I’m not exactly obsessed with checking my blood sugar, but I’ve certainly become more diligent about it since returning from the low-carb cruise. As I mentioned in a previous post, Dr. William Davis gave an excellent presentation on why we should monitor blood-sugar levels. Here’s a quote from one of his blog posts on the subject:
If you’re not a diabetic, why bother checking blood sugar? New studies have documented the increased likelihood of cardiovascular events with increased postprandial blood sugars well below the ranges regarded as diabetic. A blood sugar level of 140 mg/dl after a meal carries 30-60% increased (relative) risk for heart attack and other events. The increase in risk begins at even lower levels, perhaps 110 mg/dl or lower after eating.
We use a one-hour after eating blood sugar to gauge the effects of a meal. If, for instance, your dinner of baked chicken, asparagus brushed with olive oil, sauteed mushrooms, mashed potatoes, and a piece of Italian bread yields a one-hour blood sugar of 155 mg/dl, you know that something is wrong. (This is far more common than most people think.)
This makes perfect sense to me, for all kinds of reasons. We know that high blood sugar damages organs and blood vessels, and yes, that includes the coronary arteries. That’s why diabetics can lose limbs, suffer kidney failure, or go blind. It’s why they have such a high rate of heart disease. We also know that glucose feeds cancer and accelerates the aging process by encouraging the formation of advanced glycation end-products, or AGEs.
Dr. Uffe Ravsnkov, who believes heart disease begins with infections, pointed out in our interview that glucose competes with vitamin C and depresses the immune system. Even if you don’t buy the hypothesis that infections cause heart disease, you don’t want your immune system depressed. One source I checked online stated that when your blood sugar reaches 120 mg/dl, your body’s ability to swallow up viruses, bacteria and cancer cells is reduced by 75%.
How high is too high? That depends on who you ask. I’ve read articles that claim anytime your blood sugar is over 200 mg/dl, you’re being damaged — and by the way, it’s common for people to reach that level after a bowl of Cheerios. Others put the number at 140. Dr. Davis prefers to see post-meal blood-sugar levels below 125, and ideally closer to 100.
So after returning home from the cruise, I bought a blood-sugar meter to check my response to different meals. There’s good news and bad news.
The good news is that most of the meals I now enjoy don’t have much of an impact. I’ve checked my fasting blood sugar a few times in the morning, and it’s consistently in the 85-90 range. A little lower might be better, but that’s where I’m at. So with that as a baseline, here are the one-hour results after some meals:
- Chopped ham & three eggs scrambled in butter: 92
- Two burger patties with raw-milk cheese and sautéed onions, mustard, a dollop of mayonnaise: 101
- Homemade stew (beef, onions, carrots, red wine, beef bullion): 105
- Chicken and broccoli with pesto sauce: 109
- Protein shake with whey protein and heavy cream: 102
- Sausage with whipped cauliflower “fauxtatoes” (my low-carb version of bangers ‘n’ mash): 98
I was also pleased to learn that low-carb ice cream doesn’t produce much of a spike. When I first switched to a low-carb diet, I consumed a bowl of Carb Smart ice cream or a couple of their ice cream bars at least a few nights per week. Since then, I’ve lost much of my taste for desserts, so I rarely eat the stuff. I’ve also read that sugar alcohols can produce a bit of a blood-sugar spike some people.
I don’t plan to become a regular ice-cream eater again, but as an experiment, I had a full cup of Carb Smart ice cream earlier today. An hour later, my blood sugar stood at 112. That’s not great, but it’s less than I would’ve predicted. I’ve also found that iced tea sweetened with three packets of Truvia has virtually no effect on my blood sugar … the meter showed 93 mg/dl when I checked.
That’s the good news. The bad news is that I don’t seem to tolerate sugars and starches very well at all. As I mentioned in an earlier post, on St. Patrick’s Day I added one small potato to my meal of corned beef, carrots and cabbage. An hour later, the meter showed a blood-sugar level of 162 mg/dl.
I had an even bigger surprise a couple of days ago. I was busy and didn’t feel like cooking, so I threw together a meal of Costco meatballs with a 1/2 cup of marinara sauce and a wee small serving of spaghetti left over from a meal my wife had served to my daughters and my niece. (My niece doesn’t like most meats, but loves pasta.) By “wee small,” I mean perhaps 1/2 cup of cooked spaghetti. The meatballs also had a few carbs in them thanks to the bread crumbs. Adding up the counts from the labels, I estimated that my meal included about 40 grams of carbohydrate.
The result: an hour later my blood sugar stood at 174 mg/dl. Back when I thought meat and fat were bad, I used to live on pasta and potatoes. No wonder I started showing signs of pre-diabetes and felt lousy so often. I suppose if I hadn’t screwed up my metabolism with too much sugar as a kid and too much starch as a vegetarian adult, small servings of potatoes and pasta wouldn’t produce such dramatic spikes, but they do. I just shouldn’t be eating them.
That’s why it’s important to test your own reactions to various foods: we’re all different. What’s right for you may not work for me, and vice versa.
I saw an example of that last night. My sister-in-law was in town to pick up her daughter. Like my wife, my sister-in-law is naturally thin … if anything, she’d like to gain a few pounds. She saw me testing my blood sugar, and it piqued her curiosity, especially since their naturally-thin father is a type 2 diabetic. So an hour after dinner — which for her included chicken, a sweet potato, and a generous serving of pasta — I gave her the finger stick. Her blood sugar was only 112 mg/dl. Feed me the same dinner, and I’d probably be looking at something closer to 200.
So the bottom line for me: no starchy foods. And I’m perfectly happy living without them.
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You can see the effect most sugar alcohols have on your blood sugar here:
http://lowcarbdiets.about.com/od/whattoeat/a/sugaralcohols.htm
Erythritol is the only sugar alcohol which has no effect on blood sugar. It’s the primary sugar alcohol in Truvia. Maltitol is the primary sugar alcohol in the sugar-free candies that are produced, and it’s really just another sugar.
Glad to know my afternoon iced tea isn’t raising my blood sugar. I avoid maltitol completely because it gives me a rumbly stomach.
All this is very interesting. I was getting inflammation of my mucus membranes, and could not find a reason (and the doctors couldn’t either). I felt like I had “metabolic syndrome”, but had none of the markers (no belly fat, I had low blood pressure and low triglycerides -49). My fasting blood sugar was 122, but the A1C was 5.6, which concerned me, but not my doctor). I was eating well, with mainly brown rice as my carbs, but low protein and low fat. I already knew that wheat and dairy (and fruit) caused problems and usually avoided them since I don’t like being sick.
Finally found a doctor that confirmed the gluten/lactose intolerance and the candida I suspected I had. I cut out all carbs for about 6 months, then spent about 6 months trying to add in the non-gluten grains. No success.
Since adding more good quality protein and fat, and forgetting the grains and potatoes, I feel great, my energy is up, and the constant anxiety is gone. I still react on occasion (get bloated and then some inflammation). Maybe the glucose meter would help me figure it out.
Glad you figured it out, but isn’t it a shame your doctor didn’t figure it out for you?
Interesting. I don’t see why one should retrain their bodies to be able to tolerate more carbs though. After all, most of us on low-carb now got here because our tolerance lowered to the point where we were gaining weight/were overweight, etc. At some point between the ages of 9 and 10 my body started reacting to carbs badly – I craved them totally, ate way too much, was always ‘hungry’ (ie not real hunger, as I ate all the time, but carb hunger) – and was 185 pounds by the time I was 15 as a result.
I definitely have a strong reaction when I eat carbs now, usually – I feel nauseous if I have a lot of sugar, and get a weird taste/sensation in my mouth, and bloated and uncomfortable if I eat a lot of starches. When I was pregnant, I unfortunately ended up eating lots of carbs because it was all I could tolerate I was so sick – and eventually I didn’t get that weird nauseous sugar reaction. But I also gained 30 pounds I still haven’t managed to get rid of, and if I hadn’t gone back to low-carb half way through the pregnancy when the nausea abated, I’d probably be 100 pounds heavier by now. And since *something* in my genetics/metabolism made me react that strongly in the first place when I was 9/10, how would I be able to change that now, after decades of yo-yo dieting/tired metabolism?
I’ll stay with my 8 years plus of low-carbing, thank you very much!
One thing I did find interesting this past month – although I am generally very strict with low-carb, when Passover was here I did eat the ritual amounts of matza – and also had a couple of days when I didn’t restrict my carbs, with all the festivities and family gatherings, etc. What was interesting was that for some reason, although I ate a fair amount, with carbs in there, I didn’t find that I ended up bingeing on carbs, which is what I’d normally do if I indulged in that way. I ate relatively ‘normal’ amounts for someone who isn’t a low carber. Even more interesting is that two days after returning to full low-carb eating, I got on the scale and discovered I was basically the same weight I was before the 2 or 3 days of indulging. I expected to be at least a couple of pounds heavier. Not sure why that happened.
As a totally unrelated aside, I wanted to tell you, Tom, that whenever my husband and I are trying to find a parking space in a mall, if we find one far away from the entrance, we remark that “Tom would be proud”… and if we find one nearby, it’s “Tom would be disappointed in us” 🙂 So you, and Fathead, are invoked pretty much every time we visit a mall or need to find parking somewhere!
That’s hilarious! If I’ve changed parking behavior, I’ve done a good deed. I made it a habit years ago to just head for the back of the parking lot. I’m already in the store while the people who insist on parking as close as possible are still hunting.
I think we can definitely lose our tolerance for refined carbs if we avoid them for long periods, but I also consider that a positive development, not a negative one. If a little bit of white flour or sugar makes you feel ill, you’ll stop sooner. My wife feels lousy if she has more than one drink, so she never has two, ever. I’m certainly not going to convince her she needs to improve her alcohol tolerance.
Mitch said: “Do you know whether or not having elevated blood sugar responses from foods is in any way connected with having high blood pressure? Thanks”
According to the Drs. Eades, yes – but indirectly. High insulin levels are associated with a number of “diseases of civilization,” including diabetes, high blood pressure, heart disease and stroke. High blood sugar will, by definition, elevate insulin. Elevate insulin high enough and you’ll probably develop high BP. They talk about it in Protein Power and a couple of their other books.
So what you’re saying is when you ate Double Quarter Pounders With Cheese (and the 46g of carbohydrates they contain) almost every day for a month your health improved, but when you cut starches out entirely with occasional exceptions for tiny portions of pasta or potatoes you wind up doing your body damage? Reading back over your Fat Head food log with this blog post in mind has turned me off low carb eating entirely. The message you have inadvertently sent is that a fairly consistent low to moderate carb diet is better than a low carb diet with occasional exceptions. It frightens me that you’re practically boasting about your body’s inability to cope with moderate amounts of carb. I wonder what would happen if you did a 28 day exact repeat of your fast food diet now…
I never checked my blood sugar on the fast-food diet, so I don’t know was happening. When I went on that diet, I reduced my carbs from probably 200-300 per day to around 100 … more on some days, fewer on others. So compared with my previous diet, it was an improvement.
Now I’ve reduced my carb intake even more and cut refined carbs to nearly zero, which is another improvement. If as a result I now get bigger spikes when I do eat starch (which may or may not be the case, since I have no previous measurements to go by), I don’t consider that a sign that something is wrong. It just means I’m no longer acclimated to foods I shouldn’t be eating in the first place. As I said in an earlier comment, when I drank a lot of alcohol in my younger days, I could drink a lot more without feeling drunk or hungover than I can now, but no one would suggest that my lower tolerance for alcohol now is a negative development.
“As I mentioned in an earlier post, on St. Patrick’s Day I added one small potato to my meal of corned beef, carrots and cabbage. An hour later, the meter showed a blood-sugar level of 162 mg/dl.”
Could the beef have been corned with sugar?
If so, it was a teensy amount. The nutrition label listed 1 carb per serving.
Great discussions! This whole idea of “training your body” to deal with higher carb loads……….would tend to make one wonder about the “best” approach………except for this IMPORTANT bit of information/advice from Dr. Davis……..
What to Eat: The diet is defined by small LDL
I approach diet from the perspective of small LDL particles. Small LDL particles have exploded in frequency and severity in Americans. It is not at all uncommon to see 70% or more small LDL particles (i.e., 70% of total LDL particle number or Apo B) on lipoprotein testing. (I saw two people today who began with over 95% small LDL.) Small LDL particles are: –More likely to persist in the bloodstream longer than large LDL particles. –More likely to adhere to components of atherosclerotic plaque. –More likely to gain entry to plaque. –More likely to be taken up by inflammatory white blood cells which, in turn, become the mast cells that fill coronary plaque. –More likely to be oxidized. –More likely to be glycated (8-fold more likely than large) To add insult to injury, foods that trigger small LDL formation–i.e., carbohydrates–also cause high postprandial blood sugars. High postprandial blood sugars, in turn, glycate small LDL. That combination of events accelerates 1) plaque growth, 2) plaque instability, and 3) aging. So carbohydrates trigger this sequence, carbohydrates of all stripes and colors. Not just “white” carbohydrates, but ALL carbohydrates. It’s all a matter of degree and quantity. So, yes, even quinoa, bulghur, and sorghum trigger this process. I’ve only recently appreciated just how bad oats and oatmeal are in this regard–really bad. Foods that trigger small LDL also trigger higher blood sugars; foods that trigger higher blood sugars also trigger small LDL. Small LDL and blood sugar are two different things, but they track each other very closely. So, in the Track Your Plaque approach to diet, we craft diet based on these simple principles: 1) Eliminate wheat, cornstarch, and sugars–These are the most flagrant triggers of small LDL, blood sugar, and, therefore, LDL glycation. 2) The inclusion of other carbohydrates, such as oatmeal, quinoa, rye, etc. depends on individual sensitivity. Individual sensitivity is best gauged by assessing one-hour postprandial glucose.
Like Dr. Davis points out, there are other good reasons to avoid carbohydrates besides blood-sugar spikes, especially for those of us who seem to be sensitive to them. There’s simply no compelling reason I’ve heard or read for trying to “fix” my body’s inability to handle starch when I can just skip the stuff.
I’m so glad you posted this! I have been tempted to do this for awhile. I was going to postpone this for a year while doing strict SCD. It’s kinda tempting now to just try it now anyways. My husband still eats gluten foods outside of the home and has sodas. It would be fun to stick him and see what shows up. He’s never had the flu in his life and rarely gets so much as a sniffle, so I’m curious how much effect a Dr. Pepper would have on him.
I hope you warn him before you stick him.
I’ve never found an answer to the question, which is worse, high insulin? or high blood sugar? High blood sugar is easy to detect, but since you don’t know what insulin is doing behind the scenes, many people tend to overlook it.
When your blood sugar spikes on pasta, is that because your insulin isn’t over producing? At least with low carb eating, you can be relatively sure that even if insulin production is stimulated, it’s not due to the ingestion of excess sugar (and therefore, hopefully, both numbers stay low-ish).
I asked Dr. Eades that question during one of our interviews: is it high blood sugar that’s damaging, or high insulin? He said both. If I were to pick which one is worse, I’d guess high blood sugar, since our bodies are willing to endure high insulin to bring it down.
Another thought – the purpose of ‘carb loading’ is to prime your insulin pump (pancreas) to produce as much insulin as it can. (I’ve taken the OGTT tests multiple times, this is the requirement and the explanations). But allegedly, according to the insulin index, many low carb foods (meat, eggs, etc) DO promote increased insulin out put. So, why doesn’t that count to deal with the carbs? Why would the absence of glucogen on a high carb diet cause the insulin (already elevated by all that protein) to be less effective at rushing the glucose/fructoses out of the bloodstream? It begs the question, is all insulin created equal?
Good question, but I’m not sure about the answer.
Snowdog:
Erythritol does elevate my blood sugar levels. You really have to test to know for sure. It does have the least effect of all the sugar alcohols, but I still need to avoid it. Even among us diabetics, the insulin response differs from one to another.
Tom – aren’t people like Dean Ornish literally committing malpractice by advocating their high-carb diets?
Well, I wouldn’t go quite that far. Compared to the awful diets a lot of people consume, full of sugar and white flour and other nastiness, the Ornish diet is probably an improvement. If anyone is guilty of malfeasance, it’s the USDA and FDA.
I’ve never found an answer to the question, which is worse, high insulin? or high blood sugar? High blood sugar is easy to detect, but since you don’t know what insulin is doing behind the scenes, many people tend to overlook it.
When your blood sugar spikes on pasta, is that because your insulin isn’t over producing? At least with low carb eating, you can be relatively sure that even if insulin production is stimulated, it’s not due to the ingestion of excess sugar (and therefore, hopefully, both numbers stay low-ish).
I asked Dr. Eades that question during one of our interviews: is it high blood sugar that’s damaging, or high insulin? He said both. If I were to pick which one is worse, I’d guess high blood sugar, since our bodies are willing to endure high insulin to bring it down.
Another thought – the purpose of ‘carb loading’ is to prime your insulin pump (pancreas) to produce as much insulin as it can. (I’ve taken the OGTT tests multiple times, this is the requirement and the explanations). But allegedly, according to the insulin index, many low carb foods (meat, eggs, etc) DO promote increased insulin out put. So, why doesn’t that count to deal with the carbs? Why would the absence of glucogen on a high carb diet cause the insulin (already elevated by all that protein) to be less effective at rushing the glucose/fructoses out of the bloodstream? It begs the question, is all insulin created equal?
Good question, but I’m not sure about the answer.
I just don’t understand. If you can re-train your body to accept carbs, why did you develop insulin resistance in the first place? I am a Type 2 diabetic and was able to reduce my A1C from 6.5 to 6.0 this past year (still working on it, of course) by eating low carb as much as possible. BTW, my doctor didn’t even give me a pat on the back – she is trying to get me on a statin drug because my cholesterol is over 250. I told her, been there, done that, will never, ever do so again. My brother was able to get off 10 years of Prilosec after six months of serious low carb and lost 40 pounds as well. I am happy for people who can digest carbs without serious harm, but I really think I am better off without. As soon as I get sloppy (by eating bread, mostly) I gain weight immediately and my BS goes up.
Hey, I’m going to try that KFC sandwich next time I get a hunger for junk food.
I think I’m better off without as well. There’s no biological need for starch, so why retrain myself. Smart move, ignoring your doctor on the statins. Totally worthless for women.
Hi Tom,
20% of thin people who are diagnosed with Type 2 diabetes actually suffer from LADA (Latent autoimmune diabetes) also known as Type 1.5 diabetes. It is similar to type I diabetes in which the body produces anti-bodies that attack the pancreas until it loses it’s ability to produce insulin.
However, unlike Type I diabetes which occurs suddenly, LADA develops overtime and symptoms mimic those of Type 2 diabetes, especially glucose levels that increase overtime.
A lot of people with LADA are initially diagnosed with Type 2 diabetes, until they re-diagnosed with LADA when they stop responding to diabetes medications and their glucose levels worsen.
Given the fact that you have been on a low carb diet and still see spikes in your glucose levels when you eat a little carbs, you might want to consider getting tested for LADA.
There is more info on LADA http://en.wikipedia.org/wiki/Latent_autoimmune_diabetes
Treatment includes insulin injections if glucose levels get out of control. Prevention or slowing down progression of the disease is possible by making lifestyle changes and treatment with western and alternative medicines, mentioned in a few books that cover autoimmune diseases
It’s a good thing you are monitoring your glucose levels. I’m doing the same.
Thanks for the info. I’ll keep checking my glucose and definitely get myself tested if it starts going out of control.
I just don’t understand. If you can re-train your body to accept carbs, why did you develop insulin resistance in the first place? I am a Type 2 diabetic and was able to reduce my A1C from 6.5 to 6.0 this past year (still working on it, of course) by eating low carb as much as possible. BTW, my doctor didn’t even give me a pat on the back – she is trying to get me on a statin drug because my cholesterol is over 250. I told her, been there, done that, will never, ever do so again. My brother was able to get off 10 years of Prilosec after six months of serious low carb and lost 40 pounds as well. I am happy for people who can digest carbs without serious harm, but I really think I am better off without. As soon as I get sloppy (by eating bread, mostly) I gain weight immediately and my BS goes up.
Hey, I’m going to try that KFC sandwich next time I get a hunger for junk food.
I think I’m better off without as well. There’s no biological need for starch, so why retrain myself. Smart move, ignoring your doctor on the statins. Totally worthless for women.
Hi Tom,
20% of thin people who are diagnosed with Type 2 diabetes actually suffer from LADA (Latent autoimmune diabetes) also known as Type 1.5 diabetes. It is similar to type I diabetes in which the body produces anti-bodies that attack the pancreas until it loses it’s ability to produce insulin.
However, unlike Type I diabetes which occurs suddenly, LADA develops overtime and symptoms mimic those of Type 2 diabetes, especially glucose levels that increase overtime.
A lot of people with LADA are initially diagnosed with Type 2 diabetes, until they re-diagnosed with LADA when they stop responding to diabetes medications and their glucose levels worsen.
Given the fact that you have been on a low carb diet and still see spikes in your glucose levels when you eat a little carbs, you might want to consider getting tested for LADA.
There is more info on LADA http://en.wikipedia.org/wiki/Latent_autoimmune_diabetes
Treatment includes insulin injections if glucose levels get out of control. Prevention or slowing down progression of the disease is possible by making lifestyle changes and treatment with western and alternative medicines, mentioned in a few books that cover autoimmune diseases
It’s a good thing you are monitoring your glucose levels. I’m doing the same.
Thanks for the info. I’ll keep checking my glucose and definitely get myself tested if it starts going out of control.
Cool.
By the way, here’s a list of problems/damage that even the so called “normal glucose levels” can cause http://www.phlaunt.com/diabetes/14045678.php
More reasons to stay away from starchy foods and to monitor glucose levels regularly.
Yup, I’ve read those summaries. Made a believer out of me.
Cool.
By the way, here’s a list of problems/damage that even the so called “normal glucose levels” can cause http://www.phlaunt.com/diabetes/14045678.php
More reasons to stay away from starchy foods and to monitor glucose levels regularly.
Yup, I’ve read those summaries. Made a believer out of me.
I was catching up on your April Blogs and couldn’t help but laugh at this one- I’ve been trying to cut out as many obvious carbs as possible but yesterday was right out the window (and as I’m eating, I’m thinking how many carbs…)- white buns, chips, icecream cake. As I’m feeling incredibly horrible and can’t get to sleep at 3:30am this morning, and feel like a massive head cold is taking residence, all i can do is kick myself!
After seeing FatHead, I decided that my boys and I are going to experiment this summer checking blood sugar levels 1 hour after eating different things. (of course, using the urine strips since the boys freak out at any needle like objects- but will give a general idea.)
Off I go to get my Vitamin D…
Take a knockout dose of that vitamin D and feel better soon.
You know what’s silly? Using measuring units like ounces, feet, pounds, quarts, gallons etc. In Europe we use kilos, millilitres, litres, centilitres etc. which is much wiser (at least in my mind 🙂 )
But what’s even sillier is that in the USA you use blood sugar measurement devices that measure mg/dl (milligram/desilitre) while in Europe (at least Norway) we use something called mmol (millimole).
What kind of mole? I have a few moles on my body and a mole in my backyard, but this kind of mole… ???
It’s a strange world, isn’t it?
I agree that I don’t want any mole parts in my blood. When I was in grade school in the 1960s, we learned the metric system and were told the U.S. would be switching over to it by the time we were adults. Never happened, but I’m not sure why not.
Hmmm, the mole is part of the metric system (better called SI). Accorded, you have to be a chemist to appreciate that unit, but it is part of the metric system.
A mole is the quantity of a substance that contain the same number of molecules as 12 gram of carbon-12, or exactly 6.0221415×10^23 molecules.
http://en.wikipedia.org/wiki/Mole_%28unit%29
As long as it’s not a furry mole, I’m happy. I wish we’d gone metric in the U.S., which was the plan at one time. A base-10 system just makes more sense. Instead we’ve got 12 inches per foot, 5280 feet per mile, 32 liquid ounces per quart, 16 ounces per pound … not exactly stuff you want to multiply in your head.
Ha, it’s even one of the 7 base units of the SI units
http://en.wikipedia.org/wiki/SI_base_unit
I was catching up on your April Blogs and couldn’t help but laugh at this one- I’ve been trying to cut out as many obvious carbs as possible but yesterday was right out the window (and as I’m eating, I’m thinking how many carbs…)- white buns, chips, icecream cake. As I’m feeling incredibly horrible and can’t get to sleep at 3:30am this morning, and feel like a massive head cold is taking residence, all i can do is kick myself!
After seeing FatHead, I decided that my boys and I are going to experiment this summer checking blood sugar levels 1 hour after eating different things. (of course, using the urine strips since the boys freak out at any needle like objects- but will give a general idea.)
Off I go to get my Vitamin D…
Take a knockout dose of that vitamin D and feel better soon.
You know what’s silly? Using measuring units like ounces, feet, pounds, quarts, gallons etc. In Europe we use kilos, millilitres, litres, centilitres etc. which is much wiser (at least in my mind 🙂 )
But what’s even sillier is that in the USA you use blood sugar measurement devices that measure mg/dl (milligram/desilitre) while in Europe (at least Norway) we use something called mmol (millimole).
What kind of mole? I have a few moles on my body and a mole in my backyard, but this kind of mole… ???
It’s a strange world, isn’t it?
I agree that I don’t want any mole parts in my blood. When I was in grade school in the 1960s, we learned the metric system and were told the U.S. would be switching over to it by the time we were adults. Never happened, but I’m not sure why not.
Rats … I accidentally deleted a comment by Michael, about all the hubub over what is essentially a low-carb meal. No way to undelete that I can find. Michael, feel free to post it again and I’ll click more carefully.
Hmmm, the mole is part of the metric system (better called SI). Accorded, you have to be a chemist to appreciate that unit, but it is part of the metric system.
A mole is the quantity of a substance that contain the same number of molecules as 12 gram of carbon-12, or exactly 6.0221415×10^23 molecules.
http://en.wikipedia.org/wiki/Mole_%28unit%29
As long as it’s not a furry mole, I’m happy. I wish we’d gone metric in the U.S., which was the plan at one time. A base-10 system just makes more sense. Instead we’ve got 12 inches per foot, 5280 feet per mile, 32 liquid ounces per quart, 16 ounces per pound … not exactly stuff you want to multiply in your head.
Ha, it’s even one of the 7 base units of the SI units
http://en.wikipedia.org/wiki/SI_base_unit
Rats … I accidentally deleted a comment by Michael, about all the hubub over what is essentially a low-carb meal. No way to undelete that I can find. Michael, feel free to post it again and I’ll click more carefully.
I’m curious as to what effect nuts have on blood sugar, like raw, natural nuts…pecans, walnuts, hazelnuts. I’ve read that nuts have a high fat/protein/Carb combo.
I think it depends on which type of nut. I mostly eat almonds, which are very low in carbs and high in fiber.
I’m curious as to what effect nuts have on blood sugar, like raw, natural nuts…pecans, walnuts, hazelnuts. I’ve read that nuts have a high fat/protein/Carb combo.
I think it depends on which type of nut. I mostly eat almonds, which are very low in carbs and high in fiber.
This post has blown my mind. I changed my entire diet about 1.5 years ago and lost a good amount of weight. I don’t eat low fat anything (or anything processed), and I don’t worry about fat intake. I get enough, but don’t stress on the days I probably get too much. My cholesterol levels are low, and so is my BP.
What I have noticed however is how carbs knock me on my butt energy wise. I keep them at a dull roar and avoid the pale ones, like white bread etc., only because they make me so tired an hour later. And now I know why. Aha!
Light bulb moment.
You came to the correct conclusion. Some people feel that energy drop and decide they’ve got low blood sugar and should eat a candy bar.
This post has blown my mind. I changed my entire diet about 1.5 years ago and lost a good amount of weight. I don’t eat low fat anything (or anything processed), and I don’t worry about fat intake. I get enough, but don’t stress on the days I probably get too much. My cholesterol levels are low, and so is my BP.
What I have noticed however is how carbs knock me on my butt energy wise. I keep them at a dull roar and avoid the pale ones, like white bread etc., only because they make me so tired an hour later. And now I know why. Aha!
Light bulb moment.
You came to the correct conclusion. Some people feel that energy drop and decide they’ve got low blood sugar and should eat a candy bar.
Hi Tom,
I’ve been browsing your blog with great interest.
I am a 25 year old, very lean woman with Polycystic Ovary Syndrome (PCOS). You should look into it. It’s kind of a fascinating disorder. Most women with PCOS are overweight and have or are on their way to type II diabetes. About 20%, like myself, have normal or low BMIs. PCOS is believed to be due to insulin resistance, but the IR can take a very subtle form. Lean women who pass a GTT are still believed to have peripheral insulin resistance, and we suffer from a variety of complaints — in my case, high testosterone, wicked high cholesterol (during my vegetarian days!), and annovulation due to other hormonal issues.
I can tell you that I have never eaten much processed or refined food, although, as a former vegetarian, complex carbohydrates in the form of whole grains and beans were the staple of my diet. I exercise regularly. The origin of my condition was a complete mystery to me until I got the guts to ask my mom what she ate when she was pregnant with me. Her answer? Two chocolate milkshakes a day. Aha. There you have it. In utero priming for insulin resistance. When I removed carbs from my diet, I felt incredible. (I should also add that my father is a celiac, but I have not noticed the symptoms in myself).
I am pregnant now. I took a 3hr OGTT with the following results: 86, 140, 141, 139. My doctors were so pleased that I was “perfectly normal!” (repeat ad nauseum). It took some pain in the ass insistence on my part before anybody paid attention to the fact that I couldn’t clear a mg of glucose in three hours: that is NOT normal. I bought a glucose meter and have discovered that even small amounts of carbs send my blood sugar up to 150 or 170, and it stays there for hours. My fasting glucose is always 70-80. If I could self diagnose, I would say that my pancreas is still functioning, but that my peripheral tissues are displaying a low tolerance to glucose… so my body can clear a bit of glucose, and then it takes a long, long time to get the rest cleared.
Anyway, I only share my story because I thought it might interest you. I am furious with my doctors for insisting I am “normal” and not gestationally diabetic. The blood sugar readings I am getting would have serious health consequences for my baby, and this, from a diet that is currently low carb — imagine if I took their advice and ate “normally” (a panini sandwich the other day, used as a test meal, sent me up to 200 in an hour, and I was 140 3 hours later!). My glucose meter rocks, and I recommend home blood sugar testing to anyone.
I took a GTT before getting pregnant and they told me it was “normal”, too, but I never got the numbers. Now I’ll be very interested to see what happens when I am no longer pregnant. (Pregnancy induces some mild insulin resistance in almost every woman)
You’ve learned an important lesson at a young age: just because you’re lean, it doesn’t mean you can’t be on your way to insulin resistance. Best of luck with the pregnancy.
Hi Tom,
I’ve been browsing your blog with great interest.
I am a 25 year old, very lean woman with Polycystic Ovary Syndrome (PCOS). You should look into it. It’s kind of a fascinating disorder. Most women with PCOS are overweight and have or are on their way to type II diabetes. About 20%, like myself, have normal or low BMIs. PCOS is believed to be due to insulin resistance, but the IR can take a very subtle form. Lean women who pass a GTT are still believed to have peripheral insulin resistance, and we suffer from a variety of complaints — in my case, high testosterone, wicked high cholesterol (during my vegetarian days!), and annovulation due to other hormonal issues.
I can tell you that I have never eaten much processed or refined food, although, as a former vegetarian, complex carbohydrates in the form of whole grains and beans were the staple of my diet. I exercise regularly. The origin of my condition was a complete mystery to me until I got the guts to ask my mom what she ate when she was pregnant with me. Her answer? Two chocolate milkshakes a day. Aha. There you have it. In utero priming for insulin resistance. When I removed carbs from my diet, I felt incredible. (I should also add that my father is a celiac, but I have not noticed the symptoms in myself).
I am pregnant now. I took a 3hr OGTT with the following results: 86, 140, 141, 139. My doctors were so pleased that I was “perfectly normal!” (repeat ad nauseum). It took some pain in the ass insistence on my part before anybody paid attention to the fact that I couldn’t clear a mg of glucose in three hours: that is NOT normal. I bought a glucose meter and have discovered that even small amounts of carbs send my blood sugar up to 150 or 170, and it stays there for hours. My fasting glucose is always 70-80. If I could self diagnose, I would say that my pancreas is still functioning, but that my peripheral tissues are displaying a low tolerance to glucose… so my body can clear a bit of glucose, and then it takes a long, long time to get the rest cleared.
Anyway, I only share my story because I thought it might interest you. I am furious with my doctors for insisting I am “normal” and not gestationally diabetic. The blood sugar readings I am getting would have serious health consequences for my baby, and this, from a diet that is currently low carb — imagine if I took their advice and ate “normally” (a panini sandwich the other day, used as a test meal, sent me up to 200 in an hour, and I was 140 3 hours later!). My glucose meter rocks, and I recommend home blood sugar testing to anyone.
I took a GTT before getting pregnant and they told me it was “normal”, too, but I never got the numbers. Now I’ll be very interested to see what happens when I am no longer pregnant. (Pregnancy induces some mild insulin resistance in almost every woman)
You’ve learned an important lesson at a young age: just because you’re lean, it doesn’t mean you can’t be on your way to insulin resistance. Best of luck with the pregnancy.
Rachael’s story is why I get so mad at folks who make fun of or rant about fat people for being “unhealthy.” If slender people think their weight will save them, they should go get a glucose meter. I now think I was suffering derangement of my glucose metabolism when I was a teenager and young adult even though I was thin as a rail. I was moody, impulsive, not a clear thinker, and it wasn’t all hormones–plenty of women my age were more rational in their approach to life than I was.
Weight is an imperfect measure of health, definitely. I’ve spoken with several lean people whose health and mood improved when they kicked the sugar and starch habit.
Rachael’s story is why I get so mad at folks who make fun of or rant about fat people for being “unhealthy.” If slender people think their weight will save them, they should go get a glucose meter. I now think I was suffering derangement of my glucose metabolism when I was a teenager and young adult even though I was thin as a rail. I was moody, impulsive, not a clear thinker, and it wasn’t all hormones–plenty of women my age were more rational in their approach to life than I was.
Weight is an imperfect measure of health, definitely. I’ve spoken with several lean people whose health and mood improved when they kicked the sugar and starch habit.
My One Hour Blood Glucose Monitor Play (with food) Day:
Fasting = 78 mg/dl
4 slices of bacon, 2 egg plain omelette = 102 mg/dl
Mighty Kids Double Cheeseburger Meal, Coke, Ice Cream Sundae (McDonald’s) = 143 mg/dl
2 glasses of Bistro Pinot Noir and 6 slices of Brie = 90 mg/dl
FUN and Informative! Thanks! :O) I’m turning 50 this year and FREAKiNG OUT!!!!! I’m all of a sudden feeling FAT!!!!! I’d always been a size 2/4 to 6 (USA) and now I’m an 8!!!!! :O( with one of those extra (f)laps I’d sworn I’d never get!!!!! ARGH!!!! Here’s hoping I still have time to do something about this!!!! ;O)
If you keep testing and keep it to the foods that don’t give you the spikes, you’ll probably be fine. I would’ve gone a lot higher than 143 with a Coke and a sundae.
My One Hour Blood Glucose Monitor Play (with food) Day:
Fasting = 78 mg/dl
4 slices of bacon, 2 egg plain omelette = 102 mg/dl
Mighty Kids Double Cheeseburger Meal, Coke, Ice Cream Sundae (McDonald’s) = 143 mg/dl
2 glasses of Bistro Pinot Noir and 6 slices of Brie = 90 mg/dl
FUN and Informative! Thanks! :O) I’m turning 50 this year and FREAKiNG OUT!!!!! I’m all of a sudden feeling FAT!!!!! I’d always been a size 2/4 to 6 (USA) and now I’m an 8!!!!! :O( with one of those extra (f)laps I’d sworn I’d never get!!!!! ARGH!!!! Here’s hoping I still have time to do something about this!!!! ;O)
If you keep testing and keep it to the foods that don’t give you the spikes, you’ll probably be fine. I would’ve gone a lot higher than 143 with a Coke and a sundae.
You’ve inspired me to blog my personal anecdotal observations! Thanks and keep up the good work!
I’m telling you this because I linked you and am not sure of the proper protocol for that. If it’s a problem, let me know and I’ll undo it.
http://web.me.com/kathleenstein/Site/Home.html
Quite a difference in how you and your husband react to oatmeal. More evidence that the key is to measure for yourself.
You’ve inspired me to blog my personal anecdotal observations! Thanks and keep up the good work!
I’m telling you this because I linked you and am not sure of the proper protocol for that. If it’s a problem, let me know and I’ll undo it.
http://web.me.com/kathleenstein/Site/Home.html
Quite a difference in how you and your husband react to oatmeal. More evidence that the key is to measure for yourself.
I stopped using Truvia when it gave me the dreaded “leakage”…the same kind of “leakage” CSPI whined about over Olestra. Yeah…..too much information lol.
Anyway, I have been using stevia powder for the last few months in addition to using flaxseed oil, fish oil, garlic tablets, and a multivitamin. I feel great.
Truvia causes leakage? You must have problems with the erythritol.
I stopped using Truvia when it gave me the dreaded “leakage”…the same kind of “leakage” CSPI whined about over Olestra. Yeah…..too much information lol.
Anyway, I have been using stevia powder for the last few months in addition to using flaxseed oil, fish oil, garlic tablets, and a multivitamin. I feel great.
Truvia causes leakage? You must have problems with the erythritol.
I figured it was the erythitol which did it. I switched to Stevita Supreme which is mostly stevia but it uses xylitol as a bulking agent. I also use Nature’s Bounty stevia powder, and neither product gives me the problem that Truvia does. Yet for some reason, I can tolerate the PureVia in SoBe LifeWater fine. I guess my body has adjusted to the erythitol. (PureVia also contains erythitol.)
Getting ready to watch Fat Head again. It’s awesome!
I appreciate that.
I figured it was the erythitol which did it. I switched to Stevita Supreme which is mostly stevia but it uses xylitol as a bulking agent. I also use Nature’s Bounty stevia powder, and neither product gives me the problem that Truvia does. Yet for some reason, I can tolerate the PureVia in SoBe LifeWater fine. I guess my body has adjusted to the erythitol. (PureVia also contains erythitol.)
Getting ready to watch Fat Head again. It’s awesome!
I appreciate that.
Could you tell me what you bought to test your blood sugar? I am interested in starting to do this. Thanks for your insight!
I watched a lecture by Dr. William Davis in which he explained the importance of testing your own reactions to different foods. While the glycemic index and glycemic load tables provide a general guide, individual reactions can vary dramatically.
Dr. Davis suggests avoiding any food that sends your blood sugar over 125 an hour after eating.
Could you tell me what you bought to test your blood sugar? I am interested in starting to do this. Thanks for your insight!
I watched a lecture by Dr. William Davis in which he explained the importance of testing your own reactions to different foods. While the glycemic index and glycemic load tables provide a general guide, individual reactions can vary dramatically.
Dr. Davis suggests avoiding any food that sends your blood sugar over 125 an hour after eating.
Happy to have found this post. I’ve been trying to sort out my symptoms for a while now. Much of my digestive stuff has resolved on a grain-free, sugar-free diet, but I still experienced these energy crashes sometimes that would just flatten me. Also, I am frequently hungry shortly after meals, even when I have eaten plenty. I am 31 years old, and a slim-to-average weight for my height (though with a tendency to hold any excess weight around my belly).
I started home-testing my blood sugar when I realized my symptoms might be related to insulin regulation, and was shocked at what I found. It is ALL OVER THE MAP. I have seen readings everywhere from 56 to 217. The 217 happened one afternoon after I ate a peach and a few strawberries on an empty tummy. Seriously? I was horrified – and shocked, because I never would have suspected this for myself. The worst effects for me seem to happen after a big spike, because then I get reactive hypoglycemia and will end up feeling completely crashed out. I have found that caffeine can significantly worsen this whole cycle.
I definitely agree that everyone should try monitoring their blood sugar levels for a while. It can reveal a lot that you might not have suspected. And it’s far better to learn to regulate it now, then down the road when you’re well on your way to Type 2 diabetes.
Happy to have found this post. I’ve been trying to sort out my symptoms for a while now. Much of my digestive stuff has resolved on a grain-free, sugar-free diet, but I still experienced these energy crashes sometimes that would just flatten me. Also, I am frequently hungry shortly after meals, even when I have eaten plenty. I am 31 years old, and a slim-to-average weight for my height (though with a tendency to hold any excess weight around my belly).
I started home-testing my blood sugar when I realized my symptoms might be related to insulin regulation, and was shocked at what I found. It is ALL OVER THE MAP. I have seen readings everywhere from 56 to 217. The 217 happened one afternoon after I ate a peach and a few strawberries on an empty tummy. Seriously? I was horrified – and shocked, because I never would have suspected this for myself. The worst effects for me seem to happen after a big spike, because then I get reactive hypoglycemia and will end up feeling completely crashed out. I have found that caffeine can significantly worsen this whole cycle.
I definitely agree that everyone should try monitoring their blood sugar levels for a while. It can reveal a lot that you might not have suspected. And it’s far better to learn to regulate it now, then down the road when you’re well on your way to Type 2 diabetes.