Continuous glucose monitors (CGMs) are wearable, minimally invasive devices that measure glucose levels for days at a time. Historically, these devices have been used by people with diabetes to help monitor and manage their glucose (blood sugar) levels. Since CGMs have revolutionised the management of diabetes, health practitioners have started to utilise CGMs to better understand the glucose response and wider metabolic health of individuals without diabetes.
Data from CGMs allows users to know their glucose in near real time as well as view glucose fluctuations over time. A 2023 paper co-authored by Abbott’s medical research team and published in the scientific journal Metabolism found that CGMs like Lingo can be used to improve the metabolic health of people who do not live with diabetes. The research found that managing glucose spikes and keeping blood sugar in a stable, healthy range can have a positive impact on metabolic health.
Health benefits of CGMs and limiting glucose spikes
Compelling published research shows that using a CGM and limiting glucose spikes, both in the short term and over time, have a number of health benefits for people who don’t have diabetes, including:
Being proactive about future health: While both average and fasting glucose levels are important markers for health, glucose extremes and post-meal spikes might matter more. These specific metrics are risk factors for chronic health conditions such as insulin resistance, metabolic disease, and heart disease. (1, 2, 3, 4, 5)
Managing weight: With insights from a CGM, individuals had better success adhering to low-glycaemic and low-carb diets, (6) both of which are effective approaches for weight loss — even without intentional calorie restriction. (6, 7, 8, 9) While using a CGM, you can know your glucose in real time, learn how you uniquely respond to foods and habits, and make dietary changes that support steady glucose and lead to improvements in metabolic health and weight. (6, 10)
Identifying cravings vs. true hunger: If you just ate but feel hungrier than before, it could be due to a glucose crash. These crashes, which often follow glucose spikes, will convince you that you need to refuel ASAP. (11, 12) Research shows that using a CGM can identify which eating pattern will keep you on track for having steady energy, such as a low-glycaemic diet. CGMs can also help you differentiate cravings from true hunger, all of which can help with weight loss efforts. (6, 13)
Improving sleep: Low-glycaemic diets that nourish steady glucose have been shown to improve both sleep quality and length of sleep. (14, 15) And better sleep supports steady glucose the following day, (16) empowering you to make better choices and continue to stay steady. Using a CGM can highlight food choices that minimise glucose spikes, helping to keep you on track and better understand your glucose patterns while you sleep. (6, 10, 17, 18)
Bettering your mood: Research shows that a high-protein, low-glycaemic diet, which helps stabilise glucose, improves mood and can even lessen symptoms of depression. (19, 20) Using a CGM like Lingo can help you understand your individual glucose responses to food and encourage adherence to a low-glycaemic diet, which may provide mental health benefits. (20)
A final note from Lingo
Published research has shown that there are a number of benefits of limiting glucose spikes, which can be monitored by using a CGM, even if you don’t have diabetes. A CGM like Lingo provides personalised insights into your unique glucose response to food, activity, and other lifestyle choices.
With Lingo, you can quickly see the impact of your habits displayed on your glucose graph and know if your glucose is steady, spiking, or crashing. Using this data can help you make healthier choices for your overall well-being.