That's a silly game for SOME of us. Everyone is different. Not knocking this for some people, but offsetting like that doesn't work out for me. It's a greasy form of cheating.
Spike now OR spike later is what my body does.
Insulin Resistance - ready to learn something?
- Thread starter Donald
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Spike now OR spike later is what my body does.
Fiber is a key element to the keto diet. If you maintain a high intake then it is always being processed using up the glucose. I don't use sugar except for cooking. But do not avoid foods just because they have it. Again the 3% rule for carbs. It's why I eat dark chocolate chips about every day. High fiber and fat. I also take fiber supplements 4 to 6 a day.
Psyllium Husk Caps 500 mg
Not saying fiber is not important. Look at my food pictures. I eat lots of leafy greens. Almost every meal.
I am simply saying people and food companies and the whole "zero net carbs" scheme is a trick game. One that some of us are just better off not playing.
Eat some of those products or even something you reckon there is an offset. Check your BG at 30, 60, 90, 120, 150, 180 minutes. Start making graphs. Yeah I need a life!!
Fiber slows the update of carbs, but doesn't stop your body from having to remove the sugar from your bloodstream as the carbs are digested. It's like eating sweets slowly, you don't load your blood as quickly with glucose, but all of the glucose still has to be dealt with.
Yes. I am not takin insulin though.
I'm not sure how that's relevant?
When I started I was 300 lbs and had BS of over 200. Was on BP meds and had sky high triglycerides. Meds gone in two months. 100 lbs in a year. Triglycerides went almost too low.
It's just my personal experience.
Fiber does not offset carbs, it is two mostly indigestible forms of carbs. That's why when carb counting you subtract at least half of the carbs from fiber from the total carbs. Both, soluble and insoluble fiber, have a very small effect on insulin secretion as they are nearly indigestible. However, fiber is fermented by intestinal bacteria which the produce beneficial SCFAs. Research shows increasingly the importance of a proper gut biome when it comes to the immune system, metabolism, and insulin resistance. One-sided or extreme diets tend to not result in an ideal gut biome and that alone makes them questionable. Fiber serves many purposes. It can bind cholesterol, it helps stabilize blood sugar levels by slowing the breakdown of complex carbs, and it is essential as a feed stock for the biome. Obviously, a person with a metabolic disorder must limit their intake of even complex carbs because complex carb contains also fully metabolizable carbs that will elevate blood glucose levels. One can however add indigestible fiber to the diet, for example, as oat fiber or bran. Even bran and oat fiber have some metabolic effect so limiting the quantity is still important.
The best way to get fiber is by eating non-starchy plant matter.
A distinction must be made between people managing diabetes without medications and reversing diabetes. The first is possible for many Type 2 diabetics with more or sometimes much effort and discipline. This does however not equal the reversal of diabetes which is hype used by people in the media to attract attention and to usually selfpromote or to sell products. Once a person has diabetes, with extremely rare exceptions like diabetes brought on by pregnancy or by another illness, they have it for good. Even if they can manage their diabetes well without mess, what do you think will happen if they eat a box of frosted donuts? If someone has pre-diabetes they may have a chance of reversing that for at least a period of time. With age comes a decline in metabolic function and most people who are considered healthy for their age will have elevated blood sugars once they hit their twilight years.
Or get the mega container of unflavored psyllium hulls from Costco and put a heaping teaspoon in your coffee every morning.
I reversed mine. If I ate a box of frosted donuts all the time I would again reverse my progress, it is a self induced disease. This time of the year with the usual holiday diner fare and deserts in moderation. And I got plenty of fiber from two 1.5 lbs tins of cashews from Menards. I found with the high fiber the BS would not spike, it would be between 135 and 115 90 % of the time. Usually highest in the morning when I got up.
JTK
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My doc prescribed 500mg Metformin for me, but twice a day. I'm only ~10days into it at this point. I haven't had any processed food and no bread in this time. I've only been eating eggs, nuts, lean meats, cheese, steamed veggies, salad greens with oil/vinegar, celery, lil bit of peanut butter or almond butter, cottage cheese, apples, strawberries, lots of water, black coffee in the AM as always.
My only cheats in this time have been a some dark chocolate covered almonds, a single sip of Trader Joe's fresh squeezed lime juice (so good), and about 1/3 cup vanilla bean gelato.
I still feel like I'm in a fog most of the time. FWIW, I am 53, 230lbs, 6ft.
The recommendation that diabetics should eat whole grains is valid but generally taken completely out of context which is why it seems contradictory.
From reading your other ports in this thread I know you are aware of the benefits of fibers, also fiber is essential for the biome which in turn affects insulin resistance among many other important things.
What is a whole-grain product? Just because it says whole grain doesn't mean it is. It's mostly a mix of heavily processed grain with some fiber added. Marketing speak is deceiving. I added a picture at the bottom of my thread.
How carb-tolerant is a person? How high does their blood glucose level rise and how soon does it return to baseline? Or maybe it doesn't return to baseline before the next meal which means now there's a massive problem. If a person can tolerate only a few grams of net carbs in a whole meal, bread, rice, or other grains can simply not be on the menu. And those who are on insulin and think they can simply correct their BG level as needed and eat as many carbs as they want would be well-advised to research the long-term deleterious effects of excessive insulin usage. I'm not saying to not use insulin if needed. I'm suggesting to not use insulin as a crutch for eating habits that affect one's health negatively.
The point is that a metabolically challenged person is advised to eat, albeit in moderation and within his own limits, rather whole-grain products than simply starches and any type of sugar. Most people don't know their limits and they don't know what one portion is. They should understand that even one portion may still be too much for them. And those who tolerate basically zero carbs still need to figure out a way to incorporate some fiber and prebiotics. There are ways of doing that without eating whole-grain foods.
Two whole-grain pieces of bread. One of them really is whole-grain. Which is the more popular kind of bread? Another thing to consider: an open-face sandwich requires half the bread which cuts a lot of the carbs.
Aldi gets German bread like that on the right. It is nothing like American bread. I usually get some OatNut whole grain bread but only one slice at a time. At first I stayed away from all bread but now go hot dog buns and mini sub type for sandwiches. Rye too with the caraway seeds.The recommendation that diabetics should eat whole grains is valid but generally taken completely out of context which is why it seems contradictory.
From reading your other ports in this thread I know you are aware of the benefits of fibers, also fiber is essential for the biome which in turn affects insulin resistance among many other important things.
What is a whole-grain product? Just because it says whole grain doesn't mean it is. It's mostly a mix of heavily processed grain with some fiber added. Marketing speak is deceiving. I added a picture at the bottom of my thread.
How carb-tolerant is a person? How high does their blood glucose level rise and how soon does it return to baseline? Or maybe it doesn't return to baseline before the next meal which means now there's a massive problem. If a person can tolerate only a few grams of net carbs in a whole meal, bread, rice, or other grains can simply not be on the menu. And those who are on insulin and think they can simply correct their BG level as needed and eat as many carbs as they want would be well-advised to research the long-term deleterious effects of excessive insulin usage. I'm not saying to not use insulin if needed. I'm suggesting to not use insulin as a crutch for eating habits that affect one's health negatively.
The point is that a metabolically challenged person is advised to eat, albeit in moderation and within his own limits, rather whole-grain products than simply starches and any type of sugar. Most people don't know their limits and they don't know what one portion is. They should understand that even one portion may still be too much for them. And those who tolerate basically zero carbs still need to figure out a way to incorporate some fiber and prebiotics. There are ways of doing that without eating whole-grain foods.
Two whole-grain pieces of bread. One of them really is whole-grain. Which is the more popular kind of bread? Another thing to consider: an open-face sandwich requires half the bread which cuts a lot of the carbs.
Most better markets and grocery stores have that kind of bread. It's very good with ham and/or cheese. Not great with jam or nut butter. It comes mostly packaged but some bakeries make their own locally.
I ate half a pork chop, half an avocado, some blue cheese AND the giant salad pictured in Food thread.
BG 108 => 111 Max.
I was full and felt good. OK I was bloated, but you get the idea. 
BG 108 => 111 Max.
I was full and felt good. OK I was bloated, but you get the idea.
I forgot also had three 1"x1"x0.5" pieces of air fried tofuI ate half a pork chop, half an avocado, some blue cheese AND the giant salad pictured in Food thread.
BG 108 => 111 Max.
I was full and felt good. OK I was bloated, but you get the idea.
Came home from two solid pickleball hours. No breaks for me this tournament. I was a bit gassed, but my game didn't fall off at the end. happy about that!
Got home and my BG was 106. Lowest it's been post exertion.
I didn't measure it before I left home, I had two chocolate espressos (cacao powder) with only inulin and heavy cream. (zero impact) But I did chug 8oz of REAL Egg nog mixed 50/50 with cream, half-half and almond milk which may have sent me to 150 or something, just guessing.
Got home and my BG was 106. Lowest it's been post exertion.
I didn't measure it before I left home, I had two chocolate espressos (cacao powder) with only inulin and heavy cream. (zero impact) But I did chug 8oz of REAL Egg nog mixed 50/50 with cream, half-half and almond milk which may have sent me to 150 or something, just guessing.
I just want to put my hat in the camp of "Carbs are totally fine". In fact healthy, if you are eating whole foods; including fruit. My own data is from a small pool compared to what most people will eat. When I was overweight, feeling sick and at prediabetic levels(in my 20's) I had to make a change. I stumbled across the idea of a plant-based whole food diets and decided to go that route. My cholesterol dropped, blood sugar normalized, and I lost 85 pounds. Mind you this is all while not calorie restricting and eating oftentimes 250+g Carbs/daily. The key difference being that I was eating mostly Fruits, veggies, beans, sprouted wheat, alternative pastas (lentil, chickpea etc). I had never been healthier, even at 37 now I feel better than 21 by a long shot.
Most importantly, healthy eating habits did just as much for my mind as it did for my body. I always refer to it as a mental and metabolic reset. My relationship to food is healthy and weight has stayed rock solid for 8 years. I now eat eggs and cheese in moderation(still no meat) and lab results have remained steady(only slight uptick in cholesterol w/ addition of eggs and cheese).
I know there are many factors to consider including diabetes, genetics etc. However, many people have completely reversed their diagnosis with this diet and other ones; such as the great efforts that Pablo is doing now. My main point being that demonizing carbs is so incredibly common, but oftentimes the point is missed or it is only specific carbs (then good carbs are lumped in). I owe my health to whole foods for sure.
Most importantly, healthy eating habits did just as much for my mind as it did for my body. I always refer to it as a mental and metabolic reset. My relationship to food is healthy and weight has stayed rock solid for 8 years. I now eat eggs and cheese in moderation(still no meat) and lab results have remained steady(only slight uptick in cholesterol w/ addition of eggs and cheese).
I know there are many factors to consider including diabetes, genetics etc. However, many people have completely reversed their diagnosis with this diet and other ones; such as the great efforts that Pablo is doing now. My main point being that demonizing carbs is so incredibly common, but oftentimes the point is missed or it is only specific carbs (then good carbs are lumped in). I owe my health to whole foods for sure.
