Curious about trying a CGM? 4 key health benefits of using a CGM device

You may have been hearing some buzz about continuous glucose monitors, or CGMs, lately. CGM devices were invented to make it easier for people with diabetes to check and manage their blood sugar levels in real time.

But CGMs are gaining popularity outside of the diabetes community too. More and more people are turning to tools like a CGM device to learn more about and optimize their health.

Here’s everything you need to know about CGM devices, how they work and how you can benefit from using one.

What is a continuous glucose meter (CGM)?

A continuous glucose monitor, or CGM, is a small wearable device that tracks your blood sugar levels in real time. Instead of relying on traditional finger-stick checks, a CGM uses a tiny sensor placed just under the skin—usually on the back of the arm or abdomen—to measure glucose (a type of sugar) in the fluid around your cells.

The sensor sends readings to a smartphone or receiver every few minutes, giving you a detailed picture of how your glucose changes throughout the day and night. Many CGMs also offer alerts when your levels are rising or dropping too quickly, helping you respond before symptoms develop.

Understanding your blood glucose levels

Before we dive more into the benefits of using a CGM device, it’s important to understand what your blood glucose levels mean. Two important measures are fasting glucose and post-meal glucose:

Fasting glucose refers to your blood sugar level after you haven’t eaten for at least eight hours, such as first thing in the morning. It shows how well your body manages blood sugar at baseline, without the influence of recent food.

Post-meal (postprandial) glucose measures your blood sugar one to two hours after eating. It reflects how your body responds to carbohydrates and how effectively insulin moves glucose from the bloodstream into your cells.

For people with diabetes, the American Diabetes Association suggests aiming for these ranges:

• Before meals: 80–130 mg/dL
• Post-meal: Below 180 mg/dL

While there isn’t an officially recommended glucose range for people without diabetes, here’s what is considered typical:

• Fasting glucose: The target range is 70–99 mg/dL
• Post-meal glucose: Often stays below 140 mg/dL after eating

These numbers can be a helpful reference for you, but keep in mind that everyone is different, so your individual glucose patterns may vary.

Using a CGM for diabetes management

For people living with Type 1 or Type 2 diabetes, a CGM device can be a powerful tool for day-to-day blood sugar management. Recent research shows that people with Type 2 diabetes who use a CGM consistently have greater reductions in hemoglobin A1c, a key measure of long-term blood sugar control, compared with less frequent or no CGM use.

Because a CGM delivers frequent, automatic glucose readings, it gives users a clearer picture of how their levels respond to meals, activity, medication and stress. That real-time feedback can make it easier to adjust insulin doses, prevent highs and lows, and stay within target ranges more consistently.

CGMs also reduce the need for routine finger sticks. While some checks may still be recommended, many people rely primarily on their CGM data to guide decisions. Features like trend arrows, predictive alerts and data-sharing options can help you catch shifts in blood sugar early and work closely with your care team to fine-tune your treatment plan.

Over time, these insights can lead to fewer glucose swings, greater confidence and improved overall control—key goals in managing both Type 1 and Type 2 diabetes.

4 key benefits of using a CGM device

Whether you have diabetes or not, here are four things you can learn from a CGM that can empower you to take control of your well-being.

1. Discover which foods are best for you

You probably know that sweets cause your blood sugar to spike. But did you know that some foods you may consider “healthy” can also raise your blood glucose level and make you feel sluggish?

Some non-dairy milk, for instance, has high sugar content. So do most reduced-fat peanut butters. Even items like salad dressings and soups can send your blood sugar soaring.

Other foods may help regulate your blood sugar level and prevent spikes after meals, including:

• Raspberries
• Blueberries
• Apples
• Eggs
• Whole-grain pasta
• Nuts and seeds
• Green tea

But not every food has the same effect on everyone’s blood sugar level, and a CGM can help you pinpoint which are best and worst for you.

After meals and snacks, watch the data from your CGM to see how high your blood glucose level spikes, how long it takes to spike and how long it takes to return to normal.

Check your blood sugar levels before, during and an hour or so after meals (or until your level returns to normal). Record what you ate along with the CGM data. Within a week or so, you should start to see patterns and be able to identify the foods that are good—and not so good—for you.

2. Get more from your workout routine

Most people will notice that their blood sugar level drops during exercise. But intense exercise, like a strenuous training session or run, can trigger your body to release large amounts of stress hormones, and these hormones can cause your blood sugar to rise.

Using a CGM device can make it easier to spot those spikes and drops, allowing you to adjust your insulin and workout routines accordingly. This should mean fewer interruptions and more confidence during your workouts.

The American Diabetes Association recommends that you check your blood sugar levels before and after exercising to help understand how you respond to different types of activities. Then talk to your doctor about the results and ways you can adjust your workout to keep your body fit and your blood glucose levels stable.

3. Recover faster when you’re sick

If you’re like most people, when you’re feeling under the weather, you reach for over-the-counter (OTC) remedies from your drug store. But when you have diabetes, you have to be mindful of what you take.

Some cough medicines, for instance, have high levels of sugar and can raise or lower your blood glucose levels. So can decongestants and some vitamins and supplements.

Using a CGM device can help you better monitor how your body responds to certain medications. If your blood sugar level spikes or drops significantly, call your doctor or pharmacist and see if they can recommend an alternative.

Even if you don’t take any prescriptions or OTC remedies when you’re ill, just being sick can raise your blood sugar. A CGM allows for easier monitoring around the clock to help you keep good control, even during challenging times like when you’re sick. If your CGM readings are consistently off, you can talk to your healthcare provider about adjusting your diabetes medication until you’re feeling better.

4. Take control of stress

Tension, anxiety and feelings of being overwhelmed take a toll not only on your emotional health, but also on your physical health, particularly if you have diabetes.

When you’re stressed, your body responds by releasing hormones that can interfere with insulin and make it harder for it to break down sugars and carbohydrates in your blood. Data from a CGM device can help you spot patterns that you might have missed otherwise, allowing you to pinpoint stressful moments in your day and work through them.

Short-term stress generally isn’t a problem for most people. But if you feel constantly tense or overwhelmed and the readings from your CGM show that your blood sugar also is consistently high, you’ll want to take steps to get your stress under control:

• Take the time to care for yourself, whatever that looks like for you.
• Talk to a trusted friend or family member.
• Try meditation, yoga or mild exercise, like walking.
• Meet with your healthcare provider to discuss ways to ease your stress and regulate your blood sugar levels.

Should you get a CGM device?

Deciding whether to use a CGM device comes down to your personal health goals and what kind of insight you’re looking for. If you’re living with diabetes or you just want a clearer understanding of how your body responds to food, exercise, stress or daily habits, a CGM can be a powerful tool.

It’s not for everyone, but for many people, the real-time feedback from a CGM offers a level of awareness that can make healthy changes easier and more effective.

If you're curious, speak to your doctor about whether a CGM could support your overall well-being. The monitors and supplies are often covered by insurance, but you need a prescription to get them.

If you’re looking for support managing your blood sugar levels, find a diabetes education program near you.