The Blood Sugars

poached eggsTried a little experiment yesterday.

Poached eggs on sourdough to see if the toast (being processed carbs) might affect my blood sugars.

Well, of course they will, but I’m wondering if the body can cope and have competently dealt with the sugar by the two hour mark. Being just two small slices I was wondering of this is something I can enjoy without too much of an effect.

As an HbA1c test averages out how much sugars you’ve had in your blood for the previous 3 months, this will add to that measure.

And yes, two hours later my blood sugar reading is still 8.0 mmol/L!

According to Diabetes UK, it needs to be below 7.8 mmol/L:

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So this kinda confirms the Type 2 diabetes status, but we’re working on it being lower than that.

As per my previous post, we may be able to reverse this but not cure it. That’s fine, it simply means I need to remove ALL processed carbs from my diet ALL the time.

I can live with that! (pun not intended!)

The Big Saturated Fat B@stard!

 

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The demonisation of dietary fats and saturated fat: villain or hero? Episode #346

This is a podcast featuring Dr Zoe Harcombe. It’s 33 minutes long so if you are interested in this topic around health and diet, I encourage you to listen. Not only does she convey some very interesting information, Zoe is really easy to listen to and her passion about the topic comes through.

A couple of really interesting points for me:

  • the question as to whether saturated fat really is the enemy. What I am learning on this journey is that there are many factors that can affect someone’s health and it may point to things like cholesterol, sugar and saturated fat but let’s not be too quick to point the finger until we rule out other aspects that may be contributing (like a sedentary lifestyle for one obvious example)
  • the other point is similar and that with the US and UK Diet Standards were not based on evidence based research. To this end, Zoe states that these standards are based on a study involving 2500 men (no women) and that these subjects were already unwell (or, all had prior heart disease). So it’s quite amazing that the 220 million Americans and 56 million Britons at the time were being guided by 2500 unwell men!

It’s almost hilarious that the world diet is being governed by this small group! That’s a group small enough to be celebrities in this day and age.

All that said, as this blog’s approach is to do what works for me, this constant research into the history of the current diet is interesting and, perhaps, not all it is cracked up to be. It also means there are a lot of people (dieticians, nutritionists, doctors etc.) who are promoting the standard diet without fully knowing the background or consequences. Don’t get me wrong, use whatever diet works for you, but it appears not every diet suits everyone and that includes the Standard Dietary Guidelines of various countries.

Have a listen and see what you think. Comments welcome.

Cheers!

Stupid! Stupid! Stupid!

Yep, that’s me!

There I was tracking my blood sugars quite nicely thank you when I decided I’d earned a “cheat day”. A “cheat day” is a day where I can eat anything I want within a 24 hour period and then get back on the wagon.

I asked the Twitter-sphere for advice on cheat days and here are a couple of responses:

You think I’d take their advice, huh?

I knew there’d be a period of adjustment to my blood sugars and was happy to accept that. I just didn’t realise how long they’d take to get back in check.

These are my blood sugars over the past couple of weeks.

The numbers on the left (4,5,6) indicate the week of tracking. The numbers on the right are the weekly averages. You’ll note a 1.07 increase this week over last week!

Can you tell which days the cheat day affected? Candy will do that to you!

Needless to say I am reviewing the value of cheat days and looking more at how to continue a healthy eating streak for as long as I can.

The funny thing is I feel a lot better when I’ve been eating cleanly over a period of time that it starts to take effect. The last thing I really want is to feel slow and sluggish, which sugar does for me.

Cheat days? Not worth it!

Progress Report 1

Measuring-ProgressAfter yesterday’s post on constant movement I am very conscious of what I’m doing today. I gotta practice what I preach/observe.

So this is an update on all of that less than 24 hours later.

 

 

Todays’ stats:

  • Fasting blood sugars: 6.0
  • Weight: 82.3kg (target 78kg)

The BS of 6.0 is three days in a row so a big tick for consistency but I’d really like to see some 5.x in there.

Why 6.0?

My diet yesterday was a bit higher in sugar being Father’s Day. A roast pork was good but the rolled roast turkey, while delicious, had some stuffing that may have contributed to the reading. Along with 2 glasses of red wine and one of champagne. Oh, and the amazing brownie/mousse made by my son-in-law.

I did end the night with 2 tablespoons of apple cider vinegar (ACV). The benefits of which can be seen here by Dr Eric Berg.

Overall, the 6.0 this morning is self inflicted and easy to address.

Weight?

Pretty steady. It hovers around that figure so that is working for now, as long as I keep up this constant movement idea. Obviously I’d like to see it go down.

I do see a lot of posts ands research about addressing diabetes. One of which is losing weight. That doesn’t really apply to me (thankfully) so it’s just a lazy 4kg to lose but that last few can be hard.

Today

I’m now trying to follow the Australian Dietary Guidelines (ADG). Whereas previously I was experimenting with Low Carb.

Breakfast

  • Steel cut oats (half a cup, cooked)
  • 1/3 cup no fat milk
  • 2 scrambled eggs
  • 2 x espresso coffees with pouring cream (the cream has to go!) 😦

2 hour blood glucose reading: 8.7 – not good!

Morning Snack

  • Granny smith apple – big tick
  • Long macchiato with full cream milk – maybe not a big tick

Movement day has been 4,380 steps of which around 3,000 was walking the dog.

While I can check my blood sugars throughout the day the key factor is the morning, fasting BG level so I’ll report on that mostly.

Lunch

  • 2 tbsp of ACV
  • 400ml sparkling water
  • 1 x slices of Helga’s low carb soy and toasted sesame bread
  • 80g roast chicken, no skin
  • 4 x brussel sprouts
  • 1 cup spinach and rocket
  • 1/2 carrot, raw

The chicken was leftover from Saturday and had to be eaten. I struggled to pit the skin in the bin and not eat it. It is so delicious. Anyway, trying to follow the guidelines.

Afternoon snack

  • 30g nuts – likely walnuts

These will satiate and provide the right nutrients until dinner.

Dinner

  • 2 tbsp ACV
  • Chicken dish of some sort – haven’t decided yet.
  • Lots of vegetables