If you have PCOS, you've probably heard about Continuous Glucose Monitors (CGMs) - tiny wearable devices that track blood sugar in real time. Since insulin resistance affects up to 70% of people with PCOS, CGMs are being marketed as a tool to help with blood sugar balance, cravings, and weight management.
But do you really need one? Let’s break down the benefits, drawbacks, and key considerations before deciding if CGMs are right for you.

What is a CGM?
A Continuous Glucose Monitor (CGM) is a small device worn on the skin (usually the arm or abdomen) that tracks glucose levels throughout the day and night. The sensor measures interstitial glucose levels, which reflect blood sugar trends over time.
Originally designed for people with type 1 and type 2 diabetes, CGMs are now gaining popularity in the PCOS and wellness space though not without controversy.
Why Are CGMs Being Used for PCOS?
PCOS is often linked to insulin resistance, which can lead to:
Blood sugar spikes & crashes
Increased hunger & cravings
Energy dips & mood swings
A higher risk of type 2 diabetes
Since CGMs provide real-time glucose data, some believe they can help identify blood sugar triggers and optimise diet, exercise, and lifestyle habits.
Potential Benefits of CGMs for PCOS
Identifying Blood Sugar Spikes: CGMs can help you understand which foods, meal timing, and lifestyle factors affect your glucose levels, allowing for more personalised nutrition choices.
Encouraging Balanced Eating: Seeing real-time glucose responses may motivate more stable meal choices - like pairing carbs with protein and healthy fats to avoid spikes and crashes.
Tracking the Impact of Stress & Sleep: Glucose fluctuations aren’t just about food—CGMs can also reveal how stress, poor sleep, and inactivity impact blood sugar.
Improving Insulin Sensitivity: By adjusting diet and lifestyle based on CGM data, some people experience improved insulin sensitivity, which may help with weight management and hormonal balance.
The Downsides of CGMs for PCOS
They’re Expensive: CGMs can cost £50–£150 per month.
They Can Lead to Obsession: Constantly tracking glucose levels can create anxiety around food choices, potentially leading to restrictive eating habits.
Not All Glucose Spikes Are "Bad": A natural rise in blood sugar after eating is completely normal. Some CGM users may feel pressured to avoid all spikes, even though some fluctuation is necessary and healthy.
Limited Research for PCOS: Most CGM studies focus on diabetes, not PCOS. While we know insulin resistance is a key issue, there's no strong evidence that CGMs lead to better PCOS management long-term.
So, Should You Try a CGM?
A CGM might be useful if:
You struggle with severe insulin resistance or reactive hypoglycemia
You want data-driven insights into your body’s blood sugar response
You’re working with a qualified professional to interpret the data
However, if you don’t have major blood sugar issues, a balanced diet, strength training, stress management, and quality sleep may be just as effective without the added cost or stress.