Registered Dietitian Jane Connell talks about how a CGM (continuous glucose monitor) can change your relationship with food.

There is no tool like a CGM to change your relationship with food.

Dr. Mindy Pels, author of the book “Fast Like a Girl

That’s a pretty bold statement. Before I speak to that statement from my own experience as a CGM wearer and as an RD who coaches clients using a CGM, let’s cover some basics.

CGM 101

What is a CGM and how does it work?

A continuous glucose monitor is a device (a plastic disc about the size of two quarters stacked together) that sticks to the skin, typically placed on the back of the upper arm. It gives a continual reading of your blood sugar (glucose) by sending the glucose data to a smartphone or handheld device, where the user can see it on a graph or chart. In other words, it gives you continuous, real-time information about your blood sugar level. This is far better than the single-point in time measurement taken with the finger stick method. 

Aren’t CGMs just for people with diabetes?

CGMs were initially developed for people with diabetes. However, CGMs are now commonly used by anybody seeking to prevent diabetes or simply improve their overall health. Additionally, CGMs are becoming popular for athletes wanting to avoid the “bonk” (ie, running out of energy) and enhance their athletic performance.

Why should I care about my blood sugar?

• Blood sugar is an indicator of your risk for diabetes.

• Even in the absence of diabetes, unstable blood sugars (I call it the blood sugar rollercoaster) can affect mood, food cravings, food choices, ability to focus, quantity & quality of sleep, and energy level.
• Spikes in blood sugar triggers insulin release which promotes fat storage and contributes to obesity.
• The majority of common chronic diseases are rooted in poor glucose control, including Type 2 diabetes, obesity, heart disease, stroke, dementia, infertility, and more.
• As we age, the pancreas produces less insulin and our muscles and tissues become less sensitive to insulin, which means blood sugar remains elevated for longer.

According to CDC.gov, a fasting blood sugar level of 99 mg/dL or lower is normal, 100 to 125 mg/dL indicates you have prediabetes, and 126 mg/dL or higher indicates you have diabetes.

Blood sugar “roller coaster”

Carbohydrate foods (sweets, soda, bread, pasta, rice, cereal, crackers, fruit, etc.) break down into sugar (glucose) in your blood. Consuming carbohydrates can cause a steep blood sugar rise (called a glucose spike), which is often followed by a crash as insulin is released from the pancreas to shunt the glucose out of the blood and into the cells for energy. This crash can trigger cravings, fatigue, and irritability.

Many of my clients complain of uncontrollable cravings, and they berate themselves for “lack of discipline” to make the healthy choice or for being “lazy” for not getting off the couch to take a walk. The more carbs they eat, the more they spike, then crash, then crave, then eat, and the vicious cycle continues.

These clients find it reassuring when they learn that their cravings or “lack of discipline” or “laziness” may simply be a part of their body’s physiological response to a blood sugar roller coaster going on inside. By wearing a CGM, they get an inside view of what's really happening with their blood sugars.

As they see which foods promote a more steady blood sugar level and which ones contribute to spikes, they begin to change their relationship with food. Instead of just eating “whatever” (whatever they’re used to eating, whatever they are craving, whatever is in front of them, whatever is most convenient, without giving much thought to it), they begin to view food differently. They become more intentional with their food choices, and the healthier choices become easier.

Without the blood sugar spikes and crashes, food has less power over them. In time, food becomes a vehicle for stable blood sugars, improved mental and physical health, and enjoyment.

In next month's installment of HELP from Jane RD, Jane will share some stories of people who have been helped by using a CGM.

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Jane Connell, RD

Coach Jane is a licensed, registered dietitian living in Camas, WA. She has been doing remote health coaching for the past 14 years through Optum in Eden Prairie, MN. She has joined the HELPcare coaching staff and will be coaching members through the HELPcare Challenge program.