I just finished "The Sugar Blockers Diet: The Doctor Designed 3-Step Plan to Lose Weight, Lower Blood Sugar, and Beat Diabetes...."
It' s published by Rodale Press and I typically don't like their material. The premise of a "sugar blocker" is really the idea of getting carbs to be absorbed more slowly into the blood stream, thus reducing high glycemic spikes. This is a superb idea for all diabetics and pre-diabetics. If your blood sugar must go up, better to have it go up slowly. So I am on board with that. Thompson does a good job of explaining the difference between the glycemic index rating of a food and the glycemic load. I've been carefully studying my own responses for years so I can see that what he says is quite attuned to the scientific reality of my own body. There are people who can process carbs a lot better than I can.
Eating low on the glycemic load is wise for me. I, for example, can eat a bowl of hearty rich Scottish groats oat meal totally unsweetened and have my blood sugar
go up to 250. Wouldn't it be better if I could have the blood sugar go up to only 150 or even better 125 or lower? There are ways to improve the numbers.
1. Fiber: both soluble and insoluble fiber evidently meander down the digestive track slowing down operations. It's better to digest more slowly so that the blood sugar spike will happen more slowly and be less dramatic and traumatic for the body. He particularly singles out chia seeds and flax seeds which "soak up glucose" in the digestive track and slow its absorption.
2. Cinnamon, vinegar, nuts, and pickles before a meal are good and also "block" the speed of glucose absorption. Oil and vinegar dressing on a pre-prandial salad is prudent.
3. Always have some protein with your carbs.
4. Have an ounce or two of alcohol a day or a glass or wine or a beer.
5. Exercise and strength training.
The primary food culprits are what you might expect. This is a low-carb diet but it is much more lenient when it comes to freggies.
The Recipe Portion of the book: A little bit weird but then I figured that these recipes are not geared towards those who need to lose a lot of weight. This is a book about blood sugar management more than about weight loss.
Case histories: I read these with some bewilderment. Valerie lost 18 pounds. Sandi lost 12 pounds. Jim lost 8.5 pounds. Jane lost 6 pounds.
But DUH! on me. These people were working on managing their blood sugar and their diabetes; the weight loss was secondary!
Overall, my verdict is that I have tried some of these techniques and have seen that they really do work. I check my blood sugar all the time. If you are diabetic or pre-diabetic try one or more of these techniques.
If I had a Fairy Godmother grant me one wish: either to lose 75 pounds or to keep my blood sugar below 125 at all times, I would pick the latter immediately.
This book is well-worth reading if you are pre-diabetic or diabetic or if you have a genetic predisposition. People are not alike. Mr Greasy Joan and I could consume a cup of pasta and his blood sugar might go from 100 to 110. Mine would go from 100 to 200 quickly. I know this to be true.
Have a fatty snack before your meal
Start your meal with a salad
Eat some vinegar
Include pectin with your meal
Nosh on lightly cooked vegetables
Sip a glass of wine with dinner
Save sweets for dessert only
Move your body