There are certain things that we know to be true, assumptions we make and information we’ve accumulated over the years that we don’t even question. It’s safe to say, however, that we’re not always right, about life in general, and even – or especially – when it comes to our own personal wellbeing. We have strong beliefs that certain foods or behaviors are beneficial, for example, and that other foods or behaviors are detrimental. But what if we’re wrong? And is it possible that some of these beliefs we’ve held for years might actually be doing more harm than good? What if that evening bowl of lowfat ice cream or yogurt with granola spiked our glucose into the ‘caution’ range for hours into the night as we slept? Or if that pre-workout carb-rich fuel source didn’t fuel us so well after all, instead leaving us bottomed out, with our glucose levels plummeting midway through our training session? As a dietitian for nearly 25 years, I thought I pretty much knew how certain foods impacted my body. And not only me – but also clients, readers and the population in general – with individual variations, of course. The data and insight I’ve received by wearing a continuous glucose monitor has been eye-opening in a way I never expected.
What is a Continuous Glucose Monitor?
A continuous glucose monitor (CGM) is a small little sensor that measures our glucose levels 24/7, providing real-time biofeedback about how nutrition, sleep, exercise and stress directly impact our glucose (blood sugar) levels.
The sensor is applied to the back of the arm and worn for up to 14 days. By scanning the sensor with our phone, we can see our blood glucose levels shifting in real time, providing insight into how our bodies respond to what we eat, how we move and other lifestyle factors.
Historically, most conversations around CGMs were limited almost entirely to people with diabetes. In recent years, however, there’s been more awareness of the education and benefit that a CGM can provide to others who are looking to maximize energy, lose extra weight, enhance athletic performance and more.
How to Benefit from a Continuous Glucose Monitor
Maintaining relatively stable glucose levels supports our energy, focus and mood, helping us to just feel better overall. It can also help to reduce cravings – carb cravings in particular, which in turn can make it easier to achieve or maintain a healthy weight.
On the flip side, chronically high levels of glucose and insulin are linked to a host of negative effects including inflammation, insulin resistance, fat storage, increased proliferation of cancer cells, joint pain, oxidative stress and more.
A continuous glucose monitor allows us to see what triggers a spike in our glucose levels, and what has a stabilizing effect. It also allows us to see how quickly our bodies process carbohydrates – e.g. does our blood sugar hover in the high range for hours on end after a carb-rich meal, or does it settle back into the normal range fairly quickly?
In some cases, it may be the shift in glucose levels – a rapid and significant drop in blood sugar, for example – that can leave us feeling light-headed and bottomed out. Knowing what foods may be contributing to this can help us to adjust our diet accordingly.
What’s normal?
While ‘normal’ glucose levels vary by individual, for people without diabetes, the standard range is typically 70-100 mg/dl when fasting. It’s natural for glucose levels to rise when we eat, ideally dropping back below 140 mg/dl (or lower) within two hours.
Carbohydrate-rich foods (think starches, sweets, fruits, cow’s milk) raise glucose levels, along with stress hormones like cortisol. Other lifestyle factors like sleep, exercise – even certain medications – can affect blood sugar levels.
Back in January, we covered a dozen different habit shifts to consider implementing throughout the year as we continue to grow and evolve in our personal wellbeing. Experimenting with a continuous glucose monitor was one of these habit shifts, something that all of us can learn at least something from.
Always know that you can reach out with questions, requests, ideas and anything related to wellness and nutrition that you are curious about by emailing me at wellness@myneworleans.com.
