Continuous Glucose Monitors (CGMs) are powerful tools, but all the numbers and graphs can feel a bit overwhelming at first. Here are some simple, clear steps to help you understand, interpret, and use your CGM data with confidence.

1. Start by Spotting Patterns

Before anything else, take a look at your daily glucose trends. Ask yourself:

• Are you dropping low between meals? Overnight?
• Do you spike after a specific meal—like breakfast or dinner?
• Are your numbers mostly high or low at a certain time of day?

These patterns tell a story. They can help you (and your care team) figure out what’s causing those fluctuations—and how to improve them.

2. Check Your Time in Range (TIR)

• If you’re above 70%, that’s excellent! That typically reflects an A1C close to 7%.
• If you’re below 70%, try to figure out why:
  • Are you going low often? (Think: skipped meals, meds without food, or unplanned activity.)
  • Or are you spiking high, especially after certain meals or snacks?

Even if your A1c looks okay, a low TIR may mean your glucose is swinging more than it should.

3. Dig Into the Details

Once you’ve spotted general trends, try to pinpoint what might be contributing. Below are some common contributing factors for low and high blood sugar.

Low Blood Sugar:
Common reasons for a dip:

• Going more than than 4–5 hours without eating
• Taking too much insulin or other meds without food
• Exercising for more than 30 minutes without adjusting your insulin dose or fueling properly

High blood sugars:
Common reasons for a spike:

• Eating a meal or snack high in simple carbs (white breads/rices/pastas, desserts, sugar-sweetened beverages)
• Lacking protein/fiber/healthy fats in your meal (ex: meats, beans/legumes, veggies, avocado, EV olive oil)
• Skipping an insulin dose or dosing incorrectly
• Lack of physical activity

4. Adjust Just One Thing at a Time

It’s tempting to try and fix everything at once, but focusing on small changes tend to work best.

Start with low blood sugar, since that can be more risky.

• Don’t skip meals—even small meals help.
• If you’re taking insulin or other glucose-lowering meds, talk to your provider before making changes.
• Adjust for movement: if you’re working out, you might need a snack or medication change to stay stable.

Then address high readings.

• Look at the plate: Was the portion size too big? Were there enough non-starchy veggies or protein?
• Add movement: A short walk after meals can make a big difference. Think of it as your body’s way of “unlocking a door” on your muscle cells and allowing glucose inside.

5. Tame the Glucose Rollercoaster

If your numbers bounce around a lot, the goal is to bring more consistency to your routine:

• Eat meals at consistent times with a similar amount of carbs. Complex carbs are a great choice!
• Balance carbs with protein, fiber, and healthy fats
• Take medications at the same times daily
• Keep an eye on sleep, stress, and hydration—they all play a role!

Still Not Sure What to Change? Let’s Talk

If you’re feeling stuck or unsure how to tweak your routine, that’s what your care team is for. Reach out to your:

• Registered Dietitian
• Certified Diabetes Educator
• Healthcare Provider

They can help you make sense of your numbers and adjust your plan safely—especially if you’re on insulin or other medications.

Final Tip: Try One Change, See What Happens

Your CGM isn’t there to make you feel guilty—it’s there to give you feedback. Try one small change, watch what happens, and go from there. You’ve got this 💪