Blood Sugar Plan
Carbs: How Much? Which Carbs Are Right For Me?
So much has been written about carbs. They are good for you, right? They are bad for you, right?
What is the truth?
Many studies over the past few years have shown that what constitutes a healthy diet for an individual depends on his or her physiology and lifestyle.
Whether you want to lose weight, increase energy, improve mental focus, heal injuries, sleep better, or enhance athletic performance learning about your daily blood sugar fluctuations is the single most powerful tool at your disposal. This tool is not just for diabetics.
So many things affect blood sugar levels - not only foods, but sleep, illness, medications, artificial sweeteners, exercise, and stress. There are two very important metrics to consider: fasting morning blood glucose and post-meal blood glucose changes.
Your morning blood glucose, when you wake up and before you eat, is a very important measurement.
How The Plan Works - 90 days
Complete the Lifestyle Questionnaire (takes < 5 minutes). Click here.
Test your Blood Glucose first thing in the morning, 30 minutes, 60 minutes, and 120 minutes after each meal.
Text me (214-531-7939) a picture of each meal every day.
Research has validated that there is a high degree of variability in what is called postprandial (postmeal) glycemic (blood sugar) responses (PPGR). Watch this 5 minute video to learn more about this research.
Therefore, we will work together daily to optimize your food choices which will help you maintain optimal blood sugar levels. After a few weeks you will fully understand the ramifications of your lifestyle choices and be empowered to make the changes necessary to reach your goals. And, you won't have to prick your fingers any longer!
Let's get started!
What Blood Glucose Monitor Do I Buy?
You can purchase a blood glucose meter from Amazon or at your local drug store (I receive nothing for this purchase). A kit (monitor, 50 - 100 test strips, and lancets) typically costs around $30.00 - $50.00 dollars.
Which one is best? . Don't fret about this decision. Just buy one and use the same one throughout the plan. You will need 120 test strips if you take your readings four times per day for one month. Starting with 50 - 100 strips is more than enough.
If you want to check your HgA1c, you can do that on your own as well. It is also available on Amazon.
When to Test Your Blood Glucose
Morning Blood Glucose: take your reading first thing in the morning (fasted blood glucose) before you eat or drink anything.
> 126 mg/dl is considered diabetes (Ref)
100 mg/dl - 125 mg/dl is considered pre-diabetes
Optimal health range: 70 mg/dl to 90 mg/dl (Ref) (Ref) (Ref)
Post Meal ("post-prandial") Blood Glucose: different foods will have different affects on an individual's blood sugar. The two biggest problems are:
A high fasted blood glucose
Wide swings in blood glucose throughout the day.
Discovering what foods cause those wide swings FOR YOU can have a powerful impact on your health and your performance (work, workouts, life).
Use the free app called Cronometer to log your food intake while you use the glucose monitor.
By taking a reading 30/60/120 minutes after you eat, you will learn what foods are right for you. Specifically, you will discover what carbohydrate sources (bread, pasta, potatoes, rice, squash, etc.) and what combinations of carbs/protein/fat cause an abnormally high spike in your blood sugar. Remove them from your diet and you will see the dramatic effect it will have.
This is why generic "programs" just don't work over the long term for most people.
Normal Blood Sugar Response
30 minutes after eating: Blood sugar begins to rise.
60 minutes after eating: Blood sugar is about at its peak (preferably no higher than 130 - 150)
90 minutes after eating: Blood sugar is lowering but still above fasting level
120 minutes after eating: Blood sugar back to fasting levels or pretty close
Abnormal responses include:
An early spike in blood sugar.
A dipping below the fasting level before returning to the fasting level.
Taking longer than 120 minutes to return to fasting level.
The article High Blood Sugar Main Stream Medicines Fatal Flaw discusses post-meal blood sugar levels in more detail and is worth reading.
Ideally, a CGM or Continuous Glucose Monitor would be the best tool. A CGM tracks glucose levels throughout the day and night, 24/7, and takes glucose measurements at regular intervals. A tiny sensor wire is inserted under your skin using an automatic applicator. A small, reusable transmitter connects to the sensor wire and sends real-time readings wirelessly to a receiver so you can view the information.
This data can then be used to determine how different foods affect glucose swings. In addition, sleep, stress, exercise and other factors can cause glucose fluctuations.
Here are two great articles:
CGM EXPERIMENT: WHAT I LEARNED AS A NON-DIABETIC FROM WEARING A CONTINUOUS GLUCOSE MONITOR
What I Learned From Wearing a Continuous Glucose Monitor as a Non-Diabetic
Here is a link to the FreeStyle Libre system.
Will This Plan Work?
That is up to you. If you give it your full attention for the next 30 days, you can have a life changing experience. There is simply no downside to making this your focus for one month.
Virtual Consultation & Blood Work
Some people find great value in a one on one consultation. We do this by phone or a video platform that we can use together (Skype, Zoom, etc). Email me at: drstevenhorwitz at gmail.com or Click here for more information.
If you would like to get a full panel of blood work in addition to monitoring their blood glucose, you can order blood work here. Don't order anything yet, we will chat to see what will work best for you.
Important Warning Signs of Developing Type 2 Diabetes
Understanding Joseph Kraft’s Diabetes In Situ- T2D 24
Even Slightly Elevated Fasting Blood Sugar Is Harmful
When Normal Fasting Blood Glucose Results Aren't Necessarily "Fine"
Early Detection of Insulin Resistance for Improved Patient Outcomes
IF YOU ARE IN THE UNITED STATES AND THINK YOU ARE HAVING A MEDICAL OR HEALTH EMERGENCY, CALL YOUR HEALTH CARE PROFESSIONAL, OR 911, IMMEDIATELY.
By requesting our consultation services, you understand and agree to the following:
The consultation is NOT medical advice;
The consultation is NOT intended to replace a medical evaluation/examination with a physician or other health care provider of your choice;
The consultation is NOT intended to establish a physician (health care provider) – patient relationship.
The consultation is for informational purposes only.