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Low Carb Blood Sugar Spikes

Is Your Fasting Blood Glucose Higher On Low Carb Or Keto? Five Things To Know

Is Your Fasting Blood Glucose Higher On Low Carb Or Keto? Five Things To Know

This past spring, after 18 months of great success on the keto diet, I tested my fasting blood sugar on my home glucose monitor for the first time in many months. The result shocked me. I had purchased the device, which also tests ketones, when I was diagnosed with pre-diabetes in the fall of 2015. As I embarked on low-carb keto eating, I tested my blood regularly. Soon my fasting blood sugar was once again in the healthy range. I was in optimal ketosis day after day. Not only that, I lost 10 lbs (5 kg) and felt fantastic — full of energy with no hunger or cravings. Before long I could predict the meter’s results based on what I was eating or doing. I put the meter away and got on with my happy, healthy keto life. When my doctor ordered some lab tests this spring, I brought the meter out again. While I had no health complaints, excellent blood pressure and stable weight, she wanted to see how my cholesterol, lipids, HbA1c, and fasting glucose were doing on my keto diet — and I was curious, too. To check the accuracy of my meter against the lab results, on the morning of the test I sat in my car outside the clinic at 7:30 am, and pricked my finger. I was expecting to see a lovely fasting blood glucose (FBG) of 4.7 or 4.8 mmol/l (85 mg/dl). It was 5.8! (103 mg/dl). What? I bailed on the tests and drove home — I didn’t want my doctor warning me I was pre-diabetic again when I had no explanation for that higher result. The next morning I tested again: 5.9! (104). Huh??? For the next two weeks I tested every morning. No matter what I did, my FBG would be in 5.7 to 6.0 (102 to 106 mg/dl), the pre-diabetic range again. One morning after a restless sleep it was even 6.2 mmol/l (113 mg/dl). But my ketones were still reading an optimal 1.5-2.5 mmol/l. I was still burnin Continue reading >>

Why Low-carb Diets Aren’t The Answer

Why Low-carb Diets Aren’t The Answer

What raises blood sugar? The simple answer is carbohydrates. So why not just yank them out of your diet like weeds in your garden? Why not quash blood sugar by swearing off bread, pasta, rice, and cereal? Been there, done that. The low-carb craze is on the downswing, and that’s a good thing because over the long haul, very low carb diets simply aren’t good for you, as you’ll discover in this chapter. That doesn’t mean it’s not smart to cut back on carbs—but don’t go crazy. When low-carb diets first became popular, they seemed to be a breath of fresh air after the low-fat (and high-carb) diets that preceded them. Remember low-fat cookies, lowfat snack cakes, and low-fat everything else? With low-carb diets, suddenly people could load up on bacon and still lose weight as long as they were willing to eat hamburgers without buns and pretty much give up sandwiches and spaghetti. People were amazed at how effective these diets could be. Weight loss could happen very quickly, sometimes within days. And amazingly, it often seemed to come with added health benefits, including lower cholesterol, blood pressure, and triglycerides (blood fats linked to heart attacks.) The most extreme kind of low-carb diet was pioneered by the late Robert Atkins, M.D., whose first book, Dr. Atkins’ Diet Revolution, came out in 1972. It promised quick and long-lasting weight loss and prevention of chronic disease, all while allowing high-fat steak and ice cream. Since then, other, more moderate low-carb diets have allowed small amounts of carbohydrate-rich foods, but they still cut out most grains as well as starchy vegetables and even fruit. The Downsides of These Diets The Atkins diet and the many other low-carb diets that followed in its footsteps have turned out to be less effect Continue reading >>

Top 3 Diabetes Myths, Busted: Fruit, Starchy Vegetables, And Blood Glucose

Top 3 Diabetes Myths, Busted: Fruit, Starchy Vegetables, And Blood Glucose

Almost 10 percent of Americans have diabetes and that number is growing. Unfortunately, the myths surrounding diabetes are as widespread as the disorder itself. Here we debunk the most common diabetes myths. For the past 50 years, people diagnosed with all forms of diabetes have been advised to eat low-carb diets high in fat and protein, and to avoid eating high-carbohydrate foods like fruits, potatoes, squash, corn, beans, lentils, and whole grains. Despite this popular opinion, more than 85 years of scientific research clearly demonstrates that a low-fat, plant-based whole foods diet is the single most effective dietary approach for managing type 1 and type 2 diabetes. This means that a low-fat diet—not a low-carb diet—has been shown across the board to minimize oral medication and insulin use, stabilize blood glucose, and dramatically reduce long-term disease risk in people with diabetes. Myth #1: You Develop Type 2 Diabetes From Eating Too Much Sugar Eating sweets is not a direct cause of type 2 diabetes. People develop type 2 diabetes over time by slowly developing a resistance to insulin, the hormone that escorts glucose out of your blood and into tissues like your muscle and liver. I like to think of type 2 diabetes as a very advanced form of insulin resistance in which glucose remains trapped in your blood because your body cannot use insulin properly. In this way, elevated blood glucose is a symptom of diabetes, and NOT the root cause. The real cause of insulin resistance is dietary fat. We discussed it at length in this article. People with both type 1 and type 2 diabetes are told to eat foods that are low in carbohydrates and high in fat and protein simply because they don’t create an immediate need for insulin. But in the hours and days after a meal hi Continue reading >>

Will Low-carb Diets Cause Blood Sugar Levels To Drop?

Will Low-carb Diets Cause Blood Sugar Levels To Drop?

Video of the Day If you're accustomed to eating a very high-carb diet and suddenly switch to a very low-carb diet, you could experience rather dramatic drops in your blood sugar during the first few days or weeks of your transition. This low blood sugar can cause notably uncomfortable side effects and intense cravings. Carbs and Blood Sugar Your body converts consumed carbohydrates into glucose, a type of sugar. When the glucose enters your bloodstream, it leads to an increase in your blood sugar level. The pancreas produces insulin in response to spikes in blood sugar, which helps your body store the sugar for energy. This insulin release subsides when your cells absorb the sugar and your levels stabilize. In a healthy body, the surge of blood sugar and insulin is relatively moderate and keeps you evenly motoring through your day. When you eat lots of carbohydrates, your body's blood sugar remains consistently high and your system constantly pumps out insulin. This chronic elevation of blood sugar and release of insulin causes inflammation, an increase in fat storage and an inability to burn stored fat. Chronically high blood sugar levels increase your risk of disease, including heart disease and type 2 diabetes. You crave carbohydrates regularly for energy, because your body isn't efficient at using stored fat for fuel. How a Low-Carb Diet Impacts Blood Sugar If you regularly consume a large amount of carbohydrates, especially refined ones like white bread and soda, you may experience a notable drop in blood sugar when you drastically reduce your carb intake. In the first week of carb reduction, your body will seek to maintain your high sugar intake. You'll crave carbohydrates and may even feel weak because your body hasn't yet become efficient at burning fat for fuel Continue reading >>

10 Foods That Lower Blood Sugars In Diabetics

10 Foods That Lower Blood Sugars In Diabetics

While a low carb diet appears to be useful on the whole, there are also many foods shown to help. Either by lowering blood sugars and/or improving insulin sensitivity. This articles looks at 10 of the best foods and supplements for lowering blood sugars, based on current research. Just know they should never be used in place of your diabetes medication, but rather alongside. 1. Resistant Starch Lowers Sugars After Meals Starches are long chains of glucose (sugar) found in oats, grains, bananas, potatoes and various other foods. Some varieties pass through digestion unchanged and are not absorbed as sugar into the blood. These are known as resistant starch. Many studies show resistant starch can greatly improve insulin sensitivity. That is, how well the body can move sugar out of the blood and into cells for energy. This is why it’s so useful for lowering blood sugar levels after meals (1, 2). The effect is so great that having resistant starch at lunch will reduce blood sugar spikes at dinner, known as the “second meal effect” (3). Problem is many foods high in resistant starch, such as potatoes, are also high in digestible carbs that can spike blood sugar. Therefore resistant starch in supplement form – without the extra carbs – is recommended. Summary: Supplemental resistant starch is a fantastic option for those struggling to control sugars or have hit a plateau. 2. Ceylon Cinnamon Several cinnamon compounds appear to prevent the absorption of sugar into the bloodstream, minimising blood sugar spikes. It may also dramatically improve insulin sensitivity (4, 5). In a recent clinical trial, 25 poorly-controlled type 2 diabetics received either 1 gram per day of cinnamon or placebo (dummy supplement) for 12 weeks. Fasting blood sugar levels in the cinnamon gro Continue reading >>

Low Carb Vs. High Carb - My Surprising 24-day Diabetes Diet Battle

Low Carb Vs. High Carb - My Surprising 24-day Diabetes Diet Battle

Twitter summary: What I learned from doubling my carb intake: the same average blood sugar, but four times as much hypoglycemia, more work, stress, & danger. As a teenager, I ate a high carb diet that included lots of Goldfish crackers, white sandwich bread, pasta, and white potatoes. It was tasty, but it put my blood sugars on a wild roller coaster every single day. Things turned around in college when I learned about nutrition, got on CGM, and spent time with health conscious friends. I soon realized that eating less than 30 grams of carbs at one time was a complete gamechanger. I’ve stuck with that approach ever since. But is this lower carb method actually better for my blood sugars, or have I just been fooling myself? To find out, I took on a somewhat terrifying self-tracking experiment: 12 days of my usual, lower-carb diet, which averaged 146 grams of carbs per day (21% of daily calories). My carbs were primarily from nuts, seeds, vegetables, and a bit of fruit. 12 days of a higher-carb, high whole-grain diet, which averaged 313 grams of carbs per day (43% of my daily calories). My sources of carbs were NOT junk food: plain oatmeal, whole wheat bread, quinoa, wild rice, and fruit. Neither of these was unrealistic. My lower-carb diet was nowhere near Atkins level (20 grams per day), and the higher-carb diet was consistent with the “average” 45% carb diet in people with diabetes (according to ADA). Even though this was a one-person (n=1) experiment, I wanted to be as scientific and fair as possible: eating whole, unprocessed foods in both periods; counting and tracking every single gram of carbohydrate (LoseIt! app); wearing CGM 24/7 and downloading the glucose data to document what happened (Dexcom G5 and Clarity); taking insulin before meals (5-15 minutes pr Continue reading >>

How To Cut Carbs When You Suffer From Hypoglycemia

How To Cut Carbs When You Suffer From Hypoglycemia

How to Cut Carbs When You Suffer From Hypoglycemia How to Cut Carbs When You Suffer From Hypoglycemia So youre trying to lean out , and youre cutting down on carbs . But every time you swap out the rice for more greens and you hit the gym, you end up shaky, nauseous, cold, and clammy, and youre stuck with a killer migraine for the rest of the day. Sound familiar? You could be dealing with low blood sugar, also known as reactive hypoglycemia. As a nutritionist, I have many clients who struggle with this issuebut theyre often unsure how to manage it. When your blood sugar levels take a nosedive, dieting becomes difficult, if not impossible. Every time you try to eat less or exercise more, you crash hard and crave fast carbs to get your blood sugar up. If youre struggling with reactive hypoglycemia but still want to lose weight , heres how to make it work. Reactive hypoglycemia occurs when blood sugar levels drop too low about 3-4 hours after eating carbohydrates. This can be a result of your body consistently releasing too much insulin for the amount of carbohydrates you eat. When thats the case, every time your body signals for insulin release, it removes more carbohydrates from your bloodstream than you need. When blood sugar drops too low, symptoms like dizziness, nausea, and headaches can occur. These symptoms are alleviated by eating carbohydrates. The only problem: If youre cutting, eating more carbohydrates probably isnt part of your fat-loss strategy. Exercise is great for weight loss, but can be dangerous if you have hypoglycemia. In addition to overactive insulin release, hypoglycemia can also be caused by underactive glycogen release. Glycogen is your bodys storage form of carbohydrates, so your body releases it to keep your blood sugar at a safe level when yo Continue reading >>

Using Low Carb Diet And Sugar Is Still High, How Do I Get It Lower?

Using Low Carb Diet And Sugar Is Still High, How Do I Get It Lower?

Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community Using low carb diet and sugar is still high, how do I get it lower? I have been diabetic type 2 for 15 years. Im now 48. I have been on a very low carb diet for the past 2 months. Ive been on insulin (lantus) for 2 years, I also take glyclazide and metformin. My sugar levels are only stabalized from the hours of 3pm to 6pm. Otherwise im always high. I do not eat after dinner till brekky most days. On the occasion I might have a protein snack, like nuts or cheese. When I exercise my sugar level rises. I have just upped my level of insulin and there has been no change. Im at my wits end. I don't know where im going wrong. I have spoken to my doc about this. He has said a side effect of insulin is weight gain, just do more exercise. Well its not working, my weight is rising.. Im barely eating any carbs. I eat lots of veggies and meat, I snack on nuts, seeds. The only fruit I eat are berries, the occasional apple. Hi and welcome to the forum. I'm tagging @daisy1 so that she can provide you with the standard information for newcomers. You say you are low carb - can you give us an idea of your intake for an average day so that we can maybe help you troubleshoot your diet? Have you tried using myfitnesspal or chono-meter to track you intake so that you can be sure you're sticking to the correct calorie limit for weight loss? You may find this nutritional calculator helpful: Sorry I can't help you with the insulin side of things, but hopefully someone else can. If you take a look around the low carb diet forum you may pick up some useful information also. Here is the information we give to new members and I hope you will find it helpful. Ask as many questions Continue reading >>

Thirteen Foods That Won't Raise Blood Glucose

Thirteen Foods That Won't Raise Blood Glucose

By Christine Case-Lo and Ana Gotter Article last reviewed by Wed 8 March 2017. Visit our Nutrition / Diet category page for the latest news on this subject, or sign up to our newsletter to receive the latest updates on Nutrition / Diet. All references are available in the References tab. Continue reading >>

Slow Carbs, Not Low Carbs: The Truth About Low-carb Diets

Slow Carbs, Not Low Carbs: The Truth About Low-carb Diets

The low-carb frenzy hit its zenith in the early 2000’s and has since ebbed and flowed in popularity. I’ve seen patients get impressive results doing very low-carb diets, but eventually many become burned out and regain the weight as the novelty of eating bacon and other formerly forbidden foods becomes monotonous. Traditional thinking suggests carbohydrates are bad for you. I have something surprising to say that might go against everything you’ve heard: Carbs are the single most important thing you can eat for health and weight loss. In fact, I often say my plan is a high-carb diet. But wait, you say, don’t carbs contribute to insulin resistance, heart disease, and other health concerns? Some do, but the truth is more complicated. You see, “carbohydrates” encompasses a huge category. A hot fudge sundae and cauliflower both fall into the “carbs” category, yet they are entirely different foods. In fact, almost all plant foods fall into the carbs category. These are what I refer to as slow carbs, which are low-glycemic and don’t spike your blood sugar or insulin. These slow carbs come loaded with nutrients, fiber, and amazing molecules called phytochemicals. When you eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients — carotenoids, flavonoids, and polyphenols – they help improve nearly all health problems, including dementia, diabesity, and aging. Ideally, about 75% of your carb intake should come from non-starchy veggies plus low-glycemic fruits. By volume, most of your plate should be carbs. Note I said volume, not calories. Many plant-based carbs actually have very few calories. Why All Carbs Are Not Created Equally Carbs are necessary for long-term health and brain function. But not the doughnuts, breads, bagels, and swee Continue reading >>

How You Can Have High Blood Sugar Without Carbs

How You Can Have High Blood Sugar Without Carbs

How You Can Have High Blood Sugar Without Carbs Can you have high blood sugar without carbs? Well, its important to look at common beliefs about high blood sugar first. High blood sugar is bad. Carbohydrates raise blood sugar. Therefore carbohydrates are bad. The theory is simple, and yet incredibly flawed. The truth is, you can have chronically high blood sugar even while religiously avoiding every starch and sugar in sight. Low-carb forums are littered with posts asking a very relevant question: Why is my blood sugar so high when Im not eating any carbs? The answer is simple, yet often overlooked. The Hormone that Raises Blood Sugar: No Carbohydrates Required If the body were an engine, glucose would be its fuel. Most people think glucose only comes from carbohydrates (sugar and starch), but protein can also be turned into glucose when there arent enough carbs around to do the job. This is called gluconeogenesis, and its performed by one of the major stress hormones cortisol. When you have high cortisol levels (from diet, lifestyle, etc.), the cortisol rapidly breaks down protein into glucose, which can raise blood sugar levels considerably. For some folks, this results in chronically high blood sugareven if they are on a low-carb diet. The trouble is, cortisol isnt just breaking down the protein you eat. Its doing something far more destructive. The body is quite a smart machine, and it has no problem taking detours to get energy if necessary. If your body isnt getting the energy it needs from your diet, it has a back-up source: its own tissue. It sounds kind of cannibalistic, eating your own lean body tissue for energy. I mean, I seriously doubt any one of you would relish cutting off a chunk of your leg for dinner. I know I wouldnt. But every time your body uses c Continue reading >>

12 Simple Tips To Prevent Blood Sugar Spikes

12 Simple Tips To Prevent Blood Sugar Spikes

Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat. In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes. Diabetes is a rising health problem. In fact, 29 million Americans have diabetes, and 25% of them don't even know they have it (1). Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke. This article looks at 12 simple things you can do to prevent blood sugar spikes. Carbohydrates (carbs) are what cause blood sugar to rise. When you eat carbs, they are broken down into simple sugars. Those sugars then enter the bloodstream. As your blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb sugar from the blood. This causes your blood sugar levels to drop. Many studies have shown that consuming a low-carb diet can help prevent blood sugar spikes (2, 3, 4, 5). Low-carb diets also have the added benefit of aiding weight loss, which can also reduce blood sugar spikes (6, 7, 8, 9). There are lots of ways to reduce your carb intake, including counting carbs. Here's a guide on how to do it. A low-carb diet can help prevent blood sugar spikes and aid weight loss. Counting carbs can also help. Refined carbs, otherwise known as processed carbs, are sugars or refined grains. Some common sources of refined carbs are table sugar, white bread, white rice, soda, candy, breakfast cereals and desserts. Refined carbs have been stripped of almost all nutrients, vitamins, minerals and fiber. Refined carbs are said to have a high glycemic index because they are very easily and quickly digested by the body. This leads to blood sugar Continue reading >>

How Do Low-carb Diets Affect Blood Glucose Levels?

How Do Low-carb Diets Affect Blood Glucose Levels?

Low-carb diets are all about balancing blood sugar (blood glucose) levels. Beyond weight loss, we eat low-carb diets to keep our blood sugar normal and stable. To fully understand the connection, it's helpful to first familiarize yourself with how the body processes blood sugar in a normal state and even explore how that changes when there's a problem, such as in diabetics. What Do Carbohydrates Have to Do With Blood Glucose? Carbohydrates have everything to with blood glucose. All foods with carbohydrate -- whether rice, jelly beans, or watermelon -- break down to simple sugars in our bodies turning into glucose through metabolic processes. This process is what causes our blood glucose to rise. The carbohydrate in most starchy foods (potatoes, bread) is simply a collection of long chains of glucose, which break down quickly and raise blood sugar . What Do Our Bodies Do When Blood Sugar is High? When our blood sugar goes up, our body responds by secreting insulin to stabilize it. The sugar is then taken out of the blood and converted into fat; insulin's primary function is facilitating the storage of extra sugar in the blood as fat. Diabetics are unable to balance blood sugar when the process of converting food to energy takes place. When sugar levels are high, the ability of cells in the pancreas to make insulin goes down. The pancreas overcompensates for this lack of insulin and insulin levels stay high, as does blood sugar. Over time, the pancreas is permanently damaged and other bodily functions are affected such as hardened blood vessels, among other ailments. What are the Problems with Blood Sugar Going Up? However, for many people, this metabolic process works fine. Sometimes, though, people reach a point in their lives when it goes awry (or it doesn't work well Continue reading >>

Reactive Hypoglycemia

Reactive Hypoglycemia

Reactive hypoglycemia is a condition in which the body reacts to a perceived catastrophic drop in blood sugar. I say perceived because during an episode, the blood sugar readings may be in the normal range, but still "feel" like low blood sugar to the person having the reaction. In my experience, hypoglycemia happens to most people when first beginning a low carb, ketogenic diet. It may be especially strong in people who have already developed insulin resistance or pre-diabetes from a chronic excess of carbohydrate intake. There are different types of low blood sugar causes. Transient hypoglycemia normally happens when most people who have been eating a high carb diet drastically reduce carbohydrate intake for the first time. This type happens during the first several weeks of carb reduction because the body has not had time to create the enzymes or metabolic state to burn internal fat stores for fuel. Basically there is a gap in the amount of carbohydrate available for fuel, and the process of accessing fat stores for fuel. The lack of fuel sources results in transient low blood sugar. Reactive hypoglycemia is more of an acute reaction to a very high carb meal. For instance, when a person eats 2 or 3 glazed donuts, there is a huge spike in blood sugar and compensating insulin secretion after such a meal. The large insulin spike drives blood sugar very low several hours after the meal. How Reactive Hypoglycemia Happens Insulin, a hormone, is secreted from the pancreas in response to eating food, especially foods high in carbohydrates. Its main job is to move the sugar your body makes from the food you eat into your cells so that this excess sugar can be broken down for energy or stored. Insulin is a very powerful hormone, and it acts very quickly. The amount of insulin Continue reading >>

Video: What Eating “high-fat” Or “keto” Does To Your Blood Sugar

Video: What Eating “high-fat” Or “keto” Does To Your Blood Sugar

What happens to your blood sugar when you eat fat? The steps you need to stabilize your blood sugar and increase your fat-burning hormones (by following a Fat Fueled, keto eating style). Up until I found keto (high-fat, low-carb living) I was in the “eat every 2-3 hours in order to control blood sugar” camp. What I didn’t know, was that the constant eating; generally of carbohydrates, was exactly what was causing my blood sugar irregularities – constant “hangry” feelings, hypoglycemia, insulin resistance, and more. After a couple of weeks of eating Fat Fueled, keto, I no longer struggled with hypoglycemia. It was as if my sugar lows just… disappeared. And I’m not the only one that’s experienced massive changes to blood sugar shortly after shifting to a Fat Fueled, keto life. I invited Dietitian Cassie on the show today to help explain exactly what happens to our blood sugar when we eat fat – the ins and outs of insulin resistance, actions that affect blood sugar, how to use carb-ups to heal insulin resistance and much more. Today’s keto video encourages us to use dietary fat as our ally, to rely on it to support balanced blood sugar, thriving hormones and a healthy body. For video transcription, scroll down. Highlights… What foods affect blood sugar How dietary fat affects your blood sugar If combining carbohydrates and fat is a good thing How fat cells are created How to get into fat-burning mode Signs and symptoms of insulin resistance and insulin sensitivity How cortisol (and a poor sleep) affects your blood sugar How carb cycling and carb refeeding can help bust through insulin resistance How to heal yourself from insulin resistance Resources… Watch the video: When to know it’s time to carb-up (and how to do it) Step-by-step guide on goin Continue reading >>

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