My Issues With The New Proposed Dietary Guidelines

The media is touting the positive changes made in the "new" dietary guidelines for Americans.  They have not really recognized what the real goals of these new dietary guidelines are.  

The new proposed guidelines have a few good changes.  They suggest that we can eat more cholesterol from eggs, and they suggest limitations on sugar and sugary drinks suggesting that water be offered more often in school cafeterias and vending machines. 


Here is one of those mainly positive reviews that I have read:

http://www.medicaldaily.com/new-dietary-guidelines-bring-back-saturated-fat-cholesterol-why-experts-dont-owe-323038

If you look into the new dietary guidelines further however; you will find that they have have also doubled down on their recommendations to increase polyunsaturated fats and reduce saturated fats and even reduce red meat consumption or to avoid it altogether. 

The new guidelines lean towards vegetarianism and the DGAC has suggested the reduction or elimination of red meat consumption for mostly environmental reasons.  This has been ignored by many of the writers reporting on the new recommendations. 

Here are a few articles that explain: 
http://news.nationalgeographic.com/news/2015/02/150219-dietary-guidelines-sustainable-environment-ngfood/

http://www.salon.com/2015/02/19/major_dietary_guidelines_report_recommends_decreasing_meat_consumption/

I find that the consideration of the environment (green house gases) in determining our consumption of meat to be suspect.   In the same recommendations there is no mention of the effect of GMO crops or ingredients or the use of pesticides, round-up (glyphosate) and other poisons on our fruits and vegetables.  There is also no recommendations to label GMO foods products.  

The recommendation that 50% of the American diet continue to be made up of whole grains will remain as the core of the diet.   They suggest increasing fruit and vegetable portions even higher than previous guidelines have suggested.  As for dairy, low fat and skim will continue to be recommended to the masses.  They continue to suggest very little use of fats, oils or butter on vegetables. 

Although the new guidelines will now list sugar as empty calories they have lumped sugar together with saturated fat from meats and tropical oils like coconut oil.  It's new recommendations now state that sugar and saturated fats are both "empty calories" providing NO nutritional value.

I beg to differ! Saturated fats from meat and coconut oil,etc. provide essential nutrients called fatty acids that are needed for the continuation of life and for brain function!   

The continued suggestion for low fat high carb whole grain diets while suggesting that meat and saturated fat needs to continue to be curtailed even seems almost to be criminal to me!

In my opinion the proposed dietary guidelines do not properly address the health crisis that we are facing in this country. They suggest the same song and dance as before.   Beyond that, they are suggesting food policies that will continue to make our children fatter and sicker.

Their report acknowledges major vitamin and mineral deficiencies in our population.
From the report:

"DGAC determined that vitamin D, vitamin E, magnesium, calcium, vitamin A and vitamin C were shortfall nutrients and that there may be a high prevalence of inadequate dietary intake of these nutrients. Of the nutrients with an AI (vitamin K, choline, dietary fiber, and potassium), the DGAC determined that a low proportion of the population had fiber and potassium intakes above the AI and so potassium and fiber were therefore considered to be under-consumed."

The dietary suggestions to address these deficiencies is to eat more "healthy" fortified whole grain breads and cereals in place of non-whole grain breads and cereals.  They will be suggesting that the food companies put more effort into making more fortified whole grain products and put more money and effort into marketing them.

http://health.gov/dietaryguidelines/2015-scientific-report/06-chapter-1/d1-2.asp

They propose that food companies, stores and other vendors change to lower sugar and higher healthy grain products and that our schools cafeteria's increase fruits & vegetables while decreasing meat and fat.  It's no wonder that our children's little brains can no longer function and we are facing an epidemic of ADHD and other brain problems that affect a child's ability to focus!  

I have read these new guidelines in depth.  I realize that most don't want to go through pages and pages of dogma so here is an overview of the proposed guidelines:
http://health.gov/dietaryguidelines/2015-scientific-report/04-integration.asp

Comments are being taken on the guidelines and will be considered.  I find this comment from a physician to be a good one: 
  http://health.gov/dietaryguidelines/dga2015/comments/readCommentDetails.aspx?CID=1339

Comments will be taken through April 8th, 2015.  Comments from health providers with proven benefits of diets including meat and saturated fats may sway the committee although that seems doubtful.

Once these new guidelines are approved and implemented we will have 5 more years of the continuing failed experiment of high carb low fat diets on our children and grandchildren. We will also have five more years to continue our fight to restore dietary sanity to our world!  

You may submit or read comments in regard to the proposed guidelines here:
http://health.gov/dietaryguidelines/dga2015/comments/

Why Isn’t The LCHF Ketogenic Diet Working for Me? Common Mistakes- Part Two

First here is a summary of Part 1.

Some of the most common mistakes that are made while following a LCHF Ketogenic diet are: 
1- Not being aware of hidden sugars. 
2- Too many carbs or using “net” carbs. 
3- This must be good for me because it is healthy. 
4- Portion Sizes and timing issues. 

See part one here:  
http://ketodiabetes.blogspot.com/2015/02/why-isnt-lchf-ketogenic-diet-working.html


My Disclaimer- I am not a doctor or a science writer.  I blog about my experiences and the experiences of others.   This is not medical advice and should not be taken as such! 

Now let’s move on to the next and perhaps the most common two mistakes made.

Not eating enough fat! 

That is the most common mistake made and I find myself addressing it with newcomers to the diet on a regular basis. For most it is very hard to get this part down without using some kind of food tracking app. At least that is the case at first. After a while you get a feel for it. 

In order to lower blood sugar and lower insulin resistance fat needs to be as high or higher than 70% according to "The Art and Science of Low Carbohydrate Living”, a book written by Steve Phinney and Jeff S. Volek. They point to some studies including one of Dr. Phinney's. 

A small study of insulin resistant patients showed that insulin resistance (high blood sugar) was not improved until fat in the diet was at least 70% and carbs were less than 20 gr. per day. At lower fat percentages (35-60%), insulin resistance DID NOT improve! This is key for diabetics to really see good control!  They discuss this in their book.  

 Here are some tips to add more fat to your diet every day.

*Add butter, lard or bacon drippings to bone broth, chicken broth, etc. 
*Add extra melted lard or bacon dripping to ground beef before cooking or making your burger patties or meatloaf, etc. You can add ground flax to meat patties too. 
*Add heavy cream and butter to chicken broth to make a cream soup 
*Pour pan drippings over a side salad and over vegetables 
*Mix coconut oil into almond butter and make a dip for celery sticks 
*Mash avocado into your scrambled eggs or omelets 
*Use an extra yolk with your eggs, toss the extra white or use it elsewhere. 
*Top eggs and meats with sour cream or mayonnaise or avocado ranch sauce. 
*Top steaks and chops with a seasoned cream cheese spread, feta or bleu cheese 
*Add cream cheese and lots of butter to mashed cauliflower or make a cheesy creamed cauliflower dish 
*Cream your veggies-creamed green beans, creamed spinach, creamed brussel's sprouts, etc. 
*Drizzle extra fats or flavored oils over your meats and vegetables.  Garlic, tuscan, lemon, etc. 
*Roast vegetables in the oven with oils rather than cooking 
*Add avocado and olives or egg yolks to your salads
*Make a sour cream gravy by adding a few Tbsp. of sour cream to the meat drippings in a warm pan.
*Coconut oil in coffee, tea or in warm homemade lemonade 
*Fat bombs made with coconut oil,     butter, almond butter and some stevia 
*Flax cereal/pudding with butter and cream. Add a few berries if you like. (breakfast or a snack) *Make a creamy berry ice cream. I use a small custard cup and just make up one serving. Mash a few berries, mix in 1/3 cup cream, 1 tsp melted coconut oil and stevia.    Freeze and stir regularly until nearly frozen. Eat this while still semi soft and creamy.

I hope this is helpful! Now, let’s move on to my final point.   

Protein! 

The most common mistake in regard to protein is either eating too much protein per day/per meal or not considering the amount of protein that may be in high fat foods like bacon or avocados. This is often the final thing that has to be tweaked and sometimes it needs to be tweaked several times because it is so easy to eat more than your body needs to provide your essential amino acids and repair tissue. This part of the equation is so individual that your really can’t follow someone else’s ratios.  Do not listen to others tell you what works for them.  You must figure this out for yourself.  I like to use this calculator as a beginning point to determine protein levels.
http://ketodietapp.com/Blog/page/KetoDiet-Buddy

Do not make the mistake of under-calculating your BMI. Here are some tools to help you. http://ketodietapp.com/Blog/page/KetoDiet-Buddy#bodyfat

I find it works best to take the minimum requirement and subtract 10%.  Make that your starting point.  Personal testimonies from others in my face book groups seem to indicate that blood sugar issues do not resolve completely by using the standard protein requirements suggested.

The requirements for non-insulin resistant people seem to be too high for diabetics. Many diabetics or insulin resistant people who are eating low carb seem to be more adept at converting protein to glucose.  Often the body is stubborn and wants to continue to use glucose for fuel rather than change over to fat burning.  You will continue to be a carb burner rather than a fat burner as long as you have excess protein available to be stored in your liver.

http://authoritynutrition.com/5-most-common-low-carb-mistakes/

You should also consider your activity level.  Body builders, runners or those doing extreme exercise may need to allow for a bit larger protein portions in this case but according to Volek & Phinney that is not necessarily the case.  Volek himself seems to limit his daily protein requirements to below 60 grams.   http://www.meandmydiabetes.com/2011/04/14/steve-phinney-low-carb-preserves-glycogen-better-than-high-carb/

Tips for avoiding too much protein:

Weigh your meat portions until you learn to eyeball portion sizes or limit to the size of your closed fist. 

If your carb and fat ratios are good and you have adjusted them well but your blood sugar is still higher than you like and you seem to be seeing your bloods still rising at 2.5 or 3 hours post meal this may be a sign of excess protein consumption. 

Make sure that you add up ALL of the protein on your plate!   Two eggs and 3 slices of bacon may be too much.  Bacon can have up to 50% protein  It is not pure fat!   Add the protein from avocados and even vegetables and cheese sauces or sour cream. 

Stick to easily calculated meals at first.  It is difficult to determine totals of LCHF casseroles or hot dishes.   It is easier to count meat, fats and salads or hot vegetables and the oils you use on them.

Use a calculator like Fit Day, My Fitness Pal or even Spark People to get the total of your meals.  Do this before you eat, not after.   You may find that you need to cut something out in the meal that you have planned.

You will not need to do this forever!  You will learn these things as you go and soon you will no longer need to be as vigilant once you will learn the LCHF ropes!

http://profgrant.com/2013/07/05/how-ketogenic-low-carb-high-fat-diets-work/

Back to Part 1 of “Why Isn’t The LCHF Ketogenic Diet Working for Me? Common Mistakes”  http://ketodiabetes.blogspot.com/2015/02/why-isnt-lchf-ketogenic-diet-working.html

Just One More Travesty Of The FDA and the USDA- Almonds In The USA

Metformin, the most used diabetes drug is now being promoted as a cancer preventive drug.  The drug companies are urging doctors to give it to patients at pre-diabetes levels to not only help with blood sugar control but also as a cancer preventative.   It is an inexpensive drug and therefore affordable to even those who do not have insurance.

http://www.lef.org/Magazine/2012/2/Can-Diabetes-Drug-Prevent-Cancer-Death/Page-01

There is no doubt that there are some studies that show the effectiveness of Metformin.   It works somewhat in the same fashion as a LCHF diet or caloric restriction does.   It activates AMPK which kills or inhibits cancer cell growth.  

http://www.cavemandoctor.com/2013/01/01/an-introduction-a-ketogenic-diet-for-cancer/

Of course because Metformin is a drug and the pharmaceutical companies can make money selling it, it will be used as a "cancer" preventative in order to make more sales. 

A vitamin called B-17, also known as Laetrile, is a naturally occurring vitamin that has been shown to be very effective on cancer.  It is banned in the U.S. because the drug companies can not profit from the sale of it.   

This is so wrong!  Vitamin B-17 used to be in our B Complex formulas before they banned it in the 1970's.   It harmed no one but because it was such a successful cancer treatment it was made illegal.

I just discovered yesterday that almonds, a top source of B-17,  have to be pasteurized in the U.S.  Pasteurization makes the B-17 and the other vitamins and minerals mostly unavailable to the body.  Did you know that even raw organic almonds are pasteurized?   In most cases a chemical process called PPO (toxic fumigation treatment with propylene oxide).

http://www.livingnutz.com/2011/04/the-truth-about-almond-pasteurization-methods/

The FDA claimed that the pasteurization  was needed because some people were sensitive to the small amount of Aflatoxins and could cause Salmonella.  

Aflatoxins can occur in other foods, such as groundnuts, tree nuts, (hazelnuts, pistachios, etc.) maize, rice, figs and other dried foods, spices and crude vegetable oils, and cocoa beans, as a result of fungal contamination before and after harvest.  Any of these foods can potentially cause a Salmonella outbreak as well but they are not pasteurized to "protect" us. These other foods do not have high levels of Vitamin B-17.  

In September of 2007, the F.D.A. claimed that raw almonds had been linked to two salmonella outbreaks in five years, and that all almonds needed to be pasteurized, because they were suddenly a danger to the nation's health.  These salmonella outbreaks were not due to any organic almonds.   

http://healthwyze.org/index.php/component/content/article/251-forbidden-fruits-whatever-medicinal-foods-the-fda-forbids.html


 Aflatoxins can occur in foods, such as groundnuts, tree nuts, (hazelnuts, pistachios, etc.) maize, rice, figs and other dried foods, spices and crude vegetable oils, and cocoa beans, as a result of fungal contamination before and after harvest.   It is also found in animal feeds if the grain was damp at harvest.

If the aflatoxin concern was truly the case, why aren't figs, other nuts, rice and these other foods pasteurized as well?   Main reason?   They don't have high levels of the illegal vitamin B-17 as almonds do.  In fact almonds are the second highest source of B-17.   Other seeds containing the highest sources are apricot and peach seeds and apple seeds.   Many cultures do eat these seeds.  They open them up and take out the soft center of the seeds.  We in the U.S. throw them out so there is no reason to make them illegal or pasteurize the fruit.   

Another popular Almond now illegal to sell in the U.S is the Bitter Almond and bitter almond trees are now illegal in the United States.  These bitter almonds have a higher concentrate of B-17 than regular almonds and were a very popular alternative cancer treatment being used in the United States until they were banned in 1995.

According to the modern FDA., bitter almonds are poisonous, but somehow bitter almonds became a serious health danger just after it was also discovered that they contain the cancer destroying vitamin.  Coincidence?   Bitter almonds had been eaten by humanity unimpaired during the previous 9,000 years of history.

In Europe the batches of almonds and other foods are simply tested for the level of Aflatoxins in all tree nuts ,including nuts that are imported from other countries.    They also test animal feed.  They do not pasturize almonds as the U.S does and therefore if you live in Europe you have the benefit of the B-17 vitamin that is cancer protective. 

http://www.efsa.europa.eu/en/topics/topic/aflatoxins.htm

Now I need to reconsider the use of chemically processed almonds in my diet unless they are steam pasteurized.  Very few places sell the steam processed almonds as it is more expensive process. 

Thanks FDA for ruining one more food that I thought was actually good for me and may have prevented cancer in the masses!    But heh, I guess I can buy some Metformin instead!

Here is a website that gives some links to find truly unpasteurized almonds in the U.S.
http://ducknews.oneluckyduck.com/2012/11/09/the-raw-deal-on-almonds/

Why Isn’t The LCHF Ketogenic Diet Working for Me? Common Mistakes- Part One

Part One

I must get this question at least 10 times a week.  It is a common issue that diabetics wrestle with.  They really believe that they are doing everything right but in most cases I can spot the problem pretty quickly if I get to see a day or two of menus.

Here are the most common mistakes that I see being made.

1-  Not being aware of hidden sugars.   I will put a link to hidden sugars below.

If you are buying products off of the grocery store shelf be aware that just because it says sugar free or gives a low carb count that is not always correct.   There are certain “sugars” that do not have to be counted as a carb or a sugar on the label.  That doesn’t mean that it isn’t sugar!  It just means that the FDA and the USDA has allowed some rule bending for the sake of the food companies profit line!   Look for ingredients that end in “ose” or “tose” or “dextrin”.  These are sugars that will raise a diabetic’s blood sugar higher than table sugar and the food manufacturers do not have to tell you!   You will also find these sugars in vitamins and other supplements.

Watch out for marketing gimmicks like Glucerna “diabetic friendly” shakes, Atkins bars and shakes or other things that make claims that they will keep your blood sugar balanced.  They will keep it balanced all right!   Balanced sky high!    Check ingredients in all store bought products!  Don’t fall for these marketing hypes.  They love to put this stuff right over there where you are purchasing your meters, test strips and other diabetic devices.  

    

Here is the Glycemic Index of common sweeteners.  The higher the number the more that it raises blood sugar.    http://www.sugar-and-sweetener-guide.com/glycemic-index-for-sweeteners.html

2-  Too many carbs or using “net” carbs.

This is a common mistake.  It’s all over facebook low carb groups and the Atkins diet and other low carb diets suggest using a formula that allows you to subtract fiber from total carbs and get net carbs.   This makes it seem like you will be able to eat it without much of a blood sugar rise.  You may find yourself sadly disappointed!   

While some diabetics can use this formula successfully I wouldn't recommend it for the majority of insulin dependent people.   It is another marketing trick and companies like Dreamfields  Pasta company and the Julian Bakery have gotten fined by the USDA or sued for false advertising.    There are many breads and wraps on the market that claim to be low carb because you can subtract the fiber.   Don’t fall for it!  Fiber will slow down the digestion of carbs and you may find that your blood sugar will not only go up but it may stay up in an unhappy range for as long as 24-48 hours.  

In order to be successful on a LCHF diet you should initially count all carbs. Perhaps later on in your Ketogenic journey when blood sugars have stabilized you can test some of these other items.

3-  This is good for me because it is healthy

Is it really?  Remember that your primary goal is to reduce blood sugar and insulin resistance.   It doesn't matter how healthy a food is if it keeps you diabetic!   I hear this from someone every week! Even too many servings of salad greens could potentially add up to too much!    I hear things like:

“I’m trying to get some yogurt into my diet because it has good healthy probiotics”

“I need to eat a half of a banana because I need the potassium”. 

“I’m drinking green smoothies for the healthy vitamins and minerals.”

Others make the mistake of eating allowed fruits like berries but eat them with abandon or find that they can’t stop putting them in their mouth.   You need to know what pushes your carb craving buttons and get it out of your pantry or refrigerator.

You are not going to be healthy if your blood sugar and insulin levels are up and you will not have success on the Ketogenic diet by eating foods that will not allow your body to be running in a fat burning state of ketosis.   This is what we have to aim for. 

There are plenty of healthy “super foods”.  They don’t have to be high carb or high sugar.  Avocados are a power food packed with potassium and other good stuff!  Greens and green vegetables pack a punch and they also add fiber.    We were never meant to “eat” our vegetables juiced!  Our ancestors didn't have juicers in the woods now did they?

Consider carefully how many carbs you want to allow yourself for something that seems to be healthy but in your case may not be because it will keep you from your greater goal!  

Please use this handy guide to find nutrients in foods!  http://www.whfoods.com/nutrientstoc.php

4- Portion Sizes and timing issues.

Are you simply eating too much food or eating food too often?   We have had it pounded into our heads forever that we “need to eat often” to stay satisfied and keep our metabolism going.  That is a bunch of nonsense!  

Our ancestors didn't graze!  They hunted all day, maybe even two days, then dragged the animal home and everyone sat down to eat it.   The remaining was often eaten for breakfast the next day and then off they went again to find more.   The women gathered seeds, nuts and berries in season.  They were not the big luscious sweet berries of the modern world. They were tiny wild berries and sharing them it probably didn't amount to a lot.

 

Small portions of meat, greens, nuts and berries or small portions of cheese a few times a day are fine.  Eating a half a block of cheese and telling yourself that it’s adding to your fat totals is not going to work out well nor is chomping down on a full cup of nuts!  

There is a side of broccoli or there is a plateful of broccoli.  The plateful is going be too much and can keep you from attaining the blood sugar control you want and may hinder weight loss that you are trying to achieve.   If to you a 12 ounce Sirloin is a portion you are not going to see the results you want.

I will discuss how protein can inhibit ketosis in part two.  I will address the mistakes made eating fat in my next post too!    For now, take a bit of time to consider if any of these four mistakes are hindering your LCHF journey to health! 

Go to part two here:
http://ketodiabetes.blogspot.com/2015/02/why-isnt-lchf-ketogenic-diet-working_14.html

25 Months On A LCHF Ketogenic Diet- Update!

It's been two years and one month since I read Dr. Jeff Volek and Stephen Phinney's book called "The Art And Science Of Low Carbohydrate Living".   I will state without any hesitation that it was the pivotal turning point in my diabetic life!   It changed my entire concept of health and it also changed the lives of countless others who have joined my "Reversing Diabetes" facebook group since then.

At the time that I read that book I was eating a low carb and low fat type of diet and had about 500 members in my facebook group.  I remember one of my admins in the group at the time, a great guy and a mentor, Geoff S. would post about eating a ketogenic diet.  I kind of thought it was on the extreme end of the scale and didn't promote it much.  I have to admit that It actually scared me a little bit!

Fast forward two years later!   Geoff was a very wise man and he knew of what he spoke! He helped me along in my early days of eating this way!  I am forever grateful to you Geoff!

Today I eat a fully ketogenic diet as Volek and Phinney write of and my facebook group now has more than 5200 members and a countless number of successful LCHF participants!   I have since added two more successful facebook groups with an additional 1500 members or so.

After reading Volek and Phinney's book, I began my own experiment which I documented for about 5 months.  I upped my fat intake, I lowered my protein intake, experimented with portion sizes and foods even using a food scale for a while!  It was a lot of work in the beginning but now it is simply my way of life!

Within days I was blown away by my blood sugar numbers and I have never turned back!   Now in Jan. 2015 it has been 25 months of this way of eating along with thousands of others doing this with me!   It is humbling to say the least!

I just had my yearly "preventative" exam.  I say that because I no longer have to have diabetes follow-up exams.  My doctor has declared me to be no longer diabetic "on paper" as she says.   She was completely blown away by my recent labs and could hardly believe my numbers!

Fasting Blood Glucose on day of testing was 74 (4.1 mmol),

A1c 5.3

Vitamin D level is stellar at 74, which is up from last years 52  (most people are under 40!)

Homocysteine is down to 9.8 from 11.8 in 2013.  This is a marker for heart disease.  Below 10 is fine. Over 13 or so is concerning although most physicians don't seem to take much notice until you have a reading of 15 or higher!

All of my liver enzymes are improved over the past 3 years.  So much for the propaganda saying that a high fat diet causes fatty liver!

Total Cholesterol of 222 is BORDERLINE (225 last year) Of course it is higher due to the higher "healthy" HDL

LDL of 106 is NEAR OPTIMAL (down from 144)
HDL of 92 is OPTIMAL (UP 40 points from last year)
Triglyceride level of 120 is NORMAL (145 last year)

RATIOS:
Total Cholesterol/HDL ratio is: 2.41 - (preferably under 5.0, ideally under 3.5) IDEAL

LDL/HDL ratio is: 1.152 - (preferably under 5.0, ideally under 2.0) IDEAL

Triglycerides/HDL ratio is: 1.304 - (preferably under 4, ideally under 2) IDEAL

The calculator I used to figure my ratios is here.  http://www.hughcalc.org/chol2013.php

I am so happy to share my results after 2 years of eating a LCHF Ketogenic diet and my hope is that it will inspire others and take away some possible fear that you may have about how a high fat diet affects your lipids!

For those of you who read this post whose life has also been changed by using the ketogenic diet for your health I would love it if you would comment on this post! 

My Experiment With First & Second Phase Insulin Response

"Huh, what?" you ask!    What are you talking about?  Well it's a bit complicated and you can read about it for yourself at Jenny Ruhl's "Blood Sugar 101" web page here:   "How Blood Sugar Control Works- And How It Stops Working"                                                    

I was reading Jenny's hard copy "Blood Sugar 101" book for the second time through and I just wanted to wrap my head around this and try to understand it.  I also became very interested in what my own responses were.

Most of us type 2's don't follow our blood sugar too closely.  We may test in the morning or perhaps after a meal so we have a general idea of what our average blood sugar may be.  The quarterly or twice yearly A1C gives us another indication.   But what is really going on with our insulin response.  What happens in those few hours after a meal when we aren't testing?   How good or bad is out insulin response?

These were the questions I wanted to answer about my own body.   Do I have impaired phase one insulin response?  Failed phase 2 insulin response?  Both?

I was surprised after doing both experiments.   A bit disappointed too!

The first picture is one testing my 1st phase insulin response by taking 1-1/2 tsp of sugar right after testing my fasting blood sugar.  This is equal to about 7-8 grams of carbs which was certainly not carb loading.  It mimicked an average carb meal for me.  I started out with a nice 76 mg/dl  (4.2 mmol).   In the picture you can see the rise at 15 minutes.  At 30 minutes it is already on it's way down.  At 90 minutes my blood sugar it is back nearly to where it started at 80 mg/dl  (4.3 mmol).

Go to the larger Google Drive chart here.

This was shocking to me!  Looking at this you would question if I even was diabetic!    This is exactly the way a non-diabetics blood sugar would respond in 90 minutes or so.  The increase to 96 a half hour later may have been due to a glucose dump by the liver after blood sugar went below 80.

Exciting news, right!    But here is the not so exciting news.  My other experiment didn't fare so well.

Here is a chart of two meals eaten yesterday.  These were both usual meals for me.  I weighed the protein portions to be exactly 3 ounces since that is what I have determined is the right amount for my diet.  Both meals were LCHF ketogenic meals with added fats.  I stopped taking all of my supplements for this experiment as well so that I could get a true picture of how my body handled the meals without help from anything else.

Lunch was a salad with sour cream chipotle dressing , vinegar, macadamia oil and 3 ounces of Kielbasa sausage.  Supper was 3 ounces of baked haddock with butter and lemon olive oil with 7 spears of roasted asparagus.  I also had 3 ounces of V-8 juice (3.5 grams carbs) at the beginning of the supper meal thinking that it might get the insulin going faster.

See full chart in Google Drive here

Normally, I test before and after a meal.  Sometimes only after the meal.   I was making an assumption that my blood sugar would rise mostly the first hour to 45 minutes and then start coming down.  When I usually do my post meal test at 2-1/2 hours it is around 105-115 or so.  Sometimes it is lower, which is nice!

What I didn't realize is that  my blood sugar is only first peaking at the 2 hour mark!  This was shocking to me!  When I test at 2-1/2 hours I am only just beginning to come down from my "high".  Granted my peak is still below 130 which is certainly not anything to be concerned about but this whole experiment now leaves me with more questions to be answered!   After both meals my blood sugar didn't come down to a "normal" range below 100 mg/dl (5.5 mmol) for over four hours!

What does this tell me?  Well, I guess I am diabetic for one!  I knew that already! (smirk)   I show a very slow and impaired secondary insulin response.  I also wonder why it seemed like there was no 1st phase insulin response to the meals.  Is it because it took that long for my pancreas to recognize that I ate carbs?  I don't have the answers to these questions so on to more research!

Protein Is My Nemesis!

I belong to quite a few low carb, meat eating Facebook  groups.   Some of the members are diabetic and have adopted a Ketogenic eating plan to normalize blood sugar.  Others are eating a low carb high fat (LCHF) diet for reasons like weight loss or because they feel more energetic  or it solved gastrointestinal problems, etc.

I eat the diet mainly for controlling my diabetes and it really has pretty much normalized my blood sugar.  I also feel great eating this way.

 I have this one consistent problem with the diet that has become my nemesis!  It is the thing that keeps tripping me up over and over again!  It is protein!  Yup, protein!

I am not like any other diabetic and another diabetic isn't going to be exactly like me so I want to say that first!    Everyone has to find out what works or doesn't work for them by the use of their blood glucose meter and a bit of experimentation.

Just as some are more carbohydrate intolerant than others I have found that we all seem to handle different levels of protein too.  Some of you reading this are already scratching your head and wondering why in the world protein would even be at issue.  It is a long story that I will not go into in this post but to explain simply, a certain amount of protein converts to glucose and can raise blood sugar as do carbohydrates.

When I began my Ketogenic, LCHF diet about 15 months ago, I had to experiment to get my protein low enough so that my blood glucose would normalize.   The amount of protein also seemed to affect my next morning’s fasting blood sugar as well.

I still find myself in a battle to keep protein at a level that I long ago determined was the right level for me.    When they bring a big steak to my table at Texas Roadhouse I long to devour the whole thing and often I do!   Leftover steak eaten the next day just isn't the same!   I am also used to big 1/4 or even 1/3 pound hamburger patties.   We've been taught to eat large portions of everything because of the size of portions in restaurants, in commercials and food magazines.  

I have found that keeping to my personal protein portion sizes of about 2.5 oz. (70 g) in a meal I will have a much smaller after meal blood sugar rise than if I allow myself a larger portion.   My blood sugar may be at 97- 3-3 1/2 hours post meal if I eat the smaller protein portion.  When I increase this even by 1 oz I see a very different blood sugar of perhaps 115.  An even larger portion of protein means an even larger rise of up to 125 or 130.   This is just from protein itself with no added carbs in the meal.   I have to add additional fat for calories and to make sure that I am full.   Hunger doesn't ever seem to be a problem for me and I am much happier with a post meal blood sugar of less than 100 than one of 125!

Although blood sugar control is mainly about eating a diet low in carbs and sugar, don’t forget to adjust the protein to a level that works for you.  If you are one of the lucky ones who do not have to restrict protein then eat up!   I envy you! 

( I didn't really address carbs in the above blog post. I don't want anyone  to think that protein is what they need to focus on for initial blood sugar control.  Protein is kind of the final nutrient to be adjusted after blood sugar has been normalized by reducing carbohydrates but is still on the higher end of normal.  I eat less than 20 grams of carbs a day most days.)

Nobody Really Cares, Do They?

I want to bring up a subject that seems to come up a lot among diabetics who are eating the LCHF way or any other alternative diet for diabetes.  The subject of dealing with friends, family members, co-workers and food!

You know what!  Nobody cares!  Really!  Get this through your head right now!  Get a clue!  The rest of the world (for the most part) is not thinking of the diabetics in the room when it comes to dinners, parties, birthday treats at work, etc., etc., etc.

In fact, my experience has been that the thought process of others is more like that of the medical profession and the diabetes educators in general; "Just eat what everyone else eats in smaller portions and take your medications or insulin, if need be, and play nice!"

In my own family, on both my side and my husband's side, there is no thought to the diabetics when making the menu for a family gathering like Thanksgiving even though it would be very easy to accommodate with a side salad or some non-starchy vegetables added to the menu along with the stuffing and mashed potatoes.

Oh, and I love it when someone says to me "Well, your sister is a diabetic and she is eating the cranberry sauce!"  or "Come on, it's a holiday.  You can forget your diet today!"  Ah.... diet!   I'm not on a "diet".  I'm trying to control a disease!

In my small office of five people, two of us are diabetic and another is pre-diabetic.  At our monthly meetings, donuts are still served and birthday treats brought in are still brownies and caramel bars!   Even the other diabetic is the one bringing the donuts to the meetings!  Oh, she throws in a few apples once in a while to satisfy herself that she is trying to offer healthy foods.  Of course, the apple will be eaten later, after the donut but at least one can fool themselves into thinking that they made a wise choice!

Let's face it, when it comes to gatherings, we are the odd balls!    I sometimes feel a bit like "bubble boy".   Oh, I've heard about the comments made behind my back at the office regarding the butter I keep in the fridge there and the coconut oil that I put in my coffee at work.  I don't announce it or anything but they all know.   I've been told that when I am not there they discuss my foolishness and wonder how long it will be before I fall over of a stroke.  All of this, of course, discussed while they munch on chocolate covered donuts in the break room.

I've gone away hungry more than once with a table full of food.  The comments made to me by others is that there was plenty of food available so if I went away hungry it was my own fault.

Well, I guess that is true!  I am the one who has to think about my food plan.  No one else is thinking about it at all.  Should I call them ahead and ask what is on the menu?  Should I offer to bring a dish and then bring one that I can eat and others can eat or choose to pass on?  Should I eat before I go?  Well, how rude would that be; to eat at home and then decline to eat at the gathering?

It has been said, and I agree, that Diabetes is no longer looked at as a serious disease.  That label is saved for diseases like Cancer or Cardiovascular Disease and Stroke!    Most diabetics, when diagnosed are not even told that there are dangers of all of the above other diseases along with loss of limbs, eyesight, or kidney damage.  It seems that to most of the "normal" world these complications are completely unthought of.   Only those who have seen a diabetic parent, sibling or friend go through these horrible complications seem to understand.

I don't have all of the answers to this yet but I do know one thing for sure, nobody else is going to change for me so I need to "suck it up and deal with it".  No amount of whining or complaining is going to change anything.   I know that many of you can identify with this blog post and have your own experiences.  I hope that this will help you to be strong and find ways to help yourself by realizing that you can't expect the world to understand you.

No More Chili For Me And Other Thoughts On Food

I need to get back on track and eat MORE FAT!

Last weekend I made a batch of my favorite chili.  It is a "low carb" chili but it probably has around 16 grams of carbs in a cupful or so.  I really didn't know that until yesterday when I spent time inputing my recipe into Nutritiondata.com.   I knew that it was a carbier dish for me but I didn't know that it had that many carbs!  Every once in a while I allow myself the pleasure of making up a pot.   I only use 1/2 can of black beans in a whole pot of chili.

My husband doesn't eat chili so I am the only one eating the pot and of course it only lasts several days in the fridge.  I try to only have one serving of it per day.  Still, every day this week my blood sugar got a little bit higher.   A few nights ago I had a small second helping because I was really hungry and because I love it so much!   I did make sure I got the fat in by adding some cheese and sour cream to the bowl.  After eating the chili and the small second helping my after meal blood sugar was 155 two hours later.  It was still 130 at bedtime!  Not good!

My morning blood sugar was creeping up each day as well as I continued to eat one bowl or so each day.  I knew that I was out of ketosis which isn't good because my body was becoming a sugar burner again and I was seeing my old diabetic blood sugar issues that I have not seen in a year.  All the time as it was going up day by day I was questioning what the heck was going on with my blood sugar!

I now realize that I can't justify ever making this particular chili with even a small portion of black beans anymore.  Even the canned tomatoes are a problem for my blood sugar.  I have to remove this chili from my food plan in the future.  I say this with a heavy heart!  

Today, I'm getting back on track eating more fat, and smaller portions of meat and vegetables until my blood sugar normalizes again.  I am already seeing progress.  The chili is gone, and sadly, out of my life.  I may try my old version again that had no beans and 6 grams of carbs but I won't try that for a while.

Just like anyone else, I seem to have the ability to fool myself into thinking that I can eat some of my favorite foods without consequence!  It may not be the donut that ruins your day!  It may just be the "healthy" food that you think just couldn't possibly be the problem but it is!

It may be the one piece of "healthy whole grain" bread that you eat every day because you have been told that you need just a bit of fiber, or the apple a day that "keeps the doctor away".   It may be the tomato meat sauce on the spaghetti squash that you think is low carb but for some "unknown" reason your blood sugar goes up way high every time you eat it?  Is it the stevia with the  maltodextrin that was listed on the label that you didn't read?  How about the low carb protein shake with a bit of fruit to sweeten it up.  For some it is the "full fat" greek yogurt at 7 grams of carbs per serving but you are really eating a serving an a half instead.

What is it for you?  Do you secretly know it but refuse to accept it?   Do you need to eliminate your "healthy" favorite dish as I now have to do with my favorite chili?    Denial is "sweet" like candy is but it isn't good for a diabetic!   What do you need to do?

Heading Down The Slippery Slope!

I've been very, very good and now have also been bad.  Without really knowing it I have gone down the slippery slope of allowing my self a bit too much dietary freedom in the past month.

It happened very innocently and casually almost unnoticeable to me until something happened to hit me square in the forehead, you know, like in that V8 commercial!  Bonk!  High blood sugars!  Dawn Phenomenon!  Both suddenly back to visit me.  WTH!  What happened?

What happened is that I started regressing to my old ways of liberalism, that is liberalism with my food choices;  a little bit here and a little bit there; too many added ingredients adding up to additional uncounted carbs.

I have always tried to keep meals simple.  That is the best way to know how many carbs, proteins and fat I'm getting.   When I start combining ingredients or increasing portion sizes I can get into trouble.  That is what happened this past week.

I made several dishes that were healthy and low carb but in total were just too high in carbs or too low in fat.   I was also allowing extra vegetable portions and larger than usual meat portions.  Because my blood sugar has been so good I thought I could eat a 5 oz portion of meat rather than the 3 oz portions that I had been eating.  The Egg Fu Yung with just a bit of gravy the last time didn't hurt my blood sugar so the next day I added just a bit more gravy.  The extra portion sizes and the addition of a few sauces were making my blood sugar creep up.   It didn't happen overnight but it happened over several days.

While I was enjoying some low carb casseroles and dishes and taking second helpings (they were so good!)  I was pushing myself out of ketosis.  Some of these mistakes were just little things like eating the 2 breaded chicken nuggets that my husband didn't eat and a few of those curly fries that just looked so good!  Oh and I almost forgot the $5.00 movie night with free popcorn.  I only ate one cup!  It had butter on it too!  That was fat, right?   My blood sugar was just fine after that.  I was pleasantly surprised that it wasn't higher and it wasn't bad the next day either!  Ah, but the slippery slope!  Slowly, a little bit each day my blood sugar was going up.  After meals and fasting too!

I really couldn't pinpoint the problem until I was once again watching a presentation by Nora Gedgaudes and went back to her book, "Primal Body, Primal Mind".   I got my wake-up call!

I have to go back to basics!  Very low carb, adequate but moderate protein (2- 3 oz's a meal) and fats to fill in the remainder and fill me up!  It's not rocket science but it is important science for managing diabetes.  I hope that I will be more mindful of that in the future!  Let my mistake keep you from making the same one!  Thank you again  Nora Gedgaudes for your wisdom!

My Most Significant Change Yet!

I have kind of abandoned this blog in the last year mainly due to being busy with 4-5 Face Book pages that I have.   There have been a few changes since I last posted here.  The most important and significant change was that I began the high fat, low carb ketogenic diet last December.  Following is the text of my "experiment" as I had originally posted it on my Face Book page.  Here goes.....

My High Fat Ketogenic Experiment

Because of the huge success of my experiment with eating according to the book "The Art & Science Of Low Carb Living", I am posting my experiences here in one place so that it is easy to find and read. This is by far the most exciting thing that has happened in my life since my diabetes diagnosis in 2009! 

The Beginning. Here was my first post on my experiment.
The book I've been reading is called "The Art and Science of Low Carbohydrate Living. It is written by Steve Phinney and Jeff S. Volek. Phinney is a physician-scientist who has spent 35 years studying diet, exercise, fatty acids, and inflammation. Dr. Phinney has published over 70 papers and several patents. He has many studies publish on the Pub-Med website. The book is kind of technical so it is not for everyone. Taubes said it is the book he wished he had written. A chapter of the book gives me a great explanation of why my current experiment of less than 20 gr. carbs and 70% fat in my diet has brought about a complete reversal of insulin resistance in a matter of days. They point to some studies including one of Phinney's. A small study of insulin resistant patients showed that insulin resistance (high blood sugar) was not improved until fat in the diet was at least 70% and carbs were less than 20 gr. per day. At lower fat percentages (35-60%), insulin resistance DID NOT improve! My experiment seems to prove this out and others in this group like, Geoff Smith, Andre Chimene, and Steve Cooksey, seem to have had the same success. Again, a WARNING! If you are on medication, do not attempt this experiment as I have found that blood sugars plummet! Do not attempt this without lowering your medication and working with your doctor and explaining what you want to do. 

The Book is here:

http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708

Day 3

I've been having an interesting and successful experiment the last three days. I decided to start using Fit Day to log my food and making sure that I am to less than 20 grams of carbs a day. I think I was at about 35 prior to the experiment. I am making sure that no meal or snack has more than 7 grams of carbs so that they are spread out even over the day. I am making sure that my protein is less than 50 grams a day with no more than 4 ounces per meal. I've increased fat to 65-70% of my daily calories. Each day my blood sugar is coming down. This morning my fasting glucose was 94. Before supper, about a half hour ago, it was down to 84. It seems that my protein and carbs are now low enough that all of the stored glucose has been used up so my liver is no longer pushing out sugar between meals or in the middle of the night. There is no extra sugar to store from carbs or protein anymore. I am very happy to see NORMAL blood sugar! There is one other interesting thing that I've observed using Fit Day. Although I'm eating lots more fat by using more coconut oil, butter, etc., my actual daily calorie count is less than 1100 per day. It's very hard to get a lot of calories when you are only eating average size portions of meat and smaller portions of vegetables and salads. I've been eating more things like cheese, nuts and olives to try to get at least 1000 calories a day in. I haven't been hungry except for a late night snack. I am a happy camper right now!

This Chart Shows How Much Fat, Carbs and Protein I am Eating

This is exactly the breakdown I should be at. 70% fat, 25% protein and 5% carbs.

http://www.scribd.com/doc/116712615/Fitday-Sample

Meal Samples

https://www.flickr.com/photos/130174513@N05/sets/72157649051793733/

Three Weeks Into The Experiment

I'm ending the third week since following the diet in the book, "The Art and Science of Low Carbohydrate Living". I have to keep pinching myself because it seems like a dream, a very good dream! For the last 3 weeks I've not had a fasting blood glucose over 94 and in the last several days it is very steady in the low to mid 80's in the morning. In the last three days I've had NO blood sugar reading over 98! Not one! Not even after a meal! Of course I'm not cheating much but I did go through Christmas on this diet so I did cheat a little and I did have some cocktails. It didn't seem to matter much although my numbers were a bit higher over the two days of Christmas celebration. As long as I keep the carbs low and the fat high enough (as I described from the book), a little cheat doesn't seem to be a big deal. Now, don't get me wrong! I'm not talking about cheating like in a bowl of ice cream! I'm talking about cheating like in having 5 nachos with cheese and salsa. A little cheat! I make sure that the fat is added to anything that isn't normally fat enough because that seems to be a key to this working. It is harder to think ahead for work and it is harder to go to restaurants because I need the extra fat. I've learned to take it along in a small container and just pour it on. I bought a chipotle infused olive oil that I pour on salads and meat and in restaurants I ask for extra butter (never margarine!). As before I make bacon and flax/almond buns ahead for taking to work or for breakfasts. As I keep saying, this is it for me. It is the food plan for my life!

Blood Sugar Readings   https://www.flickr.com/photos/130174513@N05/sets/72157651369472671/

This is the book:

http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708

Five Weeks

It has now been a full five weeks since I started eating according to the book "The Art & Science Of Low Carbohydrate Living". Five weeks in and no cheating, (well, a few cheats at Christmas!) This is amazing and you can do it too! A caution to all of you on insulin or other diabetes medication, your blood sugar will DROP and you will need to adjust medication almost immediately on this high fat/very low carb eating plan! Here are my fasting blood sugar numbers over the last three days! Five weeks ago my fasting blood sugar was always between 110-125.

Meter Readings at Five Weeks-

https://www.facebook.com/photo.php?fbid=10151224942630028&set=o.116102965097116&type=3&theater

https://www.facebook.com/photo.php?fbid=10151224945380028&set=o.116102965097116&type=1&theater

https://www.facebook.com/photo.php?fbid=10151224944040028&set=o.116102965097116&type=1&theater

At 4 months

I can't beleive that I am 4 months into my ketogenic eating plan! There have been some ups and downs. (in blood sugar literally, lol!) My average morning blood sugar is from 82-94 with a few days around 100. The days that I am at 100 are days when I slept in late. My liver still does push out some extra sugar if I sleep more than 7-8 hours but I have also determined that when my numbers are higher in the morning or anytime for that matter it always comes down to the amount of fat that I ate the day before or that day. I have to keep my fat at more than 70% and carbs at less than 20-25 grams a day but not all in one meal please!

I have managed some creative ways to get more fat and so I will share those ideas here.

I Mix avocados into everything that I think it will taste good in. Dressings, homemade fish sauces, creamed cheese dip for celery or mini peppers, etc. I make a great avocado sauce for topping fish. It is shared on our group page. Just do a search for it.

I drizzle a flavored olive oil on just about everything I am eating. Even if I am putting a fatty dressing on my salad I top off with a drizzle of olive oil.

Feta cheese sprinkled on salads, fish or anything I think it will taste good on!

I mix farm rendered lard or tallow into my ground beef before cooking it. This includes burgers, meatloaf, main dishes. Yes, it is hard to find lard that is not hydrogynated. I am lucky to have found it locally. Otherwise maybe mix in olive oil or bacon grease.

Coconut oil in coffee or tea. Butter in broth

for every one whole egg I cook, I add a yolk. Standard breakfast would be one whole egg, one yolk cooked in fat of some kind, with bacon and extra sour cream or extra butter.

Mayonnaise on top of fish, chicken or burgers. Still also drizzle olive oil on it if at home but not in restaurants because I don't know what oil they are using there.

If the meat is a very lean meat, I slather extra butter on it, or I will eat a few radishes with a pat or two of butter. I find that the butter goes down well that way. You could try eating butter with celery or other veggies too!

Enjoy cream cheese or sour cream on anything you think you might like it on. I like sour cream on my eggs!

cream cheese spread made with various other ingredients like chili sauce, garlic, mashed oliveswhatever else, Be creative.

I've had to cut way back on nuts. They seem to make my blood sugar higher the next day. Macadamia nuts are the only nuts that are fatty enough to not push sugar up. If I do eat nuts, I add an ounce of fatty cheese. Watch labels on cheese, some are only 6 grams of fat, otheres like havarti can be up to 10. I look for the 9 or 10 grams of fat and no more than 7 grams of protein per serving. Many cheeses will meet this criteria.

I could go on and on about these tips but I just can't think of them all right now. I hope this helps all of you who are trying this nutritional ketosis experiment yourself.

5 1/2 Months into it.

I made a little more tweaking to my diet because I was bound and determined to get my blood sugar to stay below 100 around the clock, including after meals.  For the last few days, beginning on Thursday, I changed my diet to higher fat and lowered carbs even more.  I had to work really hard to do this.  I bought some especially fatty brat patties that included cheese & bacon and are 90% fat.  I've been eating some Irish pastured butter before meals,  when I eat eggs I use one whole egg & one yolk along with a 90% fat sausage patty.  beef burgers with cheese & mayo cooked in lard.  I've been eating cream cheese, Boursin 90% fat cheese, butter, coconut cream and coconut oil.  I've cut back on greens and vegetables.  I've only been eating a small side of greens like kale, spinach and leaf lettuce or a few slices of cucumber and avocado as my sides.  I have been able to eat a bit larger portions of protein now though.  In order to have a more controlled experiment, I have not taken any of the berberine or other "blood lowering" supplements.  By Thursday night I had a before meal blood sugar of 90.  On Friday, I woke up to an 80.  Before supper Friday night it was 90 as well.  I have only taken a multi-vitamin and magnesium.  Below are links to photos of my numbers over a 12 hour period.

https://www.facebook.com/photo.php?fbid=10151443433315028&set=o.116102965097116&type=3&theater

https://www.facebook.com/photo.php?

fbid=10151443431840028&set=o.116102965097116&type=3&theater

https://www.facebook.com/photo.php?fbid=10151443428710028&set=o.116102965097116&type=3&theater

Other Notes On The Experiment

 which is no longer an experiment. It is now my way of life! My diabetes is reversed and I am happy to say that!

https://www.facebook.com/groups/116102965097116/permalink/520092318031510/

http://www.meandmydiabetes.com/2012/07/17/steve-phinney-a-calorie-is-not-just-a-calorie/

Like