A typical practice for people with diabetes is adopted by non-diabetics—but to what advantage?
For people with diabetes, tracking blood sugar levels is a necessity—dramatic fluctuations can damage vital organs like the brain and heart, creating both short-term emergencies and long-term complications. It’s why diabetics track their blood glucose levels (also known as their blood sugar levels) using a monitor. Ever since the first over-the-counter continuous glucose monitors hit the market in 2024, curious non-diabetics have started using them to see how lifestyle factors like diet and exercise affect their blood sugar levels.
But is that a good thing? Generally speaking, there’s no harm to knowing what’s going on in your body. And if paying attention to your blood sugar levels encourages you to make healthier choices, it doesn’t hurt to pay attention. But there’s a degree of risk: It might be more info than you need, especially if you don’t know what to make of that info.
Here are answers to a few of the common questions you might have about an over-the-counter blood glucose monitor if you’re a non-diabetic:
What is a blood glucose monitor and how does it work? You’ve probably seen somebody with diabetes wearing a glucose monitor: It’s a small monitor with tiny sensor wires that go into the skin, usually on the abdomen, and are covered by an adhesive patch. Those sensors measure how much glucose, or usable energy in the form of sugar, is in the blood. Modern monitors pair with an app so they can show results right on your phone.
Why does my blood sugar fluctuate? Everyone’s blood sugar fluctuates slightly throughout the day. When you eat food, your digestive system breaks it down into glucose (sugar) for energy and releases it into your blood. What’s important is staying within a target range: Most healthy adults have about 80–130 milligrams of glucose per deciliter of blood (80 mg/dL to 130 mg/dL) before a meal. After the start of a meal, their blood sugar could go as high as 180 mg/dL for up to two hours. High-carbohydrate foods raise our blood sugar levels quickly, but fiber and fat can slow digestion and steady the release of sugar into our blood for more consistent energy over time.
Is it just food that affects my blood sugar? Not at all—what you eat is the most influential factor, but many aspects of your life can affect your blood sugar. For example, if you’re not getting high-quality sleep, your body could end up using insulin less effectively until you’re well rested. If you’re dehydrated, then glucose will be more concentrated in your blood, which would make your levels higher. Even stress can spike your blood sugar levels.
What’s the harm in monitoring my blood sugar if I’m not diabetic? There’s not a lot of harm, but there’s not much benefit either. As with any metric, you could misinterpret or overestimate its importance without a doctor’s guidance. For example, you could see a normal spike in blood sugar after a meal and think it means you need to start avoiding certain foods, even something nutritious like fruit or brown rice. The better option if you’re non-diabetic: Follow a balanced diet, exercise, and reach for a nutritious snack if your energy levels are low.
