-time data doesn’t always mean useful data.
What CGMs can tell non-diabetics
They can show:
• glucose responses to foods
• spikes after meals
• fasting glucose trends
This can be interesting.
But interesting ≠ clinically meaningful.
What CGMs can’t reliably tell you
They cannot tell you:
• whether a food is “bad”
• whether you are unhealthy
• whether you should avoid carbs
• whether you are insulin resistant
• your long-term disease risk
These require clinical context.
Why CGMs can be misleading
Glucose naturally fluctuates.
Spikes after meals are:
• normal
• expected
• healthy
Trying to flatten every spike can:
• increase food anxiety
• encourage restriction
• lead to disordered eating
• create false alarms
Who might benefit from CGMs
CGMs may be useful if you:
• have prediabetes
• have insulin resistance
• have PCOS
• have unexplained fatigue after meals
• are working with a clinician
They should be used as educational tools, not judges.
Who should avoid CGMs
Be cautious if you:
• struggle with food anxiety
• have a history of disordered eating
• are prone to obsessive tracking
• want “perfect” numbers
In these cases, CGMs often cause harm.
Better ways to track metabolic health
Instead of obsessing over glucose:
Focus on:
• waist circumference
• weight trends
• blood pressure
• energy levels
• sleep
• fitness
These matter more.
This is why Healthiyer is building the
👉 Metabolic Snapshot Tool (coming soon)
— to track what actually predicts health.
More from Healthiyer
For a clearer understanding of metabolic health, combine this with:
- 👉 Best Smart Scales for Weight Loss and Metabolic Health
(Primary buying guide) - 👉 Are Smart Scales Accurate for Body Fat?
(Trust pillar) - 👉 BMI vs Waist Circumference: Which Matters More?
(Risk interpretation) - 👉 What Is Visceral Fat and Can You Measure It at Home?
(Deep metabolic education)
Why we’re building the Metabolic Snapshot Tool
Because:
• people don’t need more numbers
• they need context
• they need direction
• they need clarity
The tool will:
• remove noise
• show trends
• highlight risk
• reduce panic
Medical safety note
This article is educational.
If you have symptoms such as extreme fatigue, thirst, weight changes, or dizziness, speak to your GP.
Summary
|
Claim |
True? |
|
CGMs are essential for healthy people |
❌ |
|
They can show food responses |
✅ |
|
They improve health outcomes |
❌ |
|
They can cause anxiety |
⚠️ |
|
They are useful in select cases |
✅ |
References
- NHS — Type 2 diabetes overview
https://www.nhs.uk/conditions/type-2-diabetes/ - NICE — Type 2 diabetes in adults: management (NG28)
https://www.nice.org.uk/guidance/ng28 - NIH — Continuous glucose monitoring overview
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549691/
