Diabetes nutrition & CGMs, reviewed from the plate — not the gadget
A continuous glucose monitor turns every meal into data. We help you read that data the way a registered dietitian does: as a conversation between your food, your body and your day — not a verdict on a single number.
The glucose curve is feedback, not a grade
A CGM reading is a snapshot of one moment in a moving system. Sleep, stress, illness, movement, the order you eat foods in and what you ate hours earlier all bend the curve. That's why we never judge a meal by a single spike — we look at the shape over a few hours and across a few days.
Used well, the data is wonderfully practical. It can show you that the same bowl of porridge behaves differently after a walk, or that adding protein and fibre to a meal softens the rise. The plate still leads; the gadget just helps you see what your plate is doing.
Glycaemic index of common carbohydrate foods
Glycaemic index (GI) ranks how quickly 50g of carbohydrate from a food raises blood glucose, against pure glucose (=100). Lower-GI foods tend to give a gentler, steadier rise. These are published reference values and illustrative only — your own CGM will show how YOUR body responds, which is what we work from.
Low GI — pulse, fibre + protein
Low GI — slow, gentle rise
Low GI — whole fruit + fibre
Borderline low — coarser oats lower
Medium GI
High GI — quick, steep rise
High GI — fine, fast-digesting
How we use your CGM data to shape meals
A simple, repeatable loop we walk through together — no perfection required.
Set your range with your team
We confirm your personal target with your diabetes team (the 70–180 mg/dL, 70% time-in-range goal suits many adults, but yours may differ if you're older, pregnant or higher-risk).
Look at the shape, not the spike
We review the curve over two to three hours after eating — how high it climbs, how long it stays up, and how smoothly it returns — rather than reacting to one peak.
Pair carbs with protein, fat and fibre
Adding pulses, vegetables, dairy or protein to a carbohydrate meal usually flattens the rise. We test small, realistic swaps against your own readings.
Mind sequence and movement
Eating vegetables and protein before the starchy part, and a short walk after eating, often lowers the post-meal peak. CGM shows the effect clearly.
Review patterns, then adjust once
We look across several days for repeating patterns before changing anything — one considered tweak at a time, kept if your data and how you feel both improve.
“A spike after one meal isn't a failure — it's information. We're interested in what your readings do most days, and what one small, kind change can do to the whole curve.”
Common questions about CGMs and food
What does time-in-range actually mean?
Time-in-range is the percentage of the day your glucose sits within your target band — for most adults that's 70–180 mg/dL, with a common goal of at least 70% of readings in range. It's a fuller picture than a single HbA1c, because it also shows the highs and lows you'd otherwise miss. Your personal target should always be set with your diabetes team.
Should I aim for a completely flat line after meals?
No. A modest rise after eating carbohydrate is normal and expected, even in people without diabetes. Chasing a perfectly flat trace can push people toward very restrictive eating, which we don't recommend. We aim for a gentle, steady rise that returns to baseline — not zero movement.
Is a high-GI food always 'bad'?
Not on its own. Glycaemic index describes a food in isolation, but you rarely eat foods alone. Combining a higher-GI food with protein, healthy fat and fibre, or following it with a short walk, can soften its effect noticeably — and your CGM lets you see that in your own numbers rather than relying on a chart.
Can a dietitian replace my diabetes medical team?
No, and we wouldn't try to. We work alongside your GP, diabetes nurse and consultant. We focus on the food and meal side — translating your CGM patterns into practical, everyday eating — while medication, dosing and clinical targets stay with your medical team.
Let's read your data together
Bring your last couple of weeks of CGM patterns and your typical meals. We'll help you find the small, sustainable changes that move your time-in-range — gently, and on your terms.