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This is the forth in a weekly series of diaries that deal with healthy positive approaches to the process of ageing. They all carry a tag of [ageing gracefully] and can be found by searching on that tag.

Archive to All Aging Gracefully Diaries

Last week's diary discussed general information about diabetes, I saved the subject of diet and nutrition for a second diary because it covers a lot of information. A number of the comments in the previous diary helped me to focus the content in this one.

Diet, exercise and medication are the pillars of diabetic management. Sometimes diet and exercise alone can do the job, at least for a while. There is no such thing as an eat whatever you want diabetic diet. Diabetes is a defect in carbohydrate metabolism and accommodations have to be made to it. However, there is more than one workable approach to the task. Since what we eat runs our entire body, a sound diabetic diet must address general health issues and other health problems that a person may have. People with diabetes are considered to be at higher risk for cardiovascular disease than the general population. That risk should be addressed in any diabetic diet. I have both cardiovascular and gastrointestinal issues that I need to accommodate.

There were several people is last week's diary who were commenting on the program of Dr. Richard Bernstein. I read the first edition of his book when it came out in 1990. While I found some useful information in the book I decided that the dietary regime that he was proposing didn't really fit my needs. I am sure that the low carbohydrate approach can be an effective means of glycemic control if it is consistently followed. However, it didn't provide me with an adequate ability to accommodate some of my other issues. There have been several subsequent revisions of the material and I am not familiar with it in its present format.

I looked at the American Diabetes Assoc., ADA exchange diet that one is most likely to be handed by a doctor along with the diagnosis. I also found that not to accommodate my needs and interests. I've never belonged to the ADA and don't know much about their activities. In every field of health concern there are somewhat similar voluntary associations and their programs and positions always have fans and critics.  

My approach to dietary management has been to try acquire some sound basic information about the health conditions that I have to deal with and some scientific information about nutrition. This has equipped me to be able to develop a program for myself and to make changes in it when there were changes in my circumstances. So, I follow the Richard Program which has worked well for Richard. I'd like to share some of the information that I acquired along the way that I think might be useful to other people.

This chart illustrates one of the basic mechanisms in carbohydrate metabolism.

You eat some form of carbohydrate like bread. It is broken down by the digestive system with one the products being glucose. That is released into the blood stream. It's presence there triggers the pancreas to release insulin into the blood stream. Insulin plays a key role in the body's use of the glucose to produce energy or store it as fat. When things work according to plan the level of blood glucose (BG) is maintained within a range from 70 mg/dl to 140 mg/dl. It typically reaches a peak at about 2 hrs. following a meal and returns to a fasting level about 4 hrs after a meal. In a diabetic glucose tolerance curve one would see a different pattern. The rise in BG would start out the same way but the insulin response would be delayed and possibly not as strong. This would result in continuing elevated levels of BG likely higher than the 140 mg/dl level. Another meal is added without it ever returning to anything close to baseline level. That is the basic problem. Insulin resistance is an additional complication. Anyone with a home glucose meter can plot their own BG curve by taking measurements before the meal and them at hourly intervals after the meal.  

A workable dietary strategy attempts to slow the rise in BG and thus make less demand on the available insulin. Carbohydrates are not all the same. They differ in a number of respects. Table sugar is a simple carbo that is quickly converted to BG. Whole wheat bread is more complex and takes longer the break down resulting in slower conversion to BG. They can be rated on what is known as a glycemic index.

Here is an illustration of the different BG response for two different carbos.

It seems pretty obvious how the high GI food would make greater demands on the available insulin resources. The Wiki article on glycemic index that is linked above is well worth reading.

A diet that puts it emphasis on a low total carbo content is taking a similar approach in reducing the glycemic load. Selecting low GI foods is going to be useful for any diet.

Another aspect of carbos that needs to be considered is fiber content. Here is an article from the Joslin Diabetes Center. This is an organization that whose materials I have found to be pretty consistently reliable and useful.

How Does Fiber Affect Blood Glucose Levels?

Fiber is a type of carbohydrate (just like sugars and starches) but since it is not broken down by the human body, it does not contribute any calories. Yet, on a food label, fiber is listed under total carbohydrate. So this gets kind of confusing for people who have diabetes. Carbohydrate is the one nutrient that has the biggest impact on blood glucose. So, does fiber have any effect on your blood glucose?

The answer is that fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn't digested. The grams of fiber can actually be subtracted from the total grams of carb you are eating if you are using carbohydrate counting for meal planning.

The average person should eat between 20-35 grams of fiber each day. Most Americans eat about half that amount. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day — particularly soluble fiber — were able to control their blood glucose better than those who ate far less.
Here is a graph that illustrates the differences in BG load produced by different levels of fiber content.

 

A high fiber content is a mainstay of my personal approach to a dietary plan. It has not only improved my BG management but it also makes a helpful contribution to management of high blood pressure, cholesterol and diviticulosis. Making my own whole grain bread is one of my favorite ways of getting fiber in my diet.

Using fiber runs counter to simply tracking the total carbohydrate content of a meal. The foods that have high fiber content, grains and legumes, also have the highest content of vegetable protein. They are the basis for a sound vegetarian diet. I learned a lot about nutrition in exploring vegetarian diets. At one point I followed such a diet for about 3 months and found it to be something I could do. However, I have no philosophical investment the matter, so I didn't make an ongoing commitment to it. I do find value in keeping the meat content of my diet at a modest level. I eat only one meal a day with meat in it and that is always either chicken or fish. I have found the approach used in a Mediterranean diet useful.

A necessary part of dietary planning is getting information about the nutritional content of foods. For packaged foods the standard labels like this are useful.

For food like fresh vegetables and meat you need to be able to look up the information. I have found this site from the USDA to be very useful.

There are other necessary considerations in dietary planning than just the measurable clinical impact. My situation is simpler because I live alone and can deal exclusively with my own needs. When meals have to be prepared for more people it becomes more complicated. As with exercise, the diet that works is one that you are able to follow consistently. You have to find foods and recipes that you get some enjoyment from. Being able to monitor your BG makes it possible to experiment with dietary options and gauge their impact. Diabetes is a complex situation. For a number of reasons, a diet that works for one person may not be the answer for someone else.  

   

Originally posted to Richard Lyon on Tue May 06, 2014 at 06:31 PM PDT.

Also republished by Community Spotlight.

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Comment Preferences

  •  This is really apropos for me (13+ / 0-)

    I just came back from the doctor and got my blood work back. My glucose level is down to 101 from 111 last time, which was just at the bottom rung of pre-diabetes.

    Happy just to be alive

    by exlrrp on Tue May 06, 2014 at 04:33:19 PM PDT

  •  If you start eating at 6:00, (6+ / 0-)

    would 8 o'clock be the time when blood sugar should have returned to normal?  Or would you begin to count the 2 hours from the time when the meal is finished, let's say 6:30?

    The spirit of liberty is the spirit which is not too sure that it is right. -- Judge Learned Hand, May 21, 1944

    by ybruti on Tue May 06, 2014 at 05:28:34 PM PDT

  •  Thank you for this diary. I (6+ / 0-)

    learned a lot about labels from the classes I had but still needed more help as to what I needed to eat & when. I have a proactive doctor who designed a sustainable meal plan for me. Since he competed in the Iron Man event, he is definitely pro-exercise! I started out last year at 20 minutes a day. I do a lot more now, just need to work on the consistency. He suggested adding fiber power, like benefiber, to my diet. I really don't like preparing and eating vegetables, but like other healthy foods, I feel better when I eat them. I was told by my health professionals to test my bg 2hrs after the start of a meal, not four. Some foods peak later than 2 hrs, but I don't eat them--pasta, rice, etc.

    •  You are very fortunate to have a doctor (6+ / 0-)

      who is willing to take that kind of interest in your diet. Most people who get diagnosed with diabetes are likely to get left more or less on their own for that. I have picked up the information in the diary over a number of years. There are now a lot of resources online.

      As you can see from the diary I am a great believer in fiber. Metamucil is one easy means of adding it. People differ a lot in their ability to tolerate fiber. It is best to build it up gradually and see how you do.

      •  Yes, I am. I changed physicians twice (0+ / 0-)

        and my current one was through a friend's referral. I know I am fortunate. But, like everyone else, it is up to me. When life isn't on it's regular track, I don't do well. That's why I'm grateful for the online group I participate in & these diaries.

  •  Thank you, this has been very informative. (6+ / 0-)

    He and I will be able, once we get the utilities on, to eat sensibly for his diabetes and weight loss. I instinctively tend to eat things that are low GI because I have issues with sugar metabolism myself.

    However, with all my issues with vegetables, I'll probably invest in an individual steamer for him, and he can have his and I'll go without.

    When you come to find how essential the comfort of a well-kept home is to the bodily strength and good conditions, to a sound mind and spirit, and useful days, you will reverence the good housekeeper as I do above artist or poet, beauty or genius.

    by Alexandra Lynch on Tue May 06, 2014 at 07:17:13 PM PDT

  •  anti-inflammatory diet (9+ / 0-)

    I started informing myself about insulin resistance when I got within one point of being pre-diabetic, given that I have two diabetic brothers, one of whom is no longer with us.

    Aging brain health in general is another of my concerns, since there is dementia in my family and in so many others around me.

    Out here in Seattle, there is a semi-local women who has put together the best science she could find on constructing a way of eating that is all about reducing inflammatory processes, of which the insulin-glycogen cycle is only one.

    It is called the To Quiet Inflammation diet and its author teaches the science behind it in six week duration classes, of which there are always on-line options.  One can also learn how to eat this way by getting her book, The Abascal Way, although I recommend the class to anyone who is motivated by knowledge and science, which I am.

    A lot of people have abatement of inflammatory symptoms eating this way.  You can be an omnivore, carnivore, vegetarian or vegan and follow this plan, which is more about the timing and balance of meals, which is all based on evidence about what stresses our bodies out in how we deal with food.

    I highly recommend investigating this, a non-fad approach to healthy eating that recognizes the huge addition in the last fifties to our inflammatory load from external factors like pesticides, air quality, chemicals, additives, etc.  The science makes anyone a convert to thinking better about these issues and the plan makes a viable roadmap for how to move forward without participating in food fads.

    Lookup tag is TQI.  I am not affiliated with this woman other than having taken the class and I absolutely do not proselytize in my community, but felt moved to add this comment after the good information above.

    •  I've seen a fair amount of information (5+ / 0-)

      about low level chronic inflammation. I had not seen anything about a dietary approach to addressing it. It sounds like something that I should look into.  

      •  Most of the info I have read about reducing (3+ / 0-)
        Recommended by:
        Richard Lyon, Shawn87, Lencialoo

        inflammation usually begins with removing gluten and sugars from the diet entirely and taking certain supplements such as adding Ceylon cinnamon to the diet.  I already removed sugars from diet and had no choice but to remove gluten as my child has Celiac disease (we all eat gluten free to avoid cross contamination).  I am actually going to give Ceylon a go--I never jump onto fad diet trains, but I have arthritis and so does my friend and we both decided to do a test run with the cinnamon for 3 months to see if it helps with the RA and or my BG numbers.  I get re-tested for BG and cholesterol at the end of the summer so I figure it will give me a good test period.  Can't hurt at this point, for me anyway.

        •  After reading this comment last night (2+ / 0-)
          Recommended by:
          surelyujest, Shawn87

          I looked up info on anti-inflammatory diets. What I have come up with in the process of dealing with the various issues that concern me seems to be fairly close to it.  I think there is a fairly broad consensus on what a healthy diet looks like.

        •  also dairy can be major trigger (2+ / 0-)
          Recommended by:
          surelyujest, Shawn87

          for RA and osteoarthritis, other inflammatory conditions, like allergies.

          Where in the Constitution does it say: "...on behalf of corporate interests" ???

          by sillia on Wed May 07, 2014 at 08:13:08 AM PDT

          [ Parent ]

          •  I recently am hearing more about that. (2+ / 0-)
            Recommended by:
            sillia, Shawn87

            My friend has terrible RA, crippling.  She was told to "get off of" gluten and dairy asap.  I haven't tried dairy free, that's like the final frontier for me :) With Celiac and our other family issues, its like the list of acceptable foods just gets smaller and smaller every year...sigh.  But if it helps and brings relief then it is worth it.

            •  It's not so bad (4+ / 0-)

              I never thought I'd be able to live without cheese, LOL. But now I don't miss it. Non-dairy substitutes are not so great, so I have learned to just change my eating to different kinds of foods.

              I hear what you're saying about the sense of deprivation--I didn't miss meat or dairy when I stopped them, but giving up gluten made me sad.

              International menus provide a good way to go--I love Asian food and with brown rice, some vegetables  and a little soy, plus gluten-free soy sauce, I am really happy most days.  Mexican is great too, if you leave out the lard and cheese... Indian food is wonderful and we have an Indian restaurant with a lot of vegan choices, plus he will cook gluten-free for us. Yum!

              Once in a while I bake gf bread from a mix and this is pretty good. Then I can eat sandwiches like other human beings! :-)

              Where in the Constitution does it say: "...on behalf of corporate interests" ???

              by sillia on Wed May 07, 2014 at 09:40:08 AM PDT

              [ Parent ]

              •  I smiled when I read this. (2+ / 0-)
                Recommended by:
                sillia, Shawn87

                I know exactly what you mean, and sometimes just to get a favorite flavor or a good meal outside of home is such a treat when you have dietary issues.  It is so challenging to find the best, most cost effective, and easiest way to go about it.  I am the designated forager around here, so I spend a disproportionate amount of time on meal prep.  I am too stubborn to take the easy way out on anything, so I am a long suffering home cook LOL  Sometimes after a particularly hard day I wistfully think..."I wish I could just order pizza" sigh.  But then again, I am the one who chose to eat keto and my daughter has no choices to be gluten free and my hubby has no choices to be allergan free.  But everytime I hear from someone else how they manage their own food issues and challenges it makes me feel like it could always be harder than I have it and that I'm definitely not alone in my struggle.
                I did recently get a fabulous meal at a little local Lebanese restaurant near me, but I did get some glutening with it and to my tremendous surprise it affected me adversely.  I haven't eaten it in so long as part of feeding my daughter that when I did accidentally consume some it had an ill effect on me...brain fog and sudden memory loss for days.
                Ditching dairy is doable.  I could give it up, although my peeps probably won't.  Just don't ever ask me to give up chocolate or coffee!  LOL

                •  chocolate and coffee (1+ / 0-)
                  Recommended by:
                  surelyujest

                  are sacred; that's the line in the sand, LOL! I'm careful to get chocolate without any dairy in it, and limit my coffee to just one cup in the a.m. Even though coffee is not recommended with my health issues, this is as far as I will go!!!!!!!

                  Where in the Constitution does it say: "...on behalf of corporate interests" ???

                  by sillia on Wed May 07, 2014 at 11:23:09 AM PDT

                  [ Parent ]

            •  Eat whatever you want to (0+ / 0-)

              all in moderation.  Just don't eat so much of anything.

          •  Agree (1+ / 0-)
            Recommended by:
            sillia

            dairy is sugar and fat primarily.

        •  Yes Surelyujest (2+ / 0-)
          Recommended by:
          surelyujest, Lencialoo

          Anti inflammation diet avoids sugar and gluten. But encourages steamed-cooked veggies, (except white/red potato, corn) limited fruit.(no citrus or tomatoes) organic free range meat, legumes, fish, organic butter, olive oil, coconut oil, Nuts, nuts, nuts (except peanuts) organic free range eggs, quinoa in moderation, small amounts of honey as a sweetener and water or herbal tea only. AVOID: shellfish, sugar, tomato, artificial sweeteners, fried foods, grains, (except quinoa) dairy (except organic butter) dried fruit, citrus fruit, juice, and alcohol. Can be tough to follow, but the results are well worth it.

          "Because we are all connected...."

          by Shawn87 on Wed May 07, 2014 at 11:51:57 AM PDT

          [ Parent ]

          •  Oddly enough, I already do most of that already. (2+ / 0-)
            Recommended by:
            Shawn87, Lencialoo

            I eat no grains, virtually no sugar (trace amount), don't drink, don't fry food (literally no tans fats in my diet at all), no juice, the only citrus I consume is a small amount of lemon and even smaller amount of lime, I avoid artificial sweeteners (I use stevia and erythritol--erythritol causes no BS spikes and no abdominal issues, is derived from corn though), no dried fruit--only fruits I eat are a handful of berries a couple of times a week and a tiny little Michigan grown macintosh apple about once a month, I drink herbal tea often but I do drink coffee (which I refuse to give up, you hear me!?  LOL), I eat all types of nuts but do eat peanuts, too, I steam my veg and roast them, no rice/potatos/or starches at all--gave up quinoa as part of a keto weight loss plan (I ate a lot of it during the time I was gaining so much weight and having BG issues).   I do eat tomatoes.  I use coconut oil and olive oil in my cooking, I eat avocado sometimes, but I do not buy organics--sorry, but the cost is not doable here.  I eat shellfish about twice a year as a treat.  I do not use milk, but I do consume cream, butter and occasional plain greek yogurt.  So, not all that far off at all.  Sounds like tomatoes and dairy and coffee are my worst offenders.
            What about cinnamon?  Isn't that part of it?  I've been seeing more and more studies leaning that way, for BG control as well.

        •  Turmeric and black pepper = anti-inflammatory (2+ / 0-)
          Recommended by:
          surelyujest, JanL

          There's lots of research on this. The black pepper stimulates the anti-inflammatory compound in Turmeric. Combined, they taste pretty good. I mix both into different things, like breakfast eggs, rice, and chicken.

      •  I was introduced (2+ / 0-)
        Recommended by:
        Richard Lyon, surelyujest

        To an anti inflammation diet by a Naturopathic Dr. It has made a tremendous difference in my diabetes management and overall health. Which was terrible. It's helped me to lose 50+ pounds and lowered my A1c (3 month average BS) from 8.9 to 5.7 in the last 5 months. That's an average BS level of around 115. It includes only organic meat (which I'm not sure about, but eat anyway) and limited carbs. My LDL cholesterol is now 37. It was 300+ before I changed my diet. Can't say enough good things about the anti-inflammation diet! Thank you Richard Lyon for writing this informative series of diaries.

        "Because we are all connected...."

        by Shawn87 on Wed May 07, 2014 at 11:30:02 AM PDT

        [ Parent ]

  •  Everybody is different. (6+ / 0-)

    As a Type 2, I can tolerate a little bread or potato, but a little bit of rice drives my blood sugar to the stratosphere.

    Whatever one does, one has to check blood sugar every day.

    Dr. Richard Bernstein is the man who invented that concept.  I strongly recommend reading his books.

    And I strongly recommend ignoring everything from the ADA, which wildly exaggerates the amount of carbohydrates that a diabetic should and can eat.

    •  I'm type 1 (6+ / 0-)

      and I check around 6 times a day and my A1C is very good.

      I don't always get it right the first time around, but I test two hours after meals and if I'm too high I take a correction dose of insulin.

      My invisible imaginary friend is the "true" creator

      by Mr Robert on Tue May 06, 2014 at 09:22:09 PM PDT

      [ Parent ]

    •  Dr. Bernstein rocks (6+ / 0-)

      As Richard says, his low carbo recommended diet (e.g., cream instead of half & half in your coffee) might not meet your dietary needs, though Dr. B. makes a strong case for it.  

      His higher fat / lower carb diet appealed to me, especially in his nutshell description of it:  the law of small numbers.  That is, with a lower carb diet less insulin is required, and any confounding variation in metabolizing carbs (e.g., sickness, exercise, food combinations) is reduced.

      At least in the later edition of his book he notes that his lipid profile is fine (relative to a hectoring dr., as I remember).

      •  There seems to be a lot of difference (3+ / 0-)
        Recommended by:
        Timaeus, surelyujest, Shawn87

        in the way that people handle lipids. Some people can eat a fairly high fat diet with no serious problems. Others, like me, need to be very careful. Human beings just don't come according to assembly line specifications.

        Berstein's basic message of taking responsibility for managing your blood sugar is very sound. There is more than one approach to doing that.

      •  Low or no (1+ / 0-)
        Recommended by:
        surelyujest

        carb also keep cholesterol numbers in check although that really is a non issue.  

        I also recommend anything written by  Dr. Briffa from the UK.

        •  I just had my cholesterol checked in March. (3+ / 0-)

          I've been keto/low carb since June of 2013, almost one whole year.  My cholesterol is kind of wonky...total is 234, HDL is optimal at 61, LDL was about 174 (not good).  I get retested in a few months along with BG to see if it improves.  I never went for a baseline test, so I have nothing to compare it to, with the exception of blood pressure (which has gone down markedly over this year).  My doc said just keep doing what you're doing and try to lose more weight (I've already reduced my body mass significantly eating this way so that isn't very realistic.)
          I was pretty upset to hear my total and LDL were so high and my A1c came back way higher than I ever would have expected for following a long term ketogenic lifestyle.  I was kind of stunned, actually, so I'm very hopeful that the next round of testing shows some reduction.  To me, the diet has helped tremendously and the higher BG at least is genetic.  It is difficult to explain to my Internist, even though he is well familiar with my family history (he treats my parents and brother).  I felt like I had to defend a high (good) fat diet, and the benefits over the typical SAD (Standard American Diet) or ADA diet.  Neither of those worked for me, so I eat this way now and have no plans to change it.  Good HDL is the goal, and at least I have that.  But I do have what feels like gall bladder pain sometimes, so I wonder about the fat.  So much conflicting info and each of us always has to do our own research and self analysis/testing/tweaking to find the answer.

          •  Those are not good lipid numbers. (4+ / 0-)

            The way I am sure that I need to worry about this is because I had to have one of my carotid arteries cleaned out. I get regular ultra sound exams to monitor the situation and with diet and medication I am keeping it stable. This is what I meant about having to balance other health concerns with diabetes.

          •  gallstones (3+ / 0-)
            Recommended by:
            Richard Lyon, surelyujest, Shawn87

            are caused by high cholesterol (they are chol. deposits).

            I don't think eating "good" fats is doing you much good here. If you decide to rethink, check out Dr. John McDougall's program. People might react negatively at the thought of such drastic change, but it does work.

            My husband had total cholesterol of 247. After nine months on this program the tc came down to a heart-healthy 150, with no meds. He lost 30 pounds. That was almost twelve years ago--we are still eating this way and enjoying it, hubby gained a little weight back (@5#) but otherwise remains healthy and medication-free.

            He did have some gallstone-like pains for awhile (2 or 3 months) but was advised to stick it out until the diet could normalize things, now he's fine.

            Where in the Constitution does it say: "...on behalf of corporate interests" ???

            by sillia on Wed May 07, 2014 at 08:23:22 AM PDT

            [ Parent ]

    •  ITA... (4+ / 0-)

      I'm a Type 2 (for about the last 9 years) and have been on 2g of Metformin and 22-26 units of long-acting insulin; have seen my A1C take enormous swings over the last 6-8 months or so and went from a solid 7 (over a 3 year period) to 8.9 so my doctor put me on Bydurion.  It's a once a week shot which lowered my A1C from the high of 8.9 to 7.4 in about 6 weeks.  I've also experienced weight loss of about 40 pounds over the last year which is partially due to the Bydurion and part due to the gall bladder-ectomy (is that a word?) a couple of years ago where I developed an aversion to sunny-side-up eggs (once a favorite) and most meats over the last year.  So I've gone from a high of 225 when diagnosed to 170 (I'm still a good 40 lbs over my best weight, but happy with what's going on right now).

      Rice used to make me spike (not anymore since I only eat a very little of it); I eat some pasta and potatoes (but again not a lot); in fact, I'm happiest with soup and salad meals (unfortunately not a favorite of the husband unit so I cook differently for him)...I've got a sister and brother with full-blown diabetes and another brother who is pre-diabetic but is controlling his condition with diet...

      I have BG in the am of anywhere from 89 to 120 (depending on whether I had a bad evening snack to a good one).  Will be going back to the doc in June to see if the new med has helped any more.

      Having it is a bitch, but I've been lucky and haven't lost any extremities. Hopefully that won't change for a very long time.

    •  Totally (1+ / 0-)
      Recommended by:
      surelyujest

      agree.  

  •  About 10 years ago, my cardiologist (8+ / 0-)

    recommended Atkins or South Beach type diets for my high glucose type II diabetes...I had what seems to be the usual reluctance to do Atkins, but I did it and found my glucose was at normal levels within a week and I lost 40 pounds over the next year and it has not only stayed off, but I have been slowly loosing more since, and I'm about to go below 200 pounds for the first time since the mid 1970's shortly.

    I have NOT stuck with Atkins, but I have stayed with low carbs, better carbs-veggies and fruits and very few grains, always whole grains as my carbs. I do NOT eat prepared foods, or fast foods and my snacks are fruits, nuts and small portions of cheese...in fact, that's what I'm having for breakfast right now.

    I do not drink juices or diet anything, and I use organic low fat, but not non-fat milk.

    I also drink the occasional glass of wine some evenings, which actually lowers the glucose level.

    2 big problems I had over the years - all the fads and scams that relate to diabetes and trying to find GOOD doctors. I seem to have found 2 very good docs, and try to avoid the miracles, and I think things are working out for me.

    Also, I was not diagnosed with diabetes for decades...I suspect I have had it for most of my adult life, but had no symptoms and no one ever tested for it. I think a blood test for glucose should be part of a standard physical exam every few years.

    Les Paul, NOT Rand Paul!

    by old mark on Wed May 07, 2014 at 04:33:22 AM PDT

    •  I follow a similiar diet. (5+ / 0-)

      High fat, moderate protein, low carb.  It is a huge challenge for me, only because of other family issues--Celiac and severe food allergies for my daughter and husband.  We eat entirely gluten free and finding recipes that everybody can eat without the allergans (eggs, cruciferous veggies and others) is a constant struggle, but I am absolutely committed to it and cook for hours almost every single day.  In fact, right now I am heading to my tiny little galley kitchen to prepare several weeks worth of breakfasts and lunches and a couple of dinners to freeze ahead.  I laugh out loud when other people complain about cooking or about their grocery bills.  Please!  My grocery bill is higher than my mortgage and I cook constantly, but is worth it and must be done.  I have personally reduced my body weight by about 25% and lowered my blood pressure significantly eating a keto diet (not necessarily Atkins, but that was the basis--I incorporate ideas from Bernstein and paleo and others and use tons of recipes from the Low Carbing Among Friends group of chefs, diabetics, doctors, and dieticians.  Awesome group and invaluable to me.)

    •  I have also likely been diabetic for (1+ / 0-)
      Recommended by:
      surelyujest

      many years, long before I was diagnosed.  I am told that I have LADA, Latent autoimmune diabetes in adults, which is thought to really be type 1, sometimes called type 1.5.  Endocrinologists seem to be conflicted.

      The newest research is now seeing that type 1 and 2 maybe very well be the same disease after all and that some people are simply able to control it for a longer period of time due possibly to genetics.

      That would certainly seem to fit my heath pattern since childhood.

      I mentioned elsewhere that sadly we are dependent on century plus science to control diabetes.  With diabetes on the increase large sums have been dedicated to research now and HUGE gains are being made in understanding this disease.

  •  one way to serve a family and your own needs is (2+ / 0-)
    Recommended by:
    surelyujest, JBL55

    to make a thick flavorful pasta sauce, and while the growing kids have it on pasta, the people being careful about carbs can have it on a bowl of green beans instead. Not the same, but an acceptable substitute for penne pasta.

    We are all pupils in the eyes of God.

    by nuclear winter solstice on Wed May 07, 2014 at 04:52:54 AM PDT

    •  I have several versions of this meal I make. (2+ / 0-)

      No sugar spaghetti sauce over spaghetti squash or cut up yellow zucchini, chicken alfredo over the spaghetti squash, spinach lasagna made with no pasta at all (can layer eggplant and even nitrate free chicken lunch meat as lasagna noodles, too).  For me the pasta was always just the delivery system for awesome sauce, the noodles are not even necessary :)  It takes some creativity, but when I crave "spaghetti" I find the sauce tastes much better to me now over vegetables than it ever did over pasta.

      •  But tomatoes (1+ / 0-)
        Recommended by:
        surelyujest

        are full of sugar.

        •  yes, natural fructose. No added sugar is what I (1+ / 0-)
          Recommended by:
          nuclear winter solstice

          look for and use in small amounts as part of my overall diet.  I do not make very good sauce from scratch (at least hubby doesn't think so) so I buy certain ones to use for quicker cooking like Newman's Own garden peppers or Rao marinara, both are very low in carbs and natural sugars.  I strive to use only ingredients with no or very, very little added sugars---my total sugar intake (not total carbs!) is only about 20-30 grams per week, coming from say 1 gram of sugar in my salad dressing or 2 in my sauce or 2 in my 90% cacoa chocolate etc.
          Part of keto eating is finding which foods spike you personally.  Tomatoes cause no spiking for me and I love them, in moderation.  I only eat fruits that are on the low fructose end, such as berries and only the occasional apple.  Had to give up bananas and orange juice, obviously.  I sweeten with erythtritol or stevia.  Most of my carbs come from veggies and nuts, but even cheese has some starch added, so I have to read every label every time I buy anything.
          It is, for me, about balancing calories, good carb (veggies) with bad carbs (that one gram of sugar in my Caesar dressing) and nutrition, while not going broke or being ravenous.    

          •  orange juice as a first thing in the morning drink (2+ / 0-)
            Recommended by:
            surelyujest, old mark

            is part of what is creating this diabetic society, imho.

            We are all pupils in the eyes of God.

            by nuclear winter solstice on Wed May 07, 2014 at 10:43:01 AM PDT

            [ Parent ]

            •  it was/is one of my all time favorites. (1+ / 0-)
              Recommended by:
              nuclear winter solstice

              I miss it some times.  It was a great way to bring my hypo BS up quickly, too.  But I had to give it up--so much concentrated fructose in it.  I agree, the typical diet that relies on so many grains and convenience foods, even pure 100% juices, is contributing to the skyrocketing numbers.  High fructose corn syrup, also.  Vile, evil stuff IMO  It always left me with a painfully sweet taste in my mouth for hours after consuming it and made me dizzy from BS spikes.  

    •  I like my sauce over broccoli. (2+ / 0-)

      Yum!

  •  Very helpful series, Richard. I have a question-- (2+ / 0-)
    Recommended by:
    koNko, Shawn87

    do you constantly feel hungry, no matter how well you control your BG?  I have been told by several diabetics, both Type 1 and Type 2, that hunger is a big issue in blood sugar control due to the failure of the pancreas to respond to blood glucose and move it to the cells where it is needed.  The liver then dumps more glucose, due to the message that the cells do not have enough energy and therefore think the body is starving (even though it's not).
    I am just starting to see BG numbers and A1c that are pre-diabetic, although I have been pro-actively trying to lower and control it for a year.  I actively sought out testing due to family history and personal symptoms, but feel like I have to try convince my doctor that this is more serious than he thinks.  I am already experiencing dawn phenomenon and nerve pain and blurred vision and many other problems with an A1c of 6.0%, and have been for a quite a while.  I made a complete lifestyle change for my whole family to a keto/low carb/grain free diet (this is not for everybody, but it has done wonders for all of us).
    My worst issue now is deep, unbearable hunger....no matter how much I eat, if I lose even 1 or 2 pounds more I am so painfully hungry I can't stand it.  Is this something that all diabetics deal with?  Do you feel constant hunger?

    •  I have been type 2 (3+ / 0-)
      Recommended by:
      surelyujest, koNko, Shawn87

      for 5 years.  yes you can eat what ever you want but not ALL that you want.  They key to control is weight control.

      To control weight avoid insulin.  Using Victoza instead  I have kept my A1C at 5.2 consistently and lost 80 pounds.  

      •  Someone else has recently recced victoza to me. (0+ / 0-)

        A pro-body builder and Type 1.  The problems are that A) my post prandials are low and even go hypo occasionally, only my morning/overnight BS are higher than "normal" and B) my doc is just barely taking this seriously (by this I mean my rising fasting BG and my rising A1c and my family history).  He is playing a wait and see approach and honestly thinks it is about willpower LOL I literally laughed at him when he said just have willpower--as if!  I am a warrior.  Cravings have nothing to do with what I'm talking about at all.  But ultimately he will not prescribe it or even metformin yet.  He won't even officially give me a pre-D diagnosis.

        •  Victoza will (1+ / 0-)
          Recommended by:
          surelyujest

          not cause lows.

          •  Thank you, I did not know that. (0+ / 0-)

            He won't prescribe it for me.  He is not even ready to talk about metformin, the "go to" for pre-D.  I have to work with what is, and part of what is is the high cost of meds.  If he prescribes metformin it is generally very low cost, if not free, isn't it?  Is victoza very expensive?  I haven't even approached the subject with him, I had one workup and he only took me seriously when saw my A1c, sent me a scrip for re-testing in 3 months.

            •  Oh lord yes it (1+ / 0-)
              Recommended by:
              surelyujest

              is expensive.  With my insurance it costs $200 for a month's supply.    When I threw a fit the insurance company told me it normally costs $1800 for a month.   Of course that is a total lie.  Without insurance Walgreen's charges $600.

              I used to pay a co-pay of $5 for generic Metformin.  Some feel the generic does not work as well.  I longer use it with the Victoza.

              My endo waited until I was using less than 10 units of insulin before he was willing to ley me try the Victoza.  With insulin I had an A1C of about 6.8 which is considered ok for a diabetic but could not lose a pound.   I also used Metformin along with the insulin.  The insulin pen was costing me about 4100 a  month.  There is of course cheap ways but convenience is valuable.

              •  I knwo (1+ / 0-)
                Recommended by:
                surelyujest

                that I sound like an ad for Victoza but the stuff changed my life.  Diabetic have been depending on science that is over a century old.  Because of the epidemic here and also in the UK there is much research being done.

                I can't recommend Dr. John Briffa, out of the UK,  enough.  His take on diet, cholesterol and statins alone are worth reading.

                •  No, you don't sound like an ad at all. You (0+ / 0-)

                  sound like someone sharing a good experience.  A diabetic counselor here in the states I know is a huge advocate for victoza.  She told me that it is now being used as part of the pre-treatment protocol for patients considering bariatric surgery and that she expects it to be approved for type 1 diabetics very soon, too.  
                  My only issues are what I said above--doctor's approval and cost.
                  I am actually very happy for you that you have found it working for you.  It is always a profound relief to find the right treatment.  I will do some research in Dr. Briffa.  Thanks for the info!

                •  Oops, I misread that. Thought you were in the UK. (0+ / 0-)

                  Doh!  Oh well, you knew what I meant, right?

                  •  If I was in the (1+ / 0-)
                    Recommended by:
                    surelyujest

                    UK I might well have had better results for years.   Byetta, a similar drug has been showing great success there for a long time.

                    Byetta however takes more than one dose a day.

                    •  my mother is on byetta. She went on it (0+ / 0-)

                      when the other one was taken off the market...the name escapes me, started with an "a"?  She is also on insulin and metformin.  Her weight skyrocketed on insulin and simultaneously so did her insulin need--a vicious circle.
                      She has managed to drop a small amount of weight by slightly lowering carb and calorie intake resulting in less insulin dosage.  She highly recs metformin for me.  She lost a small amount of weight with it and did not get the abdominal side effects some folks do.

              •  Ouch! That is what I thought. (0+ / 0-)

                I don't know how you manage it, honestly.  The high cost of meds is outrageous, especially when your victoza is exactly what is working best for you (it sounds like).  
                I know my mom (type 2) is really having issues.  Her medicare coverage is good for the diabetes costs for the most part, but she has other problems that require Enbrel.  The cost has gone up so much she had actually had to go off her shots for a while, but recently found a program that helps cover some of the cost of it, almost like a "scholarship" for meds.  Its ridiculous.
                Thanks again for tipping me that victoza doesn't cause hypos, I read their we info and looked into it a few weeks ago and never came across that info, which was a concern for me (obviously).
                For me the two things that will dictate how I deal with this are my doctor's willingness and my ability to pay.  I absolutely cannot afford $200 a month...someone around here would have to stop eating to cover the cost :(  

                •  It isn't easy. (2+ / 0-)
                  Recommended by:
                  surelyujest, barbwires

                  I am a federal employee with that so called wonderful 'free' insurance so many gopes whine about.   I called every plan available last year to see if a more expensive plan might lower the cost and none did so I stuck with my $150 a month plan.

                  BTW the income inequality issue is also true in the public sector.  I make  less than the median income in my city and locality pay does not make up for anything.   I am at the top of my scale  : )

                  •  Which is exactly why affordable health care is so (0+ / 0-)

                    important, as well as cost control.  Food has tripled, utilities have tripled, gas has quadrupled just to get you to your job, housing costs etc.  There is  no way the "average" worker could have kept up with rising costs of living.  For those fortunate enough to have had pay raises, even those raises don't equal cost of living increase.  my hubby just lost his 401K (which was laughable to begin with).  We are in Detroit and get our bread and butter from the auto industry...the new Fiat Chrysler Automobiles part of it.
                    Its tough all over...nobody escapes it.  Whether its medical care (my daughter has an incurable disease whose only treatment is expensive dietary changes) and we get zero help with the cost.  My insurance covers her bloodwork and covered the testing protocol for diagnosis, but actual treatment?  Fogeddaboutit.  We're on our own.  

              •  Generic metformin (1+ / 0-)
                Recommended by:
                surelyujest

                depends a lot on the manufacturer.  I find the TEVA generic works pretty well (TEVA is an Israeli company, and seems to have high quality control standards).  Ranbaxy not so much.

                Democrats give you the Bill of Rights; Republicans sell you a bill of goods!

                by barbwires on Wed May 07, 2014 at 02:53:59 PM PDT

                [ Parent ]

        •  Victoza (1+ / 0-)
          Recommended by:
          surelyujest

          and Bydurean don't work to control diabetes in Type 1 or if you are a Type 2 whose pancreas has burnt out so it porduces no insulin.

          In those cases you have to have insulin.  Type 1s are usually not as insulin resistant so they can use much lower doses and avoid some of the weight gain insulin promotes.

          Democrats give you the Bill of Rights; Republicans sell you a bill of goods!

          by barbwires on Wed May 07, 2014 at 02:51:13 PM PDT

          [ Parent ]

    •  No I do not feel hungry. (3+ / 0-)
      Recommended by:
      surelyujest, koNko, Shawn87

      For a long period I was taking glipizide which required me to deal with the risk of hypoglycemia, but even then when my BG was within a normal range I was comfortable. I think that my high fiber diet is likely a help in this regard. The fiber files up the digestive space without being absorbed into the blood stream.

      If you don't have a home BG monitor I would suggest getting one. When you are feeling hunger that is a way to get an immediate reading on what is happening with your BG. The A1c is an average over a period of weeks. That is useful information of monitoring your overall health status, but it doesn't tell you anything about what is happening at a specific time.

      •  I do home test. (1+ / 0-)
        Recommended by:
        Shawn87

        I discovered that my BG goes into pre-diabetic levels in the late overnight/early morning and will stay elevated until I eat something, then drops back to normal.  I do not spike after meals, ever...like at all.  I have done random testing when I feel hypo and find that I can drop down to 62 when I have lost even a little weight or feel shaky, but I am not on insulin or any meds so while it is uncomfortable it isn't dangerous.  The pattern I see is that I lose some weight, become painfully ravenous, need to eat to regulate BG to stop the feeling of hunger and shakiness, then stop losing weight or gain back that pound or two, then the cycle starts over.  
        My A1c was 6.0, which represents an average BG of 125-126, which is pre-diabetic.  My morning BS can be anywhere from high nineties to 120 after an 8-10 hour fast.  No post prandial issues at all, BS stays around 90-111 and even drops down to 80's hours after dinner.  Just painfully hungry every single time I lose a pound or two...unbearably hungry.

        •  It sounds like you have things going (2+ / 0-)
          Recommended by:
          surelyujest, Shawn87

          on that are more complicated that simple diabetes. Hypoglycemia is part of the problem. Are you taking medication that stimulates the release of insulin? It sounds like you need some approach that will get your blood sugar more stable. The hypoglycemia makes weight control very difficult. It is a potentially dangerous condition in an immediate sense. Elevated blood sugar causes damage over time but isn't immediately dangerous except at very high levels.

          •  Been hypo since my teen years. (3+ / 0-)
            Recommended by:
            Richard Lyon, Shawn87, barbwires

            That is the groundwork for what I'm seeing now.  Lost a grandparent at age 56 to type 2 on one side, lost another to type 2 at age 60 on the other side, mom is type 2, daughter has Celiac.
            My lows are what keep my doc skeptical about pre-D, I think, and what convince me that there is already beta cell failure happening.  That and the foot pain and blurred vision and weight gain, then sudden weight loss I experienced last year.
            I take no meds at all.  I am late forties, only slightly overweight, only take Ibuprofen for my arthritis pain.  Physically active job (like really physical).  Don't work out anymore, hurts too much.

        •  You are describing a classic case of (2+ / 0-)
          Recommended by:
          surelyujest, Richard Lyon

          what is called dawn phenomenon.  However, you are fortunate because sometimes the wake up spikes can be much higher!

          What happens in a non-diabetic is that the liver releases a little extra glucose to help them start in the morning-sort of like a pick me up.  In those with diabetes or pre-diabetes though this spike can be markedly exaggerated, so you wake up with high fasting sugars, even (or maybe especially) if your fast is over 8 hrs.  Some people wake up with a 250 fasting sugar, and then see their sugars drop during the day, as long as meals aren't super carbohydrate rich.  The best thing for a dawn phenom is actually a small (emphasize small) snack before bedtime, eg a small handful of almonds, or if not salt sensitive a cracker and small piece of cheese.  A glass of wine can work, but watch out because alcohol can drop sugar levels and cause a full scale crash.

          Democrats give you the Bill of Rights; Republicans sell you a bill of goods!

          by barbwires on Wed May 07, 2014 at 03:05:11 PM PDT

          [ Parent ]

          •  Yes, that's what I think it is...DP. (0+ / 0-)

            I have been trying to learn as much as possible and asking questions (like I am here in Richard's wonderful diary) to find what others have experienced.
            I read those exact suggestions you gave in Dr. Bernstein's book and on the diabetes forums I've checked into.
            I don't drink, just because I don't like to--one of the reasons is that it does mess with my BS too much, but I do snack close to bedtime...I've tried nuts or cheese or other protein or berries or plain greek yogurt.  None of them seem to have much direct cause in either raising it or lowering it, although I think there may be a correlation between deep ketosis/higher fat intake and recent weight loss to the times when I see the higher numbers.  Case in point, I tried eating nothing at all (just plain herbal tea) after dinner and keeping to strict nutritional ketosis for a few days and that actually bumped my readings up by a few points for a few days, not lowered it.  
            I get conflicting info--some of which says that dawn phenomenon is actually a normal occurrence for some people that stay in strict ketosis.  I asked two experts about it--diabetic counselor said no way, internist said I need to have willpower and lose more weight.  I think they're both wrong to a certain extent.  I think I am already well on to my having Impaired Fasting Glucose and that there is some truth to dawn phen. affecting low carbers differently.

  •  I find another link more useful for (4+ / 0-)

    nutritional content; it's based on the USDA, but is more user-friendly and info-rich:
    http://nutritiondata.self.com

    "There is just one way to save yourself, and that's to get together and work and fight for everybody." ---Woody Guthrie (quoted by Jim Hightower in The Progressive Populist April 1, 2012, p3)

    by CitizenJoe on Wed May 07, 2014 at 09:05:11 AM PDT

  •  would love to see some stats (1+ / 0-)
    Recommended by:
    surelyujest

    on how exercise works on insulin receptors

    and a list of low glycemic index foods

    Politics is like driving. To go backward put it in R. To go forward put it in D.
    DEMAND CREATES JOBS!!!
    Drop by The Grieving Room on Monday nights to talk about grief.

    by TrueBlueMajority on Wed May 07, 2014 at 11:15:56 AM PDT

    •  The general information is that (2+ / 0-)
      Recommended by:
      surelyujest, TrueBlueMajority

      exercise reduces insulin resistance and that reduction last for about 24 hrs. For the details of how that works you would likely need to go to the technical medical literature. I've more or less taken the information at face value without digging further, since I don't have a means of directly monitoring my insulin resistance.  

  •  The (0+ / 0-)

    correlation between the low fat/high carb diet that has been touted since the 70s and the increase in weight and diabetes in industrialized nations is pretty obvious.   Nutritionists, exercise gurus, and others jumped on of course and made a fortune doing so.  Whole Foods is a great example.

    Lowfat/high carb is simply not satisfying so we eat more and the exercise to offset that would take more  time than most have in any given day AND it just makes us more hungry.

    We eat more because our food is too cheap.   WHAT!!!!  But hasn’t food doubled in price?  Yes but it is still cheaper than in most other places compared to our incomes.  
    We subsidize food way too much.   Dairy for example would not be a viable product if not for subsidies.    But dairy is good food right?  Yes, if you are a baby cow.  Fermented dairy is ok in small amounts but Americans gorge on dairy and it’s mostly fat and sugar.

    Why then are we all so broke?  Well wage stagnation and the fact that we buy lots of unnecessary toys but that’s a whole other subject.

  •  Conducting an experiment on my T2 body (1+ / 0-)
    Recommended by:
    surelyujest

    Lowish-carb paleo diet with resistant starch.  Supplements include glycine, krill oil, alpha lipoic acid.  I feel great, BG is OK.  Finished an ADA sponsored "Tour de Cure" ten days ago - rode 64 miles

    I'm 59, 5'10" 205 lbs, lots of biking, lifting.  

    I refuse to take any medication except potassium citrate for kidney stones.  All the diabetes medications have side effects I don't like, and an MD friend said he would never take statins.

    •  I've been very comfortable (2+ / 0-)
      Recommended by:
      surelyujest, ybruti

      with metformin and statins.

    •  I think everyone has different needs and different (0+ / 0-)

      results.  I am not huge on the idea of statins, either.  I have heard many different views on metformin, too.  Some love it, some hate it.  I am leaning towards trying it the time comes that my doc recommends it.
      That is great that that you are able to try different methods...how is your type 2?  I remember reading some comments on a diabetes forum recently that told a story of a type 2 man who was controlling his post-prandials with exercise and he said it worked for him, but others said they couldn't do it that way.

  •  Good diary and excellent discussions (1+ / 0-)
    Recommended by:
    surelyujest

    I would postulate that diabetes is more than a disorder of sugar metabolism, its also a disorder of fat metabolism.  There are also multiple types af diabetes, and as you noted earlier even the people with the same type don't necessarily react the same way.

    It's really important to keep monitoring, even though its expensive and gets tiresome.  But the more one can pick up patterns and stay ahead of the game the better.  If you spike a fever, your blood sugars increase.  If you have to take corticosteroids for an injury or allergy absolutely check your sugars--they can skyrocket into a dangerous range.  

    Democrats give you the Bill of Rights; Republicans sell you a bill of goods!

    by barbwires on Wed May 07, 2014 at 03:14:32 PM PDT

    •  Type 2 is probably an umbrella (1+ / 0-)
      Recommended by:
      surelyujest

      that collects people with a mixed bag of problems. I don't think that a one size fits all approach holds up very well. I definitely have problems with my lipid metabolism along with problems with my carbohydrate metabolism. Are they the same process or two processes in the same person? Unless it can be connected to some common underlying cause that can then be treated, it is an essentially academic question, interesting, but not something that I can do much with on a daily basis.

      Monitoring and making adjustments is the only really sound approach as far as I am concerned.

  •  An issue - finding tasty recipes. (1+ / 0-)
    Recommended by:
    surelyujest

    The problem is that recipes I've been trying result many times in something that is bland, has little umami, and poor texture.  Dieticians seem to think that everybody has a Canadian palate and I swear, they must be people who actually hate good food.  And low fat too?  Cheesecake with an almond crust and artificial sweetener is barely edible as it is, but using lowfat cream cheese makes it a thin and disgusting concoction.  C'mon, give me a break.

    Best I've found for the morning instead of hash browns is a sausage and corn bake (low glycemic) spiced up with fried onion, garlic powder and siracha.

    We need more tasty low GI recipes that actually work!!!!!

    •  I have found Asian cooking a great help (0+ / 0-)

      in this regard. The stir fry recipes generally require very little and sugars. They can be easily adapted. I live in Northern California so it is easy for me to shop for some of the more exotic ingredients. However, most of that stuff can be ordered online.

      Mediterranean recipes are also a good starting place. They use lots of vegetables and rely on olive oil for fat.    

    •  I actually love me some low carb cheesecake (1+ / 0-)
      Recommended by:
      P E Outlier

      but we all have different tastes.  Have you checked out some foodie blogs such as:

      All Day I Dream About Food

      Ginny's Low Carb Kitchen

      Stella Style

      Splendid Low Carbing by Jennifer Eloff

      All of those above are written by people with diabetes.  George Stella was a Food Network chef, too.  I've tried many of their recipes (they all write the "Low Carbing Among Friends" cookbook series, along with Maria Emmerich and Dr. Su and others.
      Can't hurt to try a few recipes, you may like one or two.   Hope it helps.

      •  Looked this over. (1+ / 0-)
        Recommended by:
        surelyujest

        Some good ideas that I think I'll try.  At least many of the deserts don't compound the misery and use low-fat ingredients.

        Veggies - like using cauliflower for a fake mashed potatoes I've tried.  A horrible and ill-tasting concoction that is just one step removed from silage.

        I still miss having occasional hash-browns (homemade) for breakfast, but found a low glycemic sausage and corn bake that is spiced up with siracha, onions, and garlic powder - baked with a mix of evaporated milk and chicken broth it has good flavor, umami, and a savoriness that veggies just can't match.

        For me - I don't eat eggs and veggies give me an unpleasant synethesia.

        •  Try subbing rutubaga for the occasional (0+ / 0-)

          potato--I haven't tried it as a hash brown yet, but it works great in soups and stews, just measure and check your net carb count so you can watch your reaction.
          I don't like the cauli mash either and hubby is highly allergic to them anyway, but I make a different version of it in chunky form for my daughter as a low glycemic sub for her old fave cheddar bacon baked potatos.  Here's the recipe, it literally tastes just like a Wendy's baked potato, but then again, what doesn't taste good with cheddar and bacon on it, amirite?

          "Just like stuffed" potatos-Genaw.com

          Check out the link and all her other recipes, I use them a lot and she always gives good tips and excellent portion/nutrition counts so its easy to track.
          Good luck in your search for palatable low GI, I think those above are worth trying.  The dessert recipes on All Day I Dream About Food are tested before she publishes them so they usually turn out well for me and actually taste great.  If you need help looking for the ingredients, pop me a pm and I can tell you where to find them....hint: netrition.com sells them cheap and very low shipping, too.  

           

  •  Fat (1+ / 0-)
    Recommended by:
    surelyujest

    Why we get fat.  Book by Gary Taubes a readable, recent and informative. Reinforces the good info above and corrects  the  misinformation above.

    skip the light fandango, turn cartwheels across the floor

    by radicalink on Thu May 08, 2014 at 07:14:37 AM PDT

  •  I really hate eating meat (1+ / 0-)
    Recommended by:
    surelyujest

    and I love grain--high fiber whole wheat bread, bran muffins made with fruit, pasta. Love vegetables and fruit too.

    Of course I'm overweight and I suffer from sugar addiction.

    If there were a way to cure sugar addiction that didn't involve going on some kind of Atkins-type diet I'd be in seventh heaven.

    "Religion is what keeps the poor from murdering the rich."--Napoleon

    by Diana in NoVa on Thu May 08, 2014 at 11:58:12 AM PDT

    •  I wish I could tell you how much I love the keto (2+ / 0-)
      Recommended by:
      whenwego, Diana in NoVa

      diet, Diana, it is hard at first but soooo worth it.  I began last June with an Atkins induction for two and then incorporated ideas from Dr. Bernstein, Dr. Eades (Protein Power), paleo, and all of the recipe sites I linked to in the comment just above.  I have the added challenges of cooking for family members with severe food sensitivities but we manage and we are all (even my teen) so happy with our foods and our weight now.  No more sugar addiction, I mean at all.  None. And the food is delicious and healthy.  No more cravings, no more binging.  Hubby and I are at our wedding weights from over 20 years ago.  
      Look into "ketogenic diet" on teh googles or your fave search engine.  Ruledme.com gives some good info on it and so does Maria Emmerich.  She shares info about different health issues and the benefits of keto eating on her blog:
      Maria Emmerich

      •  Thank you, surely, will check it out (1+ / 0-)
        Recommended by:
        surelyujest

        but if it's going to be meat, meat, meat...ugh.

        "Religion is what keeps the poor from murdering the rich."--Napoleon

        by Diana in NoVa on Thu May 08, 2014 at 06:49:08 PM PDT

        [ Parent ]

        •  Honestly, it doesn't have to be. The key to any (0+ / 0-)

          WOE (way of eating) is making it work for you so that it becomes a lifestyle.  I rotate between meat or poultry or fish or eggs or even the occasional legumes (I have to watch the carb counts).  I am certain you can find something that works for you, keep trying Diana.  If it isn't keto, keep looking for what you like and can make permanent.  But I swear, when people like myself talk about "ketogenic" and/or "low carb" we are NOT talking about 1970's Atkins (all meat and only a small amount of greens).  
          Keto means High fat, Moderate (or adequate) protein, and low carbohydrate (which can include all veggies, even the starchy ones, fruits, and legumes and nuts and dairy).  It is a matter of what works for the individual--my hubby can eat corn and lots of apples and higher fat, I cannot.  I can eat tons of veggies and love them, my daughter hates them.  I can use erythritol and stevia to sweeten, but am very sensitive to all other sweeteners and avoid them.  Cashews make my belly bloat and stop my weight loss/take me out of ketosis, but my hubby can scarf them down.    
          Take heart, Diana, there are even really great alternatives to making things like breads and muffins and cheese biscuits and sweets and birthday cake that have no grains, no sugar and low carbs and taste good, too, I promise.  Even my young neice can't tell that I use black beans instead of flour in my chocolate cupcakes and that my parmesan "breadsticks" are actually made almost entirely our chicken.  
          Best wishes and good health to you!

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