What different ways of tracking glucose are available over the counter?

There are now many ways to track glucose levels, ranging from traditional glucose meters to newer systems that use continuous glucose monitors (CGMs) and apps to deliver your data. 

While glucose monitoring is typically associated with diabetes care, research indicates tracking glucose and implementing lifestyle changes to keep glucose steady provide several benefits to health and wellbeing if you don’t have diabetes. These include improved mood, sleep, energy, and hunger.¹ 

In the past, accessing devices for monitoring glucose has been difficult for people who don’t use insulin or people without diabetes who want general health insights. Options have been limited, and many were only available with a prescription. 

But now, a growing number of over-the-counter CGMs are available for purchase without a prescription. And with an ever-expanding range of options, it’s important to know what’s out there so you can decide what approach might work for you. 

Types of glucose monitors 

There are several ways you can monitor your glucose levels, with differences in accuracy, convenience, and accessibility. Let’s run through what’s currently available:   

Continuous glucose monitors (CGMs) 

Continuous glucose monitors (CGMs) are small wearable devices that measure glucose levels in real time and can provide readings as often as every 5 minutes, usually via wireless connection to a smartphone app.²  

While CGMs were previously used mostly by diabetes patients and had to be prescribed by a healthcare professional, consumer CGMs for those not using insulin are becoming more widely available and expanding beyond diabetes management.³  

In fact, some of these consumer CGMs — including Lingo — can be purchased over the counter (OTC). 

CGMs are usually applied by the user themselves, most often on the back of the upper arm, and stay in place with an adhesive. The biosensor has a tiny filament that sits under your skin and continuously measures the levels of glucose in your interstitial fluid: a thin layer of fluid that surrounds your body’s cells. 

The amount of time you can wear a CGM varies on the product. Lingo is designed to work and stay in place for up to 14 days — even while swimming, working out, showering, or sweating. If your Lingo biosensor falls off or stops working before you’ve used it for 14 days, we’ll replace it for free. 

Many other CGMs are designed to last around 7-14 days.⁴ (Note: CGMs for diabetes patients are still typically only available with a prescription.) 

Tracker details: 

• System components: CGM sensor, receiver or app  

• What it measures: Glucose in interstitial fluid 

• Duration: OTC CGMs typically last up to 2 weeks 

• Cost: Around £60 for one biosensor lasting up to 2 weeks 

Benefits: 

• The CGM sensor sends glucose data wirelessly to your device so you can view real-time data anytime. 

• Easy-to-use applicators allow users to apply the device at home without assistance.  

• CGMs are typically less invasive and involve less discomfort than other methods of glucose monitoring.^2,5 

• Many CGMs allow you to sync data with other health apps, such as Apple Health. 

• CGM apps often let you log meals, exercise, and sleep to help you understand your glucose responses. 

• Many users find CGMs easy to apply and painless to wear.⁵ 

Trade-offs: 

• Compared with finger-prick readings, interstitial glucose levels slightly lag behind those in blood. 

• Most OTC CGMs can be worn for up to 14 days and need to be replaced after. 

In addition to seeing your real-time glucose data in the Lingo app, you’ll find insights that can help you assess your unique glucose patterns, educational content including recipes, and challenges designed to support you working toward healthier habits.  

Lingo is available on our website here, on Amazon, or via certain large retailers. Click these links to see what plans and subscriptions are available. Lingo is available in the US and UK, but it’s unsuitable for any of the following people: 

• People under 18 years of age 

• Anyone taking insulin 

• Someone who experiences problematic hypoglycaemia (low blood sugar)  

 There are other consumer OTC CGMs available in the UK, either for purchase individually or as part of a wider offering, like alongside nutrition coaching.  

Flash glucose monitors 

Flash glucose monitors, also known as FGMs, are very similar to CGMs. They measure glucose levels in the same way, with a tiny sensor continuously reading how much glucose is in your interstitial fluid. 

The difference between FGMs and CGMs is that instead of the sensor automatically relaying glucose data to a receiver or smartphone app, you need to manually scan the sensor each time you want to get a reading. 

FGMs are in the process of being phased out in favour of CGMs due to how much more convenient CGMs are to use. 

Tracker details: 

• System components: FGM sensor, receiver, or app 

• What it measures: Glucose in interstitial fluid 

• Duration: OTC FGMs typically last up to 2 weeks 

• Cost: Around £52 for one sensor and £150 for a reader, although prices vary depending on availability 

Benefits:  

• You can apply FGMs at home yourself without needing to see a doctor.  

• FGMs are less invasive and involve less discomfort than finger-prick testing.^2,5 

Trade-offs: 

• Users manually scan the sensor to get glucose readings, so taking regular readings can be cumbersome. 

• Compared with finger-prick readings, interstitial glucose levels slightly lag behind those in blood. 

• You’ll need to replace your FGM sensor every couple of weeks. 

Blood glucose meters and finger-prick testing 

Blood glucose meters have long been a crucial part of diabetes management. Users collect a small amount of blood from a fingertip after pricking with a lancet and then placing it on a test strip inserted into the meter. 

After a few seconds, the glucose meter will provide a reading of how much glucose is in the blood at that moment in time. While a doctor or nurse may need to show you how to use a glucose meter the first time, they can be used at home after this. 

Tracker details: 

• System components: Glucose meter, test strips, lancets 

• What it measures: Glucose in blood 

• Duration: Glucose meters typically last for several years 

• Cost: Between £15 and £27 for a glucose meter with 50 test strips and lancets 

Benefits: 

• Glucose meters give a snapshot of your glucose levels at a set moment in time. 

• Glucose meter users only usually need to replenish supplies of lancets and test strips. 

• Users don’t need to have a sensor attached to their body. 

Trade-offs: 

• Glucose meters only provide snapshots of your glucose at single moments, making tracking glucose trends difficult. 

• Most users rarely get more than seven measurements per day due to them requiring more blood, discomfort, and equipment.² 

• Testing can be uncomfortable, require preparation, and may be difficult to do in some situations. 

Other experimental models 

The idea of having a non-invasive way of tracking glucose levels is an appealing one, and lots of people are researching the best approaches to make this possible. Here are some new and upcoming ways to measure glucose that we could see on the market in the future:⁶ 

• Near-infrared technology: Devices send waves of near-infrared light into the mouth or fingers, which will reflect differently depending on how much glucose is present. 

• Electrochemical technology: Devices measure glucose concentrations in sweat, saliva, or tears, which also correlate with blood glucose. 

• Light and optical rotation technology: Devices use a filtered light source to measure glucose levels in parts of the eye.    

Now, you may be able to find products that offer non-invasive glucose monitoring available to buy, such as smartwatches and smart rings. However, no regulation currently exists to the accuracy of these devices in the same way as CGMs and FGMs. 
 
What’s the best way to monitor your glucose? The best way to monitor your glucose levels depends on your circumstances. If you need to monitor your glucose levels for medical reasons, such as having diabetes, a doctor can advise you on what the best option for your needs might be. You should speak to a doctor if you are any of the following: 

• Younger than 18 years of age 

• Taking insulin 

• Someone who experiences problematic hypoglycaemia (low blood sugar) 

If you aren’t using insulin or don’t have diabetes and you want general health insights to limit glucose spikes and support your health and wellbeing, you have a few options. 

Lingo is a CGM that not only allows you to track your glucose with ease but also helps develop healthier habits to support your metabolic health. With insights on your individual glucose data, the Lingo app is uniquely designed to prompt positive behaviour change, which you may not get from other trackers. 

Learn more about why glucose levels matter for your health.   

A final note from Lingo 

There are several devices available to people with and without diabetes to monitor and track their glucose levels.  

CGMs show glucose values 24/7 as well as trends rather than a single moment in time like glucose meters do. They continuously measure glucose via interstitial fluid, not blood, and allow users to see how their levels change throughout the day in real time. 

Tracking your glucose and limiting the number of spikes you experience can help improve areas of health such as your mood, sleep, energy, and hunger.¹ 

Lingo is a CGM that has been specifically designed for people not on insulin to develop a better understanding of their bodies. This insight can help them go on to build habits to support their health and wellbeing moving forward. 

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