Author: Sorting Last Post on Top ↓ Message:
KAYPLUS's Photo KAYPLUS Posts: 8
5/16/15 11:57 A

Send Private Message
Reply
Ingenious! Thanks for sharing. Will let you know how I do.

-JAMES-'s Photo -JAMES- Posts: 4,582
5/16/15 11:45 A

Community Team Member

My SparkPage
Send Private Message
Reply
KAYPLUS,

you haven't heard of the 6% rule because I invented it. I looked at the list of "approved" vegetables and other foods on the "Ideal Protein" diet. There is an Ideal Protein group on sparkpeople, but I am no longer following that diet, though still a member of that team, I switched to low carb.

I looked at their approved list, and tried to figure out what put things on the "ok to eat" list. It was basically 5% net carbs by weight. I made it 6% to sooth my conscience when eating a few low carb fruits, namely blackberries, strawberries and raspberries.

emoticon

Questions on that team always came up, can I eat this, can I eat that, I don't find it on the list ...? So 5% or 6% makes decisions while shopping possible by label reading on the fly while shopping, or a little research on items that have no label, like vegetables or fruits for example.

Edited by: -JAMES- at: 5/16/2015 (11:52)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
KAYPLUS's Photo KAYPLUS Posts: 8
5/16/15 9:51 A

Send Private Message
Reply
I was reading old messages and this caught my eye. I have not heard the 6% rule before (nurse 40+ yrs) . I think that will be easy to learn except I may have to do 5% because of the math involved. lol

-JAMES-'s Photo -JAMES- Posts: 4,582
4/29/15 12:38 A

Community Team Member

My SparkPage
Send Private Message
Reply
DWICK44,

My body manages to keep my blood sugar under control without medication if I eat about 40 grams of net carbs a day.

I know from experience that at 90 grams it us not under control. About a year ago, when I was writing down everything I ate, I was astounded that my blood sugar was so high in the morning. Around 8.0 mmol/l (144 mg/dl)

I traced it down to some nuts I had the evening before, cashews actually. Here is the cashew profile:
Cashews (100 g)
Calories (553)
Net carbs (27 g)
Fat (44 g)
Protein (18 g)

I couldn't believe that cashews had that many carbs. I then got my digital scale, and put in a bowl about what I had eaten the night before. It was about 200 grams of cashews. So I ate 54 grams of carbs from that, and with the other roughly 30 from the rest of the day I was close to 90.

Needless to say, I choose not to eat cashews. This morning my blood sugar was the best in months, 5.6 mmol/l or 101 mg/dl.

Edited by: -JAMES- at: 4/29/2015 (00:40)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
DWICK44 Posts: 37
4/28/15 10:48 A

Send Private Message
Reply
Thank you James

-JAMES-'s Photo -JAMES- Posts: 4,582
4/28/15 2:19 A

Community Team Member

My SparkPage
Send Private Message
Reply
DWICK44,

I, and a few others have suggested avoiding carbs to improve your blood sugar. I personally manage my type-2 diabetes with food choices.

So I look up the nutrition of any food, either from the label, or if there is no label like for avocados, then I google "nutrition avocado". Then I pretend that I'm eating or drinking 100 grams as the quantity. This makes subsequent calculations easier later when I eat say 76 grams of avocado.

So an entry in my database (a simple 3 ring binder) looks like this:

Avocado (100 g)
Calories (160)
Carbohydrates (9 g)
. . . Fibre (7 g)
. . . Sugar (0.7 g)
Fat ( 15 g)
Protein (2 g)

Net or digestible carbs are 9-7 or 2, as fibre is not digestible. Of those 2 sugar is 0.7 and so 1.3 are something else, just not fully listed.

So fat has 9 calories per gram, so 15*9 = 135 calories from fat. Protein has 4 calories per gram, so 2*4 = 8 calories from protein, last net or digestible carbs are 9-7 = 2 grams, and also 4 calories per gram from carbs, 2*4= 8 calories from carbs.

The total is 135+8+8 = 151, close to the promised 160.

Anyway, for everything you eat or drink research its nutrition. Weigh your portions. I have a digital scale with a nice zero-reset feature, to zero out and not count the weight of the plate, then put the food on the plate, then zero out again for the next item to go on the plate.

Awareness is key. Be aware of where your sugar and other carbs are coming from. Then make changes to reduce carbs. For example, suppose you like cauliflower more than carrots, and you find that you eat fewer carbs by eating cauliflower. Well the choice is then obvious.



James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
4/21/15 12:12 A

Community Team Member

My SparkPage
Send Private Message
Reply
Wow, you've been doing your research. Count net carbs.

From a chemical structure point of view fibre is a carbohydrate. Humans don't digest fibre, it goes through us. Other carbs are digested, altered, and energy is extracted, but not fibre.

Termites on the other hand can digest fibre, but we aren't like them. So presuming you aren't a termite, from a calorie and digestive point of view, ignore fibre. It is listed on nutrition labels under carbs, but subtract it out to get net, or digestible carbs.

If the dash diet is working for you, by all means stick with it. The main thing is to eat healthy, keep your blood sugar under control, and if you are like me, then you might have a goal to loose weight too.

As for how many grams of carbs you should have in a day ...
Regarding protein, the answer is a minimum of about 60 grams (max of probably double that).
Regarding fat, the daily minimum is about 65 grams.
For both of those look here:
en.m.wikipedia.org/wiki/Reference_Da
il
y_Intake


As for carbs, they are energy for the body. But they themselves have no other role. They might come with other things you need, like vitamin C, but carbs themselves are in no way essential, or required. So don't worry about getting a daily minimum of those.

Edited by: -JAMES- at: 4/21/2015 (00:21)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
LENNIELOU SparkPoints: (7,994)
Fitness Minutes: (788)
Posts: 25
4/20/15 1:40 P

My SparkPage
Send Private Message
Reply
Thanks, James. My Dr. simply gave me the dx and handed me some reading material. When I went online to hopefully learn more it was very frustrating and contradictory. I still have no idea how many carbs I should have per day or per meal or whether I count total carbs or net carbs. I've been on the Dash Diet for almost 2 months and have lost 15 pounds. I think I'm just going to stick with that as it is basically a low-carb diet.

 current weight: 176.0 
 
181
179.5
178
176.5
175
-JAMES-'s Photo -JAMES- Posts: 4,582
4/20/15 1:07 A

Community Team Member

My SparkPage
Send Private Message
Reply
LENNIELOU,

Take charge! Yes, things can be confusing. But if you are now diagnosed, probably as a type-2 diabetic, then you probably have the meter, strips, lancets, to measure your own blood sugar at any time.

If you are like me then about 20 minutes after eating blood sugar can already go up. So key times are about 20, 50 and 90 minutes after eating. 90 because one might be curious in how quickly blood sugar settles down. First thing in the morning is also important because although you haven't eaten anything, you have been inactive and not burned off any excess blood sugar.

So all in all you want to know what to eat to better manage your blood sugar. Frankly it's not so bad, just different. My treats these days are just different, but still very nice. I'll give you an example of a typical evening snack, a some slices of dill pickle (liquid dabbed off) with slices of old cheddar cheese on top.

So looked at in terms of carb percentage:
Dill pickles (1.5%)
Cheddar cheese (1%)

If you compare to what I used to eat:
Cheetos (45%)

Anyway, you will find that your blood sugar goes up after eating things with lots of carbs. I was shocked how a humble banana impacted me. Solution, don't eat bananas.

For myself, I rate foods based on carbohydrate percentage by weight. So a banana is 20% carbs. This is therefore too high for me. My cutoff is 6%. That doesn't mean that there is nothing to eat, it's just different.

Supper was broccoli and cheese, and some chicken. Later a snack of strawberries, and at bedtime now just a little bit of dark chocolate, the type that is 90% cocoa. That one has more than 6% carbs, but nothing like the usual stuff, and I only had one square.

Looking at my supper:
Broccoli (4.4%)
Cheese (1%)
Chicken (0%)
Strawberries (6%)
Very dark chocolate (18%)

It can be pleasantly managed. But take control.

Edited by: -JAMES- at: 4/20/2015 (01:21)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
4/1/15 11:35 P

Community Team Member

My SparkPage
Send Private Message
Reply
KCDEE,

Well I know how you feel. Crushing when I was diagnosed with type-2 diabetes. Why me? Why couldn't life just go on the way it was. Maybe they are wrong....

So, what I didn't do, and what you should do is take charge. I took medication as my only option. As if I had no control really. I was so wrong! What I ate was very impacting on my blood sugar, and on the stress it put on my whole insulin/ body fat/blood sugar ...

It is now almost 3 years that I FINALLY changed what I ate. I keep tuning things up a bit too. One of my health problems (related to diabetes,... maybe) is that I have poor vitamin B absorbtion, and vitamin B is important in blood sugar regulation.

I thought this was just one of those sort of myths, that there would be no impact, or very minimal. I was surprized that taking a relatively small dose of a vitamin B complex made a measurable difference almost immediately, like the next day.

Don't just accept this, take command. Send me a sparknote under the "MY TRACKERS" tab and stay in touch.

Edited by: -JAMES- at: 4/1/2015 (23:37)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
2/6/15 1:35 A

Community Team Member

My SparkPage
Send Private Message
Reply
MOMAOF2GR8KIDS,

well, to eat healthier, get healthier, is a great idea, but how do you do that. What is bad food, or good food, or unhealthy food. It can actually take a lot of thought.

There is the phrase "empty calorie", but empty, or missing what? It is nutrients.
en.m.wikipedia.org/wiki/Empty_calori
e


Fuhrman has the equation:
HEALTH = NUTRITION/CALORIES

which quantifies that. It is still pretty fuzzy though. You need to focus on kne nutrient at a time and then find foods that give you lots of that for the least calories. My favourite example is vitamin C. Per calorie you get more vitamin C in green peppers than in oranges. So eat green peppers. The comparisons go on.

What you will find however is that most high carb things, like wheat, have lots of calories, but are low in nutrients. Worth thinking about and making changes if you want to eat healthy.

Edited by: -JAMES- at: 2/6/2015 (01:43)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
1/21/15 9:43 A

Community Team Member

My SparkPage
Send Private Message
Reply
Off to the YMCA for a quick (20 minute) workout and a quick swim (20 minute).

I do this to get moving and feel more alive.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
JRWELL58's Photo JRWELL58 Posts: 653
1/20/15 3:07 P

My SparkPage
Send Private Message
Reply
FBS = 110

Down from avg of 135 since working Whole30 for 20 days

 current weight: 199.5 
 
234
213
192
171
150
JRWELL58's Photo JRWELL58 Posts: 653
1/5/15 8:42 P

My SparkPage
Send Private Message
Reply
Hi James

Yes I just got back on the train January 1. All through the holidays I ate and ate and ate.

Started Whole30 plan on 1/1/15. It is naturally low in carb grams because it allows no grains of any kind, no processed food of any sort, no added sugar, no legumes. No corn. No potatoes. No bread. No cookies. Just meat (not fried), vegetables, and fruit and nuts.

 current weight: 199.5 
 
234
213
192
171
150
-JAMES-'s Photo -JAMES- Posts: 4,582
1/5/15 1:19 A

Community Team Member

My SparkPage
Send Private Message
Reply
Jan,
I see that you are also a member of a low carb SparkTeam. Are you counting your grams of carbs? For myself that is the surest way to loose weight.

Oh yes, unfortunately not just count them, but keep them low too.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
JRWELL58's Photo JRWELL58 Posts: 653
1/1/15 2:50 P

My SparkPage
Send Private Message
Reply
My last A1c was 6.8.

I sure would like to lose 1 pound a week....I've gotten so heavy especially around my middle I can hardly walk!

1/1/2015 = 232

Jan


 current weight: 199.5 
 
234
213
192
171
150
-JAMES-'s Photo -JAMES- Posts: 4,582
1/1/15 12:44 P

Community Team Member

My SparkPage
Send Private Message
Reply
HAPPY NEW 2015!
emoticon emoticon emoticon

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
12/30/14 1:16 P

Community Team Member

My SparkPage
Send Private Message
Reply
Awww, my licorice was about 80% carbs... Now what?

Edited by: -JAMES- at: 12/30/2014 (13:16)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
12/30/14 1:11 P

Community Team Member

My SparkPage
Send Private Message
Reply
HEIDIHYATT,

Here is what I do to manage my type 2 diabetes...

I read food labels. When shopping I have a calculator with me, either the one that is part of my cell phone, or a small separate one. If something is more than 6% carbs by weight then I don't buy or eat it. I can do this for things that don't have a label, but that needs to be done ahead of time.

Take bananas. Google "nutrition bananas", then for 100 grams of banana you see something like 22.8 grams of carbs. A subcategory under carbs is fibre, and the page I found says 2.6 grams of fibre, which are not digestible. So subtract those out, 22.8 - 2.6 is 20.2 grams.

So bananas are 20.2% digestible, or net carbs by weight. I don't eat them. if I did eat one it would spike my blood sugar.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/30/14 11:43 A

My SparkPage
Send Private Message
Reply
I ate three Hershey kisses last night and then threw out every Christmas goodie remaining in the house. My blood sugar was up this morning, though not horrendously. Guess I'll have to switch to black licorice.

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/30/14 11:06 A

Community Team Member

My SparkPage
Send Private Message
Reply
There were some Christmas snacks around.

I ate them.

The next morning my blood sugar was down. Hmmmm. A little Internet search showed that black licorice can lower blood sugar. I didn't eat the really sweet black stuff, but that more bitter sort. I'll eat more and gather more data.

emoticon

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
12/20/14 12:25 A

Community Team Member

My SparkPage
Send Private Message
Reply
MEREDITHB51,
Well from what I read the early stages of diabetic retinopathy are reversible. Sounds like you aren't there yet. Good for you.

Secondly, I'm sure if you eat low carb your blood sugar will be more under control and that would keep your eyes in good health. Take control.

Edited by: -JAMES- at: 12/20/2014 (00:26)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/17/14 2:33 P

My SparkPage
Send Private Message
Reply
All clear! Woo hoo! And it turns out my previous eye issues/surgeries don't affect in any way the likelihood of my developing diabetic retinopathy. Yahoo!

Edited by: MEREDITHB51 at: 12/18/2014 (10:24)
 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/17/14 9:58 A

Community Team Member

My SparkPage
Send Private Message
Reply
Merideth,

Good luck on your eye exam.

I only had 3 chocolates last evening. Blood sugar 7.2 mmol/l or 130 mg/dL, so with zero chocolates perhaps in the 6 mm/l range.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/17/14 7:03 A

My SparkPage
Send Private Message
Reply
I'm going into Manhattan today to see my retina specialist for the first time in four years, to make sure I didn't develop diabetic retinopathy. I already had huge surgery on my right eye 10 years ago for a detached retina and four laser surgeries on my left eye to repair retinal tears. To say I'm nervous is an understatement. Wish me luck!

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/17/14 1:33 A

Community Team Member

My SparkPage
Send Private Message
Reply
Perhaps my whole system is less tolerant of carbs than some of you others, making me the canary in the coal mine as far as carbs go.

I was boasting 6.6 mmol/l or 118 mg/dL a few days ago, but yesterday I ate an extra 30 grams of carbs, sugar actually in just 6 small Christmas chocolates, and this morning (10 hours later) I measured 8.0 mmol/l or 144 mg/dL. I'm envious of anyone who can tolerate oats and not have high blood sugar for hours on end.

Edited by: -JAMES- at: 12/17/2014 (01:52)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/16/14 11:20 A

My SparkPage
Send Private Message
Reply
Perhaps. The number was a little higher than I'd like, and my number was higher than usual this morning (whatever usual is - I haven't been doing this very long). But I also had an afternoon cappuccino and was in the office until midnight to meet a deadline (midnight filing deadline; got it in at 11;45). It was a stressful day, and I ate more calories than usual too. It was my first real test of how I'm able to handle my diet and activity when life gets crazy and I did okay, but wonder what it does to my BG levels. I digress though. Whole oat groats are also pretty much unprocessed - they are the whole grain rather than the cut or rolled oats most people eat. That may have also had something to do with how it affected my sugar level.

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/15/14 12:19 P

Community Team Member

My SparkPage
Send Private Message
Reply
MEREDITH,

When you eat something your blood sugar rises, peaks and the tails off back down.

The initial rise is fairly quick and peaks in about 30 to 40 minutes. One thing for diabetics is to know that peak. Non-diabetics never get above about 120 even at that peak.

The second issue for diabetics sustained high blood sugar after eating. Non-diabetics will fully recover after eating in about 2 hours. Diabetics typically have a long tail off where blood sugar goes down slower than normal. Measuring 2 hours after eating shows information about the tail-off, and indeed the longer your blood sugar is elevated the worse for you health.

Here is a picture of normal (wish I were):

en.m.wikipedia.org/wiki/Blood_sugar

Any blood sugar medication, like metformin are going to lessen the overall level, the tail of the curve. As you see from my earlier post I'm happy with around 120 as my morning fasting number, and you have that an hour or two after eating oats. So I'd say your digestion handles carbs better than mine. Though I am taking no meds.

Edited by: -JAMES- at: 12/15/2014 (12:57)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/15/14 12:04 P

My SparkPage
Send Private Message
Reply
Verdict on whole oat groats: maybe. My nutritionist told me to measure my blood sugar 1.5 to 2 hours after a meal, with a target of under 140. I did that after eating my oatmeal with peanut butter and it was 130. Not bad. That also included a post-breakfast walk with the dog, so it might have been higher had I not had that activity. I'll keep tracking it and try to limit it to 1-2 days a week and see where it goes. James, I'm not sure where it would have been after 40 minutes or what my target would have been, and don't want to stick myself twice in quick succession. What is your rationale for 40 minutes after you begin eating?

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/15/14 8:42 A

Community Team Member

My SparkPage
Send Private Message
Reply
GREYCATBIRD,

Yes as I was burning out my system with high carbs I had no idea what my blood sugar was doing until my system went over the cliff. Just before I was diagnosed I was typically eating a mid-morning snack of an Oh Henry bar and a can of coke:

Oh Henry bar (100 g)
Calories (530)
Fat (23 g)
Net carbs (51 g)
Protein (9 g)

Can of coke (100 g)
Calories (43)
Fat (0 g)
Net carbs (12 g)
Protein (0 g)

So between that bar and that coke, with a little math (or reading the real label not adjusted to 100 g) then I was consuming 34 + 27 grams of pure sugar. Today I can only tolerate that as a two day total, but there I had it all in 5 minutes in the morning, with the rest of my day still to come.

P.s. This is unrelated to the post, but here is a recipe for low carb bread (6 grams in the whole loaf, yup less than 1 gram per slice)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=25210x58980R>x58825283


Edited by: -JAMES- at: 12/15/2014 (09:18)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
12/15/14 8:35 A

Community Team Member

My SparkPage
Send Private Message
Reply
Subject: vitamin B helping blood sugar control

My blood sugar this morning was 6.6 mmol/l or 118 mg/dL

That is the lowest it has been in a while. It hasn't been too much higher but in the 7 range. I started taking a daily vitamin B supplement for the last few days. I looked it up:
www.progressivehealth.com/vitamins-t
ha
t-help-reduce-high-blood-sugar.htm


Sure enough there is a link, and perhaps I've detected it in my own body.

As you may know I'm eating low carb to control my type 2 diabetes without medication (after 11 years of pills and at the maximum oral dose, I'm now taking no meds). Looks like vitamin B may be an extra medication free thing I can do.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
GRAYCATBIRD's Photo GRAYCATBIRD Posts: 2,073
12/15/14 7:43 A

My SparkPage
Send Private Message
Reply
On another note, in a way I'm glad the doctor isn't having me check my blood glucose. But on the other hand, it means I'm kind of guessing as to what foods spike my blood sugar and insulin production. It's kind of scary what was happening all those years when I had no idea I was developing insulin resistance and eventually diabetes. When you can't see the immediate effects, it's a little harder to be disciplined, I think.

But now that I know what HAS happened, I can surmise what WILL happen if I'm not diligent! I definitely do not want a stroke, heart attack, blindness, limb amputations, etc.

Sue
Graycatbird

Sue
Graycatbird

"Your stomach should not be a waste basket." -- Anonymous

Never, never, NEVER give up!



 current weight: 155.0 
 
199
185.5
172
158.5
145
GRAYCATBIRD's Photo GRAYCATBIRD Posts: 2,073
12/15/14 7:37 A

My SparkPage
Send Private Message
Reply
Thanks, James! It's not looking good for my toast and peanut butter.

I'm off to the diabetes education class this morning. I'll let you know what they say.

Sue
Graycatbird

Sue
Graycatbird

"Your stomach should not be a waste basket." -- Anonymous

Never, never, NEVER give up!



 current weight: 155.0 
 
199
185.5
172
158.5
145
-JAMES-'s Photo -JAMES- Posts: 4,582
12/15/14 1:52 A

Community Team Member

My SparkPage
Send Private Message
Reply
Yes, carbs are everywhere, they are cheap and often have a long shelf life. The average adult North American eats 330 grams of carbs a day. I know that 90 puts me into the need for diabetes meds. At 30 to 50 I'm OK without medication (I'm type 2 diabetic)

GREYCATBIRD,
I just happened to have a tablespoon of peanut butter as a treat. My unsweetened peanut butter has this profile:

Peanut butter (100 grams)
Calories (667)
Net carbs (13 g)
Fat (53 g)
Protein (27 g)

This bends my 6% rule, at 13%, but it is a treat, and I only had a spoonful, about 15 grams, so from the info above that works out to about 2 grams of net carbs, not a big impact on my daily target of 30.

Oat groats look like this:

Oat groats (100 g)
Calories (365)
Net carbs (54 g)
Protein (19 g)
Fat (8 g)

Meredith, after eating that for breakfast you should measure your blood sugar about 40 minutes later. It is over half digestible carbs.



Edited by: -JAMES- at: 12/15/2014 (02:06)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/14/14 9:32 P

My SparkPage
Send Private Message
Reply
Exactly Sue! Carbs seem to be everywhere!

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
GRAYCATBIRD's Photo GRAYCATBIRD Posts: 2,073
12/14/14 8:28 P

My SparkPage
Send Private Message
Reply
I've been eating toast and peanut butter (natural peanut butter, no sugar) for breakfast for years. It's killing me to think about giving it up. I did buy some good whole wheat bread today, and will try to keep it to a minimum. I had already cut down from two pieces to one at breakfast..

I thought giving up sweets would be the only really bad part of cutting back on carbs. I never realized how many carbs I'm accustomed to eating, and how hard it would be to cut back.

Sue

Sue
Graycatbird

"Your stomach should not be a waste basket." -- Anonymous

Never, never, NEVER give up!



 current weight: 155.0 
 
199
185.5
172
158.5
145
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/14/14 8:17 P

My SparkPage
Send Private Message
Reply
Thanks for that James. I'm hoping my favorite whole oat groats for breakfast can stay on the menu!

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/14/14 7:33 P

Community Team Member

My SparkPage
Send Private Message
Reply
MEREDITH,

I have a binder (yes old fashioned paper pages) and a single food or drink on each page. I put information for 100 grams of the item.

If I eat say 157 grams of that item I multiple each number by 1.57 and write that in my tracker.

If something has a nutrition label then great I use it but still calculate the information for a 100 g quantity. So for example blackberries. I google "nutrition blackberries" and find this to enter in my binder:

Blackberries (100 g)
Calories (43)

Total Carbohydrates (10 g)
Fiber (5 g)
Sugar (4.9 g)

Fat (0.5 g)
Protein (1.4 g)

So fiber is a carbohydrate which is not digestible so net or digestible carbs are 10-5, or 5. There is information that 4.9 of those 5 are sugar, and 0.1 g must be more complicated than sugar, but still a carb.

Anyway I focus on net carbs. It is good to track what you eat and how it impacts your blood sugar, but you will probably find the strongest connection with net carbs. That can help you make alternate choices of things you like just as much, but hit the blood sugar much less.

Wheat for example, like in bread, doesn't taste very sweet, but it is 80% net carbs, and is a killer for my blood sugar.


James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/14/14 7:36 A

My SparkPage
Send Private Message
Reply
James, that is exactly the plan. If I'm seeing blood sugar spikes post-meals, I'll adjust. I'm rotating meals after which I'm testing so that im generally monitoring twice a day, and if I'm wondering about a particular food, I'll measure after that meal.

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/14/14 12:42 A

Community Team Member

My SparkPage
Send Private Message
Reply
MEREDITHB51,

The only reason to limit fat is because you want to loose weight, do you need to keep your calories low.

If you are tracking what you eat, and your blood sugar, then pay close attention to the grams of carbs you eat of drink and your blood sugar in the next 30 minutes to 90 minute sort of time frame. If you see a connection then try reducing your carbs and see how that impacts your blood sugar.

Dietary fat slows digestion, including the digestion of carbs that are present. So less of a blood sugar spike, and more smoothed out.

Edited by: -JAMES- at: 12/14/2014 (00:43)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
GRAYCATBIRD's Photo GRAYCATBIRD Posts: 2,073
12/13/14 2:32 P

My SparkPage
Send Private Message
Reply
That sounds really good, Meredith. Sounds like you've been on the right track. I'm going to a diabetes education class on Monday, and after that I may get to have individual appointments with a nutritionist (Medicare requires going to a class before having private appointments). I'm very eager to hear what is said in the class.

Like you, I've already modified my diet in light of the diagnosis. But I can really use some guidance, too.

Sue
Graycatbird

Sue
Graycatbird

"Your stomach should not be a waste basket." -- Anonymous

Never, never, NEVER give up!



 current weight: 155.0 
 
199
185.5
172
158.5
145
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/13/14 2:03 P

My SparkPage
Send Private Message
Reply
I finally had my appointment with the nutritionist, who was fantastic. I had ridiculously detailed records of what I was eating and when, my exercise, and for the previous five days, blood glucose readings. She was able to review all that information ahead of time, so the appointment was very much focused on how we should be adapting our diet. My hubby - who is the chef in the house - came too. We were happy to hear that our normal diet is high quality and that adjustments I made to my carb intake were on the right track. She was able to generate Neal plans in a follow up email that used what we were already doing, but showed me how to get more variety back into my diet. Basically, I'm eating 1-2 carbs servings per meal, and 3 snacks with 0-1 carb serving (15g about). Dinner I mau go up to 3 occasionally. I also need to eat more calories than I was. In addition, she told me that any time I eat a carb I should eat a little bit of good fat with it. We came up with a monitoring plan to track how my body responds to this eating plan so we can tweak as I go along. I'm happy to have a plan and someone to partner with. As I lose weight, it may also be possible for me to get rid of the 250 mg metformin I'm taking now. Altogether I'm very pleased.

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/13/14 12:51 P

Community Team Member

My SparkPage
Send Private Message
Reply
Amber,
I think I answered this in another place, but I'll answer again. Perhaps I'll say something a little different.

I'm a type 2 diabetic, and was on drugs of ever increasing doses for 11 years. At the end of the 11 years I was at the maximum oral dose. But then I bumped into a low carb diet to loose weight. I've stuck with low carb, about 30 grams a day for the last 32 months. No more medication. I do exercise in ketosis at the YMCA about 3 times a week. My main energy must be coming from fat and protein, 'cause there ain't no carbs other than a trace in some vegetables and dairy.

If I feel weak during the day I eat some cheese. Now that I'm not carb oriented I find that something fatty like that works just as quickly and as well. I used to have a candy bar ready for such situations and never imagined that cheese could ever possibly work the same way.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
AHARRIS02's Photo AHARRIS02 Posts: 2,204
12/10/14 4:46 P

My SparkPage
Send Private Message
Reply
Hi! I'm Amber. I was pre-diabetic for at least 5 years, and then last December I had part of my pancreas removed because I had a cyst on it. I was doing good til June 2014. I started being tired all of the time, and I wasn't really checking my sugars. So I decided to buy another checker, and my levels were 300 to 400 for a couple days. I called my doctors office, and they had me come in the next day. So she my A1C's were 8.4. She put me on glimipiride and increased my metformin. After 4 months, I reduced my a1c's to 6.6. So I wasn't put on insulin. I'm trying to do it with diet and exercise. My problem is when I go exercise my sugar maybe 160 to 200. After working out, my sugars fly down to 60's. Then I have to drink sugar pop to make it rise. What doy ou guys do before you work out so your blood sugar don't drop that low?


Amber
Chicago, IL
Central Time Zone

BLC 27 - Hot Mocha Maniacs

BLC 25 & 26 - Co-captain Scarlet SEALS

BLC 23 & 24 - Captain Scarlet SEALS

Co-Captain Scarlet Starlets BLC 20 & 21 & 22

Rockin' Rose Rangers - BLC17 & 18 & 19



 Pounds lost: 63.0 
 
0
34.5
69
103.5
138
GRAYCATBIRD's Photo GRAYCATBIRD Posts: 2,073
12/8/14 9:19 A

My SparkPage
Send Private Message
Reply
Thank you, James! I'll try them.

Sue
Graycatbird

Sue
Graycatbird

"Your stomach should not be a waste basket." -- Anonymous

Never, never, NEVER give up!



 current weight: 155.0 
 
199
185.5
172
158.5
145
-JAMES-'s Photo -JAMES- Posts: 4,582
12/8/14 1:10 A

Community Team Member

My SparkPage
Send Private Message
Reply
GRAYCATBIRD,
I don't have any books by Taubes, but I respect that author.

Here are some recipes to use protein powder:
Muffins:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=25210x58980R>x51709335


3 grams of carbs per muffin

Pancakes:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=25210x58980R>x54368031


About 1 gram of carbs per pancake

Bread:

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=25210x58980R>x58825283


About 2 grams of carbs per slice

To put that in perspective, here are some approximate values for wheat based equivalents:
Muffin: 50 grams of carbs
One IHOP pancake: 25 grams of carbs
One slice of bread: 20 grams

My diabetes is not under control at 90 grams of carbs in a day unless I take medication. I ate too many atkins bars in a day and measured. So a regular sandwich, with two slices of wheat based bread, is 40 grams and is over my daily, self imposed limit of 30 grams. Of course if I make my protein powder based bread, which has only 2 grams per slice, the a sandwich has only 4 grams and I have a whole lot left for the rest of the day.

Yes it is a bit of a pain to avoid carbs and make a few low carb versions of high carb things, like muffins. But the payback has been weight loss (no exercise needed either) no drug routine, better health, and a whole change in my taste preferences. I used to hate cucumber and dislike lots of other vegetables. But for all the things I no longer eat, there are a whole bunch of new ones that I really like now, and didn't before.


Oh yes there are two common types of protein powder, whey protein, from cows milk, and soy protein from soy beans. I used to think whey protein had a better balance of amino acids and therefore was better for human needs than soy protein. This is true, cows are mammals like us do it makes some sense that it is a better fit, but when I looked into the exact ratios of amino acids in both I came to the conclusion that it wasn't that significant a difference.

So when you find a protein powder you like don't worry about which of those two types. However I've found vanilla flavoured powder tastes best for baking pancakes and bread.



Edited by: -JAMES- at: 12/8/2014 (01:19)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
12/7/14 7:36 P

Community Team Member

My SparkPage
Send Private Message
Reply
Well you can look at it this way:

Carbs are bad for blood sugar, and add to body fat, so I can't eat carbs
Protein is hard on the kidneys, and eating animals is barbaric, I can't eat protein
Fat is too high in calories and can give me high cholesterol, so I must not eat fat

The conclusion is that I can't eat anything.

The truth is carbs are bad for blood sugar and do fatten you up. Protein is only hard on the kidneys if you have other medical issues. In fact 60 to about 120 grams of protein is the daily MINIMUM for an adult for good health to maintain muscle mass. Lastly as for fat, you need to eat some fat to be healthy, the thing to avoid are trans-fats.

Trans fats have a higher melting point. So if a fat or oil is hard at room temperature then be very suspicious, it is also not going to be very liquid or mobile inside of you either, leading to health problems. Things like olive oil, which is liquid at room temperature is just fine. Lard? No!

en.m.wikipedia.org/wiki/Trans_fats

As for limiting fat, you definately want to limit "bad" fats, the saturated and trans-fats which tend to be harder. Other than that the only reason to limit them is if you are trying to loose weight and you want to limit calories.

Carbs will raise and drop blood sugar, and hunger more. Eating fattier things, like cheese will even out things more. I don't go on a carb rollercoaster anymore, when I'm hungry I eat low carb things like cheese sticks, or whipped cream sweetened with stevia with some blackberries.

Edited by: -JAMES- at: 12/8/2014 (00:48)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
GRAYCATBIRD's Photo GRAYCATBIRD Posts: 2,073
12/7/14 6:33 P

My SparkPage
Send Private Message
Reply
I'm reading "Why We Get Fat" by Gary Taubes, and finding it very interesting. Haven't gotten all the way through it; in fact I'm just getting into the part where he talks about what makes people fat, but he thinks carbs play a big role. It's a whole turnaround from the "conventional wisdom" of the past 40 years or so! Which makes it a little scary to just leap in and cut carbs down as low as he advocates. But I'm going to try it in a more moderate way.

In fact, I've cut way back on carbs in the past week and a half, and found I'd lost two pounds when I weighed myself today! That's a bigger loss than I usually have.

James, I've been avoiding meat because I don't like the way animals are treated on factory farms. That's really the only reason. But today I gave in and bought some turkey meat at Whole Foods that they say is raised humanely. I just couldn't think of enough protein that doesn't have significant carbs.

Thanks for the suggestion on protein powder, James. I'd be interested in the recipe, if you wouldn't mind sharing it.

Sue
Graycatbird



Sue
Graycatbird

"Your stomach should not be a waste basket." -- Anonymous

Never, never, NEVER give up!



 current weight: 155.0 
 
199
185.5
172
158.5
145
MEREDITHB51's Photo MEREDITHB51 SparkPoints: (31,433)
Fitness Minutes: (36,956)
Posts: 441
12/7/14 6:12 P

My SparkPage
Send Private Message
Reply
James, That's what I've understood from the research I've followed too. So I get confused by "experts" telling me to limit fat, particularly heart healthy fat. And the issue remains, if carbs are reduced as a percentage of my diet, something else has to make up the percentage -either protein or fats. There is no way to reduce everything percentage-wise.

 Pounds lost: 59.6 
 
0
16.5
33
49.5
66
-JAMES-'s Photo -JAMES- Posts: 4,582
12/7/14 6:09 P

Community Team Member

My SparkPage
Send Private Message
Reply
Sue, have you considered protein powder to get your protein? I have a great recipe for pancakes made from protein powder rather than flour.

emoticon

Why are you avoiding meat?
emoticon

Edited by: -JAMES- at: 12/7/2014 (18:11)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 4,582
12/7/14 6:06 P

Community Team Member

My SparkPage
Send Private Message
Reply
Meredith,
There is a minimal impact in your internal cholesterol from fats that you eat. The body generates cholesterol internally

Actually it may be carbs that indirectly raise internal cholesterol

www.healthcentral.com/cholesterol/c/
79
86/108666/carbohydrates/


Here is a Harvard Medical School article on the body generating cholesterol, even if you ate none.

www.health.harvard.edu/newsweek/Unde
rs
tanding_Cholesterol.htm


It is my guess that carbs can tip the internal cholesterol generation out of whack. I have never had a cholesterol issue myself, but I've seen a number of people post on low carb forums that their cholesterol issues resolve themselves when eating fewer carbs.

Edited by: -JAMES- at: 12/7/2014 (18:06)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 174.4 
 
217
201.5
186
170.5
155
Page: 1 of (11)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Newly Diagnosed Diabetics General Team Discussion Forum Posts

Topics: Last Post:
No Engergy? 4/21/2014 1:48:57 AM
Nausea 6/2/2014 12:59:55 AM
Another cure -- ..etc. 3/1/2014 4:36:30 PM
Pre-breakfast blood sugar readings 3/24/2014 2:23:52 AM
how important are snacks 10/31/2014 12:05:51 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31253x28068480

Review our Community Guidelines




x Lose 10 Pounds by July 10! Get a FREE Personalized Plan