Diabetes – How to Normalize Your Blood Sugar

Testing blood sugar

Are you diabetic, or are at risk for diabetes? Do you worry about your blood sugar? Then you’ve come to the right place.

The disease diabetes (any type) means that you have too much sugar in your blood. This page will show you how to best check this.

You can normalize your blood sugar naturally as needed – without pills, calorie counting or hunger. Many people have already done so. As a bonus a normalized blood sugar usually makes you healthier and thinner.

Table of Contents:

  1. A Disastrous Epidemic
  2. Is Your Blood Sugar Normal?
  3. Two Types of Diabetes
  4. Where Sugar in the Blood Comes From
  5. Normalize Your Blood Sugar
  6. Old Wisdom
  7. New Science
  8. A Tale of Two Meals
  9. Who Profits From Dangerously High Blood Sugar?
  10. Become Your Own Evidence
  11. More Education

A Disastrous Epidemic

What’s wrong? Why do more and more people become diabetic?

In the past, before our modern Western diet, diabetes was extremely rare. The disease is now becoming more and more common. Around the world, more and more people are becoming diabetic:

Statistics: WHO and IDF

Statistics: WHO and IDF

The number of people with diabetes is increasing incredibly rapidly and is heading towards 500 million. This is a world epidemic. Will someone in your family be affected next? Your mother, father, cousin, your child? Or you? Is perhaps your blood already too sweet?

Those affected by the most common form of diabetes (type 2) normally never regain their health. Instead, we take for granted that they’ll become a little sicker for every year that goes by. With time they need more and more drugs. Yet, sooner or later complications emerge. Blindness. Dialysis due to faulty kidneys. Dementia. Amputations. Death.

The diabetes epidemic causes inconceivable suffering. Fortunately there’s something that can be done. We just need to see through the mistake that has led to the explosion of disease – and correct it. This can normalize your blood sugar. Many have already succeeded in doing this.

If you already know that you are diabetic you can skip down to the section Where Sugar in the Blood Comes From.

Otherwise, let’s see if you’re at risk.

Is Your Blood Sugar Normal?

Here’s a crash course in diabetes and high blood sugar.

Symptoms

thirst

Common symptoms of diabetes:

  • Excessive thirst and an abnormally high urine production. This is because periodically the blood sugar is so high (above 15 mmol/l or 270 mg/dl) that it leaks out into the urine pulling fluid from the body, which increases thirst
  • A worsening vision is also common. All this sugar makes the lens in the eye swell and you will become more nearsighted
  • Fatigue
  • With diabetes type 1, you may inexplicably lose weight and your breath may smell of acetone (nail polish remover)

However, please note that with milder forms of diabetes you often don’t notice anything. Still, all the sugar in the blood may gradually damage your body.

Test

Bloodsugartest

Are you diabetic? If you don’t know already this is simple to test, in a few seconds. Either in your doctor’s office or with your own cheap blood glucose meter. Prick your finger and a drop of blood is all that’s needed:

  • A normal blood sugar level is up to 6 mmol/l (108 mg/dl) fasting, or up to 8.7 (156 mg/dl) after a meal
  • A marginally elevated blood sugar level may indicate prediabetes
  • Above 7.0 mmol/l (126 mg/dl) fasting, or 12.2 (220 mg/dl) after a meal, indicates that you are diabetic

You may also test your urine with urine test strips: Glucose in the urine usually indicates that you are diabetic.

Test, and you will know.

Two Types of Diabetes

twotypes

What causes diabetes? There are two common forms:

Type 2

Type 2 diabetes is by far the most common form (around 90% of all cases) and the one which is increasing the most. It primarily affects overweight people in middle age or later. It isn’t uncommon that the affected person also has a high blood pressure and bad cholesterol numbers. Gestational diabetes is a temporary special case of type 2 diabetes.

In type 2 diabetes the body has an increasingly harder time to handle all the sugar in the blood. Large amounts of the blood sugar-lowering hormone insulin are produced, but it’s still not enough, as insulin sensitivity decreases. At the time of diagnosis type 2 diabetics usually have ten times more insulin in their bodies than normal. As a side effect, this insulin stores fat and causes weight gain, something that has often been in progress for many years before the disease was diagnosed.

Why do more and more people get type 2 diabetes today? You’ll know why when you are done reading this page. A clue: the disease was once in many languages called sugar disease.

More on type 2 diabetes

Type 1

Type 1 diabetes (juvenile-onset diabetes) primarily affects children and young adults. People who get type 1 diabetes are often of normal weight. In the months prior to being diagnosed they have usually lost weight inexplicably.

Type 1 diabetes is caused by death of most of the body’s insulin-producing cells (from an unknown cause). Severe deficiency in insulin causes high blood sugar and rapid weight loss.

Treatment primarily consists of administering the insulin you lack using a syringe. In addition, a diet that doesn’t raise blood sugar dramatically facilitates getting a stable and normal blood sugar.

More on Type 1 diabetes

Where Sugar in the Blood Comes From

The problem for diabetics is that the body has difficulty keeping blood sugar levels down. The blood turns too sweet. So where does sugar in the blood come from?

Sugar in the blood comes from the food that we eat. The foods that turn into different types of sugar as soon as they reach the stomach are called carbohydrates. This means sugar (as in soda, fruit juice, candy) and starch (as in bread, pasta, rice and potatoes).

Carbohydrates

Carbohydrates

The starch, in for example bread, is broken down to glucose in the stomach. When glucose enters the blood stream it’s called blood sugar.

The more carbohydrates we eat in a meal, the more sugar is absorbed into the blood stream. The more sugar that’s absorbed into the blood stream, the higher the blood sugar will be.

Reversed Dietary Guidelines

Dietary advice have in recent decades looked similar in all of the Western world. While more and more people have become diabetic, and while the affected have become sicker and sicker, they’ve been advised to eat the very foods that raise blood sugar.

Here’s a good example, the Swedish Plate Model for diabetics:

Plate-model

Which sections of the plate raise blood sugar? Well, those that contain carbohydrates (sugar and starch).

The bread and the potatoes consist of starch, the milk contains milk sugar and the fruit contains plain sugar:

Plate-model50sugar

Thus the food pictured above dramatically raises blood sugar. People with diabetes, who try to eat this way won’t normally become any healthier or thinner. On the contrary, they will usually need more and more medications and will become more and more obese as the years go by.

The advice above is hence not only illogical, but also works poorly. It completely lacks scientific support according to a Swedish expert investigation. On the contrary, in recent years similar carbohydrate-rich dietary advice has been shown to increase the risk of getting diabetes and worsen blood sugar levels long-term in people who are already diabetic. The advice doesn’t improve diabetics’ health in any other way either.

The only reason to continue to give this bad advice is the lingering fear of natural fat. If you’re going to avoid fat you need to eat more carbohydrates in order to get satiated. But in recent years the old theory about fat being dangerous has been proven incorrect and is today on its way out. Low-fat products are simply unnecessary. So this reason doesn’t hold up either.

Is there an alternative that will produce a better health and weight? Foods that don’t raise blood sugar?

Normalize Your Blood Sugar

What happens if you remove the blood sugar-raising foods? What’s left then?

For example this:

More and more diabetics in Sweden have tested eating foods that don’t raise blood sugar. Foods with fewer carbohydrates and a higher proportion of fat, LCHF foods.

They usually notice that starting with the first meal, their blood sugar improves. The need for medications, especially insulin, is dramatically reduced. Substantial weight loss usually follows. Finally, they usually feel a lot better, more alert and improve many health markers.

More and more doctors (I’m far from the only one) advise similarly with great results. More and more people question the old blood sugar-raising carbohydrate-rich advice, even in the media.

Since the Fall of 2011 the Swedish National Board of Health and Welfare has recommended a low-carbohydrate diet with diabetes. There’s a big change in the air today and you do not have to wait.

Spectacular stories about new health:

Is it your turn now? By all means try: LCHF for Beginners

Old Wisdom

Do you think that the low-carbohydrate diet for diabetics is a new invention? It’s not. There’s long-time experience of the positive effects.

In the past, before we were afraid of fat and before there were modern drugs to lower blood sugar, the dietary advice was different from today’s. At that time diet was all that was available to help diabetics.

Here are pictures from a cookbook for diabetics from 1917. You can read the entire book for free online. Below is an image of pages 12-13, where there’s a summary on what diabetics should and should not eat.

Let’s start with what diabetics were not to eat a hundred years ago.

Strictly Forbidden Foods

strictly-forbidden

The title of the page is “Foods Strictly Forbidden”. It starts with sugar and “Farinaceous Foods and Starches”, in other words flours and starches.  Examples follow:

  • Bread
  • Cookies
  • Rice
  • Pasta
  • Sweet drinks
  • etc.

These absolutely forbidden foods are now a part of the recommended diabetes-diet according to the Swedish Plate Model. These foods now take up the largest part of the diabetes-plate. This, while we get more and more diabetics, who need more and more drugs and get sicker and sicker. Hardly a coincidence.

Especially Valuable Foods

especially-valuable

Here’s the list of recommended nutrient-dense diabetes foods: Butter, olive oil, cheese, meat, fish, eggs…

This sounds familiar. If we just add generous amounts of vegetables this will be LCHF-food. This is the advice I give my diabetic patients in my work as a family physician.

This is the advice that diabetics received a hundred years ago. Even in Sweden, with the high fat-Petrén diet that included fatty pork cuts, butter and green cabbage. And when diabetics start eating this way today the same thing happens as it did in the past. Their blood sugar improves dramatically from day one. Logically enough, as they avoid eating what raises blood sugar.

Most overweight people will then gradually lose a substantial amount of weight and will be able to do well with less medication.

So why don’t more people get the chance?

New Science

Today’s carbohydrate-rich dietary advice to diabetics is based on the old fear of naturally fatty foods. There are no quality studies showing that a carbohydrate-rich diet is beneficial.

Hence, when Swedish experts recently examined this they didn’t find any scientific evidence for today’s advice on a low-fat and whole grain-rich diet.

When it comes to stricter low-carbohydrate diets as LCHF there are so far only limited scientific studies. But the studies that have been done show that LCHF-like advice produces a better effect on blood sugar and weight than today’s low-fat advice.

Since then the Swedish Board of Health and Welfare published their guidelines for healthcare workers. They have become receptive to several options regarding diets for diabetics and now warmly recommend a low-carbohydrate diet as a first choice.

In addition, as early as 2008 the Swedish Board of Health and Welfare examined and approved advice on LCHF within the health care system. Advice on LCHF is, according to the Swedish Board of Health and Welfare’s review, in accordance with science and proven knowledge. In other words, certified health care workers, who give such advice (for example myself) can feel completely confident.

Even the American Diabetic Association (ADA) is, since 2008, approving advice on a low-carbohydrate diet for diabetics.

Studies on low-carbohydrate diets and diabetes

  1. Low-carbohydrate diet in type 2 diabetes: stable improvement of bodyweight and glycemic control during 44 months follow-up
  2. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial
  3. Long-term effects of a diet loosely restricting carbohydrates on HbA1c levels, BMI and tapering of sulfonylureas in type 2 diabetes: a 2-year follow-up study 
  4. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
  5. Comparative Study of the Effects of a 1-Year Dietary Intervention of a Low-Carbohydrate Diet Versus a Low-Fat Diet on Weight and Glycemic Control in Type 2 Diabetes
  6. Effects of a Mediterranean-Style Diet on the Need for Antihyperglycemic Drug Therapy in Patients With Newly Diagnosed Type 2 Diabetes

 

A Tale of Two Meals

How much is your blood sugar affected by the food you eat? Very much. Here’s an example of how significant the difference can be:

two-meals1

In the picture to the left a real LCHF-meal that I had a couple of years ago, when I measured my blood sugar. Beef fried in butter, vegetables fried in butter and a homemade béarnaise sauce (melted butter and egg yolk). Lots of fat, an ample amount of protein, but almost no carbohydrates.

In the picture to the right you can see the lunch that I was unbelievably served at the 11th International Congress on Obesity in Stockholm 2010. This is a major international conference for obesity doctors and scientists. The food contains almost exclusively energy from sugar and starches, things that are broken down to simple sugars in the stomach.

Let’s see what impact the two meals had on my blood sugar:

two-meals

A blood glucose level between 4-6 mmol/l (≈70-100 mg/dl) is typical while fasting. It can then rise after a meal, depending on how much carbohydrate you eat.

As you can see, nothing happened to my blood sugar when I ate the LCHF-meal. Not really surprising. If you don’t eat many carbohydrates not much glucose will reach the blood stream, and consequently the blood glucose level will stay where it was.

As a contrast, the lunch at the obesity conference sent my blood glucose level through the roof, all the way up to 9.9 mmol/l (180 mg/dl), in just an hour. Full report here: Sugar shock! (Google translated from Swedish)

Want to do a similar test yourself? Order a simple blood glucose meter and test strips here.

 

Who Profits From a Dangerously High Blood Sugar?

Bloodsugar-raising-foods2

Within the health care system diabetics are still often given advice on blood sugar-raising foods. It is not uncommon to receive nice, colored folders, like the Swedish one above. In this folder it’s stated that foods that raise blood sugar slowly are good for you. Examples of such foods are said to be fruit, rice, pasta, potatoes and bread!

Why is it good for diabetics to eat food that raises blood sugar? Who benefits from this? Who’s giving away all these free folders?

Typically, as in this case, it’s a pharmaceutical company that printed the folder. They sell drugs that lower blood glucose levels. And then they give away folders with dietary advice that raises blood sugar and makes diabetics need more drugs.

Pharmaceutical companies are making more money on providing dietary advice that makes diabetics sicker. This is not a conspiracy theory. It’s just simple market economics.

The advice on carbohydrate-rich foods, for example, may make a type 2-diabetic require initiation of treatment with insulin injections. One single year’s insulin-consumption may easily cost $2000 or more. Multiply this number by the 366 million diagnosed diabetics worldwide and you will see the enormous economical interests in this.

 

Become Your Own Evidence

More and more people no longer trust propaganda from the pharmaceutical industry or poorly updated experts. They’re taking command of their own health. There’s a big change underway that can lead to a healthier future for very many people.

Are you confused and don’t know what to think? That’s OK. There’s a simple way to find out what effect a low-carbohydrate diet has on you.

Try it. Try it yourself for a few weeks and monitor the effect. Here are some examples of what you can expect:

Take command of your own health and test for yourself:

LCHF for Beginners

 

More Education

Do you want to learn more about how you can improve your own and your family’s health? Start by keeping up to date.

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Start the Journey

Please follow the links in the text above for more education in the areas that interest you. Or read the summarizing main page Towards A Healthier Future.

Below, please find a more extensive course.

The Food Revolution Presentation

This is a 45 minute video of my presentation from the AHS conference in Los Angeles, #AHS11. Free!

More on Type 1 and Type 2 Diabetes

Do you want to learn more about good treatment of type 1 and type 2 diabetes, including which medications to use if needed? Please see further reading:

How to Cure Type 2 Diabetes

Is it possible to cure type 2 diabetes? Doctor Jay Wortman, M.D., knows more about this than most people. He developed type 2 diabetes himself ten years ago, but after a simple dietary change he’s still completely symptom free, with no medication.

Jay Wortman also did a spectacular study on native Canadians. When they went back to eating traditional foods their western disease went away.

Above is a 25 minute interview I did with Dr. Wortman.

Links

Dr. Wortman’s website and blog

My Big Fat Dietary Documentary on YouTube

Books:

 

More from the Diet Doctor

Selected blog posts on diabetes from the last few years:

Do You Want To Take Action?

Do you want more people to find their way here? Do you have a blog? Links to this website makes it more valued by search engines. Please include the word “diabetes” in the text that is being linked. Best would be links directly to http://www.dietdoctor.com/diabetes

The goal is of course a top ranking in the search for the word “diabetes”. This would lead to many new diabetics finding this page. 

Suggestions for improving this page are most welcome!

If you want, get involved in your local diabetes association and make a difference.

61 Comments

  1. Deb
    The cause of type 1 is no longer unknown, i cant find the study but i read some time back that theyre now attributing it to a viral trigger of autoimmune disease, most likely chickenpox. The body reacts to the chickenpox virus and inadvertantly destroys the pancreas beta cells in the process.
  2. Christine
    Here is the paper I think you're referring to, Deb: http://umm.edu/health/medical/reports/articles/diabetes-type-1
  3. Jeanne
    I've struggled to get my blood sugar level down to a really good level. Although I eat less that 50 grams of carbohydrate a day, it still isn't easy. Today, A1C was 5.6, worse than last time, (5.4). I finally convinced my MD to let me start taking Metformin to help. What I don't understand is that my blood ketone level, measured daily, is usually always at least in light ketosis, (.5-1.5).
  4. Wade Henderson
    In the example, the Diet Doctor's blood sugar reading with "poor" meal, went from 90 to 180 a hour after the meal, then about 2 hours after that back to near 90.

    For a non diabetic would that be a problem? Or just a normal cycle?

    If that is a problem, then where is the cut off to avoid some damage? 110, 125,150, ?
    Exactly what damage would happen to a non-diabetic who went through that cycle from 90 to 180 and back?

    Replies: #8, #13
  5. Damocles
    Even if people improve their health eating a low carb diet. If a majority of people would eat so,
    the price of low carb foods (easpecially meats, eggs etc) would skyrocket, since they require more production effort per calorie to produce.

    Wouldn't it be more economical (nationally) to stick to a carb based diet + mediactions for the majority of the population?
    Would it be sustainable to feed billions of people a low carb diet just to be more healthy?

  6. StellaGotHerGroove
    Damocles,
    Surely you understand that the economy is quickly becoming based on a majority of the population being ill. At the rate our health is bottoming out through mega consumption of carb laden foods, we have probably 20 years before the number of sick and obese far outnumber the remainder of the population. With the carb based diet + medications that you describe, those individuals will continue to get sicker and the healthy (you) will be paying for their healthcare and their meals. It behooves us to move to a healthy LCHF society where the quality of life is high (thru old age) and not dependent on increasing numbers of drugs that do not cure the disease but just allow you to die slowly as your diseases, pre-diabetes, hyperinsulinism, diabetes, kidney disease, cardiac diseases, atherosclerotic diseases, blindness, hypertensions, cancers, dementias rack up. Go into any nursing home and observe the number of medications lifelong diabetics are prescribed. Also observe the infirmities and poor quality of life that is the result of a life of high blood glucose. It doesn't take long to conclude that unless we take matters into our own hands (because big business has a huge hand in our sugar addictions) society as we know it has a bleak future. With LCHF there is clarity and control of ones destiny.
  7. paulc
    "Cure" T2? Please, no, he's not cured, merely symptom free. He can't go back to eating the standard Western low-fat, slow-carbs and heart-healthy grains with everything officialy sanctioned diet... therefore he is NOT cured.
  8. Ted Hutchinson
    Glucose: The Silent Killer By William Faloon points to evidence that heart disease risk increases above a fasting blood glucose of 85.

    Diabetes mellitus, fasting glucose, and risk of cause-specific death. says
    Fasting glucose levels exceeding 100 mg per deciliter (5.6 mmol per liter), but not levels of 70 to 100 mg per deciliter (3.9 to 5.6 mmol per liter), were associated with death.

    Art De Vany has a post on Hyperglycemia and Inflammation

    Reply: #12
  9. Eric Anderson
    Not including the medical costs and shorter life I eat HFLC (Ketogenic) and spend less than the average adult eating the SAD western diet or a vegetarian.

    Butter and cream can cost as little as ten cents per 100 calories or more if shopping for highend products. Eggs can also very from 15 cents per egg to 25 cents or as high as 50 cents for those paying $6 per dozen. Meats like bacon, beef, and chicken also can very.

    BUT pasture can produce cream butter and meat at very reasonable prices by western standards. $10 per day on food is not uncommon in the west and the USA food stamp provides about $5 per day.

    Since 80 percent of my calories or more are fat (Butter, Cream, Attached to animal protein) I can averages as little as $5 pe day and keeping under $10 is no problem.

    Despite the propaganda from vegans and others we have enough pasture to feed the world a high fat diet and verylittle fat goes to waste/waist on a ketogenic diet (PI)

    1 acre of grass can feed a beef or dailr cow who then has bacteria in 4 stomachs tansform the grass to FAT that the cow uses for food.(Surprised? Yers cows get 60% plus of calories from fat [Almost HFLC])

  10. Nasko
    Medicine is Business with Disease..
  11. Luis
    Hi Dr. Eenfeldt, I'm Dr. Soto from Costa Rica, Central America, and I've been working with this amazing aproach to Diabetes even for myself (it happened the same way to me as Dr. Jay Worthman!!!), and for my patients, and I can say proudly that it works. But for the traditional educational way of how we were taught, is difficult to say to us that: THERE'S A CURE FOR DIABETES, because we have some concerns about how other physicians will look to us. I think that the cure in Diabetes will be LOWERING THE INSULIN RESISTANCY to normal values, let's say to 1 o lesser on HOMA IR index on a fasting blood sample (as Dr. Peter Attia's HOMA IR index value). I'll say we are entering to a new era of medicine that will say that THERE IS A CURE FOR DIABETES.
  12. Wade Henderson
    Ted, please. I talking about the temporary spike shortly after a meal, in otherwise normal people. People who normally have blood glucose levels from 80 t0 90.

    As to those articles.

    1. William Faloon is a man who makes all of his money selling supplements. Including those he says will lower glucose levels.

    2. The next article, if you read it, talks about those with fasting blood glucose levels above 90

    3. The final blog guy, Art De Vany, on his blog, seems to be selling nothing but a product from the Glutathione Corporation.

    How about folks with normal blood glucose just have a couple beers or wine with their meal to keep the 1 hour spikes down?

    http://ajcn.nutrition.org/content/85/6/1545.abstract?maxtoshow=&...

  13. Glen
    Wade, damage happens to people anytime their blood glucose level gets above 140mg/dl. (7.8mmol/L)

    The damage that occurs varies among individuals, and gets worse with time, but includes neuropathy, retinopathy and cardiovascular damage.

    There are scores of research articles showing this if you do a little research, and no research of any kind that contradicts it.

    If a single meal puts you above 140mg/dl for 2 hours, then 3 of those meals a day puts you into seriously unhealthy ranges for 6 hours a day - or 1/4 of your life. And it gets worse fast. Once insulin-resistance occurs, you go into higher levels for longer periods of time. Couple that with reduction in beta-cells as you burn the pancreas out, and things go downhill pretty quickly.

    Low-Carb, High-Fat and moderate protein turns this around.

    Reply: #15
  14. Eric Anderson
    why not do a study on 65,75 and 85 year olds that are eating a ketogenic diet? Easy to test HB A1c andblood ketone levels. The look for all cause mortality and specific causes like HD, Cancer, sroke, Alzhiemers, septecia etcetera for the next 10 or 20 years. If the smple size is large enough and the protocols working well the evidence should speak for itself. Mortality and morbidity rates for the general public are wll known so no need for a control s long as other major risk factors are documnted. (Smoking) (Diabetes) BMI, etcetera

    Why not?

    What if the results are a ketogenic (HFLC) diet adds another 10,20, 30 or more years of healthy life? Will governments start butter and cream give away programs? If medical costs are reduced more han the cost of the food then why not? Maybe a tax on sugars, grains, and BAD fats while giving away butter an cream and BACON! Eric

  15. Wade Henderson
    So Glen, we've got 90+% of the population out there who don't have meters.

    Someone like me whose random glucose readings have been 82 to 86,
    Same for fasting glucose tests, except for one that was 90.

    How would someone like me ever know if their blood glucose was above 140 for 20 minutes or 2 hours?

    Looks like the Diet Doctor's blood glucose reading was above 140 for about 60 minutes.
    Are you suggesting that the other 90% of folks get a glucose meter and start taking readings 1 hour after each meal?

    Lets say the Diet Doctor and perhaps me, both have our blood glucose over 140 for one hour after 2 of their 3 meals each day.

    You have a study that indicates that such a pattern will result in harm after age 50, 60, 70 etc. in those where they briefly top 140 each day?

    I'd like to read that study or article

  16. Charlie
    Beta Cell Destruction Begins at 2-hr OGTT Test Readings Over 100 mg/dl (5.6 mmol/L)

    Gastaldelli A; Ferrannini E; Miyazaki Y; Matsuda M; De Fronzo RA;Diabetologia 2004 Jan;47(1):31-9

    http://link.springer.com/article/10.1007%2Fs00125-003-1263-9?LI=true

    Research Connecting Organ Damage with Blood Sugar Level

    The studies you will read below, some of which are not cited in the AACE guidelines, make a cogent case that post-meal blood sugars of 140 mg/dl (7.8 mmol/L) and higher and fasting blood sugars over 100 mg/dl (5.6 mmol/L) cause permanent organ damage and cause diabetes to progress.

    http://www.phlaunt.com/diabetes/14045678.php

    Reply: #19
  17. Tony Nguyen
    Although I don't know Who you are. But I like this post. my mother has some problems with diabetes. I know that drugs is the best method for this disease. I will try cooking foods you show me in this article. I hope that these foods work effectively for my mother. thank you very much. I have read a book that also contains a lot of tips for eating. you can read a full review about this book at here: http://vkool.com/how-to-cure-diabetes-with-blue-heron-guide-to-beat-d...
  18. PaulJ
    One item mentioned, eyesight, can actually improve in a person with T2 (mine did). Of course the eye-doctor didn't think anything of it, just gave me a new prescription. Since getting excellent info from Dr. Bernstein's book, and changing from a SAD diet to HCLF almost eight years ago, I have no symptoms of diabetes and my eyesight went back to its pre-diabetes norm. I, too, question the glucose postprandial numbers in the article. Mine are far less than those mentioned, primarily, I believe, due to my diet.
  19. Wade Henderson
    Charlie, regarding your link.

    http://www.phlaunt.com/diabetes/14045678.php

    All those citations are basically looking at risky populations, not a cross section of normal folks who are presenting with symptoms and such.
    Example-
    "A study conducted in the neurology clinic at the University of Utah examined patients who came to the clinic complaining of peripheral neuropathy of unknown origin. Peripheral neuropathy is the medical term for a kind of nerve damage which causes pain, tingling, "pins and needles" or burning sensations in the hands and feet.

    Regarding the other study

    http://link.springer.com/article/10.1007%2Fs00125-003-1263-9?LI=true

    Did you look at the population they studied

    -None of them were on a regular exercise program

    They were hardly a normal group, regarding ethnicity and weight.

    Interesting study but I'd like to see it done on a group of folks who normally have a fasting blood glucose of about 85 and who exercise regularly.

    Bottom line is that 90% of Americans don't have blood glucose meters.

    Would you suggest that a fit, lean, exercising individual who has 80 to 86 fasting blood glucose, now buy a meter and start checking blood glucose levels at 1 hour and 2 hours after each meal?

    Might be fun, but not practical for 98% in that category.

  20. Charlie
    Anyone can do like the ostrich if they want. But high postprandial glucose incursions cause damage the research is clear. It happens even in those classified as non-diabetics. Exercise will matter if it is done at the time of the incursion as to prevent it. If you have the possibility of the genetics risk and most have or are putting on the years just because you have a good fasting number that is no guarantee that you aren't having damaging blood glucose surges when eating glucose producing food. Is better to prevent than be sorry. The wise thing to do is to check from time to time by having a glucose challenge test either one that your doctor order or using your own glucose meter. Don't wait 10 years to find out you have 40% of your pancreas gone and then will be having a harder time controlling your blood sugars because you are a full blown diabetic. Is never to late to change your diet lower the glucose load that maybe in the past you could handle but now you don't do that well with.

    Begin a healthy lifestyle with a moderate carbohydrate health food diet that include adequate exercise if your still not diabetic. If you already are make a low carbohydrates diet and exercise the center of your treatment so to keep your blood sugars under 140(7.78) as much you can as to prevent progression and complications.

  21. Zepp
    "Would you suggest that a fit, lean, exercising individual who has 80 to 86 fasting blood glucose, now buy a meter and start checking blood glucose levels at 1 hour and 2 hours after each meal?

    Might be fun, but not practical for 98% in that category."

    Many should do just that.. and then they would have a surprise!

    As a swede I read swedish studies.. and suprisingly they find that to many have an elevated glucose level.. but worste.. they have a very bad postprandial glucose levels!

    Soo.. they find that the only way to predict if one is in harms way is to take a glucose provocation test or to take postprandial glucose test!

  22. PaulJ
    sorry, I meant low carb/high fat in my earlier post, not the other way around. have been off most carbs for about 8 years now. am in my 60s and in far better health now than in the past 20 years.
  23. Joe V
    Yes but, what about all those clogged up arteries your fried Beef fried in butter and béarnaise is causing ? Diabetes is indeed a disabler but isn't heart disease a bigger killer.
  24. Ted Hutchinson
    But the link between saturated fat from pastured animals and heart disease has not been proved. Try exploring Diet Docs posts on the topic starting with Stunning: Saturated Fat and the European Paradox and when you look at rodent studies on high fat diets remember they generally either use HYDROGENATED coconut oil(specially made to include toxic transfats) or 20% casein ( which is know to be the cause of toxicity in rodents)
  25. Christian
    Do someone know how I can break a metabolism resistance?

    I lost 16kg on Atkins in 7 months. Hit a stall and tried different approaches with no success.

    Now I am at atkins induction again since 2 weeks and also tried fat fast for 3 days and been in ketosis for this 3 days. But only if I eat something it is shown on the sticks. Sadly even measuring blood ketones only give me readings like 0,2-0,5. Which is far away from my goal of nutritional ketosis.

    What can I do???

    Reply: #26
  26. Zepp
    You have to stick to ketosis a longer period for full adaptation!

    Its when your body can realy more on fat and keton boddies that your blood sugar get even.

    It takes about 3-4 four weeks only for your brain.. and then it takes months for your muscles.

    http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to....

    Stick to ketogenic diet as long as you need for full adaptation!

    Heres another way to prescribe it!

    http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starc...

    And on top of that.. if you realy have a metabolic problem.. dont think its revert that fast!

  27. Christian
    Hi!

    Sorry to ask again but I just discovered by monitoring the following:

    I tried to stay at around 80% fat but couldn’t keep the ketosis. I cut out aspartame to see if that’s the problem. First I thought so, but I also discovered I get into ketosis by waiting 4-5 hours (which could be the same time I cut out the aspartame) without eating anything (and its always afternoon, never morning).

    Problem is the ketosis stops as soon as I eat again It seems. I also tried to drink aspartame again during ketosis which had no impact, but as soon as I ate again, no ketosis, even though I stayed at the 80% fat.

    Could that be a pure metabolic resistance problem? Like: not enough fat burning cells produced right now or something like this?

    I measure blood ketones (and with stix). I eat around 2500 kcal. The weight stays the same.

    Should I try Intermittent Fasting? But isn't that just calorie counting again!?

    Do I NEED to work out? Or isn't that necessary?

    Thanks a LOT !

    Reply: #28
  28. Zepp
    Well to sort somthing out for you!

    Ketosis levels do goes up and down the whole day and night!

    Ketosis means that there are not that much glucose to use for energy!

    But when you eats.. you always got some glucose by your food.. and then your insulin levels rise!

    And protein altso rise insulin.. but as a contra measure glucagon altso rise.. to provide glucose frome glycogen storage!

    Your glucose levels are and should be more stabile then your keton levels!

    One can measure keton levels but thats moste fore checking that one dont eat to much carbs!

    If you eat litle carbs.. you are in the state of ketosis.. it means that you eat that little carbs that your body need to make keton boddys to provide energy for those cells that cant use fat directly!

    It means that you are in that state that your body do regulate it by it self!

    One burn what one eats.. that normal.. and almoste every normal meal comes with some carbs.. the big thing is to not make ones body to rely on mostly carbs.. and then you force it to be a big fat burning machine!

    I recomend that you listen to your body and tryes to figure out what the signals mean.. it could take some time for some.. but now a days I only eat twice a day.. I dont care about fasting.. I listen to my body instead and it seems that it like one or two meals a day!

    Dont ever think that measuring ketones in blood or urine is the answer for everything.. its only a tool!

    And with this diet and after a year.. your body is more adapted.. and your mind too.. its more about a mindshift and listen to your body!

  29. Christian
    It seems like I gain weight no matter what I do..... if I take in too much protein or carbs... even though I constantly ate high fat AND hit the calorie level (2000) I still gain weight?!

    Just dont know what to do... should I only eat fat AND stay below 1800 calories or what?! stupid body :/

    How is that even possible?

    For example I ate

    24.03.14
    1800 calories and 150 fat with 65 protein and 30carbs and lost 1,1 kg

    26.03.14
    3400 calories and 300 fat with 127 protein and 30 carbs and gained 200g weight

    28.03.14
    2000 calories and 160 fat with 124 protein and 60 carbs and gained 600g weight

    cut out sweeteners, protein, dairy, just dont know what to do anymore...

    my log:
    http://www.myfitnesspal.com/de/food/diary/eraser51

    Replies: #30, #36
  30. Zepp
    Its how our body function.. its not like a calorie calcylator.. it have its own agenda.. and one have to listen to its signaling!

    It can take some months befor you understand that signaling.. or a year!

    And I think you only discoverd that your weight goes up and down by a lot of reasons.. moste of them totaly natural.. but for your mind totaly hidden!

    Its a lot of making ones mindset to be compatible whit ones biological functions!

    It took me some months befor I did notise a decline in apetite.. and when I followed that signaling I droped some weight!

  31. Low Carb Addict
    Dear Diet Doc:

    I bought a blood glucose monitor at the beginning of the year. Because I do not have T2D, I had to pay out of pocket. Anyway, I have been educating myself because my fasting blood glucose is impaired. My HBA1c was 6 (up from 4.5). I am not overweight; however, type 1 diabetes (mom) and dad (type 2)and I am African American middle-age! I exercise in the morning with weights and do cardio at night 30-45 min walk. What can I do to get control of my fasting blood sugar? Before I go to bed, it is in the normal range; however, when I wake up it is 104-117! I am getting extremely frustrated. I have been low carb for the past 4 months. My fasting blood sugar was much better in the beginning of my low carb lifestyle. What do you suggest? Thanks!

  32. Zepp
    In the morning the blood sugar rises.. its the Dawn phenomenon!

    http://en.wikipedia.org/wiki/Dawn_phenomenon

    Its hormones that rises and make you awake.. and fill your blood whit glucose soo you have energy!

    I did have 110 some days in the dawn.. normaly i have 75 as FBS!

    Its natural.. everyone have it.. but you have a bad heritage.. that could make the dawn period prolonged!

    Cardio altos rises blood sugar.. its altso natural.. it often goes up to 125 post excersice.

    Im more voryed about your HBA1C.. im no diabetic and have 5 on LCHF!

  33. Andrés Mery
    I'm a type 1 48 old male weighng 195 lbs. I started a lchf diet but my bg still spikes and even more when I exercise. Is there an explanation?
    Reply: #34
  34. Zepp
    Blood sugar always rise if one is excersising.. thats the normal thing!

    Fysical activities do rise several hormones.. that make energy in your blood suficient to your excersise.. whitout it.. you would get tired.

    How long have you done low carb.. becuse if one is a beginner one is still reliant on glucose fuel.

    Its when one is totaly adapted to low carb one relays more on fat.. then the blood sugar is more stabile.

    Its mostly about insulin/glukagon.. they are comunicating, if one goes down.. the other rises.

    If one get to litle insulin glukagon rises and promote glykogenolysis and glykogenes.

    Excersise do promote glukagon.. if one is at very hard excersise or very long.. then kortisol and other activates the same.. you need energy!

    The good thing whit low carb is that one use more fat and get more ATP by betaoxidation.. whit or whitout ketosis.

  35. Akhie
    Some say you have to control your eating style to reduce the sugar. I've found some good diet trick to help in controlling your blood sugar such as taking more fibre and try to reduce taking a more carb base food..the detail are in this site

    http://treatyourdiabetestoday.blogspot.com/2014/05/recomended-diet-fo...

  36. Lynda
    Hi Christian,

    Have you looked into The Gabriel Method? http://www.thegabrielmethod.com
    He says that it is impossible for us to lose and maintain weight as long as our body 'wants' to be fat - and explains the various reasons (of which dieting is the main one) that our body wants to keep us fat. Im still using Myfitnesspal to track calories and carbs etc but am gradually incorporating Gabriel Method approaches. Its a great website. lots of resources. And if you dig around you can find an offer of his book and a month's membership of the Support Group for $1.
    get in touch if you'd like to know more. (I'm not on commission!)
    Lynda

  37. Lynda
    Great compilation of information on diabetes. Does anyone know how I can email this to a friend? She is type 2, is on metformin and has been told that although her kidney function tests are getting worse her blood sugar is well controlled! And she believes it! She eats toast, noodles, rice, etc.
    Reply: #38
  38. Zepp
    Copy a link in an email!

    Like this!

    http://www.dietdoctor.com/diabetes

  39. erdoke
    Retrospective study on the efficacy of a low- carbohydrate diet for impaired glucose tolerance
    http://www.dovepress.com/getfile.php?fileID=20433

    As usual, low carb is 125 g per day (30 % of all calories), but works still.

  40. msjodi777
    Last year, I was admitted to the hospital with a heart attack. In the nearly 3 weeks I was in the hospital, I found out that I had congestive heart failure, an aortic valve which needs to be replaced, breast cancer, blocked carotids, and my diabetes (which was diagnosed in 2001) was completely out of control. Talk about a "wake up call!"

    When I got out of the first thing I did was to research how to deal with the diabetes. (they fixed one of the carotids, had me set up with an oncologist, and had a plan in place for fixing the heart while I was in the hospital. The diabetes was up to me.) I'm really not sure how I found your web site, or how I found the diabetes support group on facebook, but the two changed my life. When I went into the hospital, my a1c was measured at 14.1 - that was in August - by December, simply by changing to mostly a LCHF diet, it was 6.3; and in March, it had sneaked up to 6.4 (need to work on that one!)

    I test my BG levels 4 times a day, and as my doc said when I went to see her last week, my readings are all only 2 digits (i.e. under 100 ml/dl) I am still on the insulin for now, due to the fact that it is the best way to keep me normal until after my open heart surgery, but she says that after the surgery I will probably be able to come off the insulin.

    I know that I still have a long way to go to become completely LCHF - I still like my potatoes, and will sometimes eat a sandwich at lunch - but I am getting there. Life is too short to cut years off by eating what kills you. <

    Reply: #41
  41. Zepp
    Nice to read.. and you are probably adding years to your life taking care of your diabetes.. by your self.

    Its not that much doctors can do.. but prescripe drugs.. if one dont take care of one self!

    But I think you should tell that your on a ketogenic diet.. soo they dont missinterpret lab results.

    Or at least say you cut out a lot of carbs.

    Not every doctor like ketogenic diets.. but almoste every like if one say that one quite sugars and other fast acting carbs.

    And to the topic about singel potatoes and sandwiches.. you read this as your fasting levels and your A1c.. if those are good, everything is good.

    But be aware of that some of us, got slightly higher fasting glucose levels.. but rock bottom A1c!

    Its probably about ketogenic homeostasis.. that make other normal values?

  42. Terry
    I have 2 things I need some help on please. I am diabetic.

    1. Can I get some info on how to transition my diet while in ketosis as I get closer to my recommended weight. I know based on the videos I need to increase fat intake, but I need specifics in terms of types of fat and maybe a sense of proportion to meat and veges.

    2. Are there any testimonies floating around of people who have been diagnosed with diabetes and used this diet to completely reverse it on diet alone and without ever having used medication. I think it's possible because the diet acts as a passive metformin in my estimation based on having starter on medication and moved to diet, but metformin is exceedingly aggressive in it's early stages I found and, well, I think it's shocks the body too quickly with change in my humble opinion, where as the diet is more gradual, less aggressive and I think is probably better health wise cos the rapid change of metformin is very un natural. Mostly I want to know HOW they changed i.e. stages and experience so I can see it in contrast to medication alternatives. Thanks

    Reply: #43
  43. Zepp
    1, Yes.. here a link!

    http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starc...

    Dont go for weight in the first place.. go for stable and even blood sugar and a good A1c!

    There are seldome any cause to cut out veggies.. its to limit tubers and fruits if this rise your blood sugar!

    2. Yes there are a lot being type 0.. but totaly reversing its about that your body dont handle glucose properly.

    If one start a high fat/low carb diet early.. one can revers a lot.. but seldome if it gone that long as one is diagonsed diabetes melitus type2 !

    Here you can read more!

    http://www.dietdoctor.com/diabetes

  44. Terry
    Thanks Zepp. I am about 80% there on the diet and after 1 year my A1c is down to 5.8 (40) but some symptoms from diabetes started returning recently so shifted to 100% the diet and within a few days the symptoms are reversing. I am amazed! Us diabetics gotta watch those carbs - they can sneak the glucose in without you noticing, next thing you're going backwards! All good. Once you get past the mental block you can have fat with your meat and veges then it feels safe to lose the carbs and off you go! Appreciate the advice.
    Reply: #45
  45. Zepp
    Well I think you got the grip on the big picture.. its to much carbs that bad for you.. and then you need energy frome another source.. and thats fat!

    You know fat are soo energy dens, that one seldome ad that much.. one pick full fat food at the begining and use butter and cream in ones cooking.

    Its the mental thing thats worst to get rid of!

    But on the other side you get another eye for food after a time.

    Heres a seminar about fat and lipids!

    http://www.youtube.com/watch?v=fuj6nxCDBZ0

  46. max22
    very informative post. finally I know what you all are talking about. you compare low carb vs high fat and conclude high fat is better. you compare a quality steak with the most horrible junk food and say steak is better. you think blood sugar levels up to 12.2 (220 mg/dl) after a meal are OK. I didn't even LOL. I eat 2000 kcal from sugar each day and my blood sugar is 80mg/dl AFTER a banana smoothie with 5 bananas and 30 dates (+water+cinnamon). my blood pressure is consistently 110/70 and my cholesterol at 134mg/dl. my 5k running time is below 20 minutes. I'm 46 years old male. but of course HCLF vegan makes you too skinny, I understand that is a horrible vision.
  47. David74
    @max22 -- The topic is: Diabetes – How to Normalize Your Blood Sugar. It is written for those with a disease--a disease that involves the dysregulation of blood sugar and the body's inability to properly and appropriately metabolize dietary carbohydrate. You obviously don't have the disease; I do. I am happy that you don't have the disease. But please be sensitive to those who do. It is naïve to think that an HCLF vegan diet will cure all those with type 2 diabetes. We have meters. We test before meals, after meals, upon waking, before sleeping. We test, test and test some more. After meat, after vegetables, starch, fat, etc. Those who take their condition seriously know far better than you what causes spikes in their own blood sugar; they measure it constantly. But bragging to a diseased person--a person with type 2 diabetes--about how healthy you are after eating a 5 banana smoothie? Seriously? Be better than that!
  48. Rose
    If I got a fasting blood sugar test result of 86 that means I have a normal range and I do not have diabetis right? Then why am I so thirsty all the time?
    Reply: #49
  49. Zepp
    Well if you started a ketogenic diet, then almoste everybody get thirsty and pee a lot in the begining!

    Do you get enough sodium in your diet.. becuse without sodium water goes right trhru you.

    And in all recomedations for newbies on a ketogenic diet says that one should drink a cup of broth every day.

    http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starc...

  50. Jeff
    I am helping someone go through their diabetes which happened due to pregnancy. She is already starting with LCHF and during the day, her blood results come out good. Her problem is on her Fasting Blood Sugar when she tests in the morning. It is erratic. On some days, she would register 183 - 200. Lowest she got was 120+. It goes up and down. She still takes medication but now lessened it to once a day. Should she totally stop taking meds (Metformin) ?? Are the meds causing her to have abnormal movements on her FBS? Thanks.
  51. Zepp
    Its the Dawn phenomenon.. a part of ones cirkadian cycle.

    http://en.wikipedia.org/wiki/Dawn_phenomenon

    Its related to insulin resistance and cortisol awakening response.

    http://en.wikipedia.org/wiki/Cortisol_awakening_response

    After a time and less IR it should be better.

    One thing to think about is that if one take medication for that high glucose levels, in many case more cortisol is excretetd and one get a fluctuation glucose level for some time.

    Reply: #52
  52. Jeff
    So, you're suggesting to stop the medication and let LCHF do its work? I am suggesting that too but I am afraid of the consequences if it suddeny shoots up.
    Reply: #53
  53. Zepp
    Noe I dont suggest anything about medication.. becuse im no doctor!

    Just giving some information, that could be usefull.

    Some take metformin to stop to much glycogenolysis.

    Others take a brisk walk early in the morning, others eat something to signaling that the morning is gone.. hey aim awake!

    Its probably btter to have one spike a day then high glucose levels all day long?

    Google around and find others that got the same problem and find out what they have done about it.

    Reply: #54
  54. Jeff
    Ok thanks. Much appreciated.
    Reply: #55
  55. Zepp
    I altso often have a slightly higher glucose levels in the morning and im not diabetic.. moste people have it.

    Its a normal thing.. its IR thats not normal.

    I can have 110 (6) in the morning.. but thats only for a short time.

    And then I have taken A1c and that is 5 (30).. so that spike isnt doing anything.

  56. Cheryl
    I've been eating LCHF diet for about two months now. Was borderline diabetic (fasting glucose of 102-115) for most of my adult life. Doctor has prescribed metformin which I have taken for about 3 years now, and still I was not able to have lower than 100 prior to this diet. After starting LCHF, very quickly my fasting blood sugar settled into the normal range of 80-95, both fasting and during the day.

    Now, all of a sudden, fasting glucose tests show over a hundred again, and over a hundred throughout the day, sometimes up to 120.. diet has not changed, no starches, no sugars, even vegetables are kept to minimum. What happened? Any ideas?? I am afraid I may be producing even less insulin? What else might be the cause, and is there anything I can do to correct it?

    Reply: #57
  57. Zepp
    What A1c do you have?

    Are you sure its T2?

    Are you still on Metformin?

    Do you have any infections?

    Its either less insulin secretion or higher gluconeogens/glycogenolysis.

  58. Cheryl
    Hi Zepp. It may have been a 'bump in the road' as fasting blood now back to between 80-95. I have just stopped Metformin last few days and getting fasting # in the low 80's. I do have mild autoimmune disease, which manifests rarely, but possibly was a factor. A1c was tested , I got results 2 days ago and it was 5.3! which is fantastic, as in U.S. <5.7 for A1c is 'consistent with the absence of diabetes." Will look up the gluco and glyco's you mention for further info. Ty! :)
    Reply: #59
  59. Zepp
    Its qiute normal to have a variation.. its only becuse we do measure that we get upset by the result.

    There are several bumps in the road in a year.. but I think that if A1c is good.. its what life do to us!

    Glukoneogenesis is your liver making glucose if in shortige.

    Glycogenolysis is similar but then it relese some of the stored glycogen as glucose from your liver.

    Both is normal and a tool for stable glucose levels.

    Metformin interact in both those by reducing them.. best outcome is for those that got overactive glucose making.

  60. Bhupender
    I was diagnosed with diabetes about 2 years ago , and still after medication my sugar levels would be in the 150-300 range including fasting and pp . I was fed up I changed my doctor and he suggested diet and new medication , the levels came down to 100-250 ,after about 1 month I started surfing the net for answers , I saw your website and the part where you tell that pharmaceutical companies were invariably encouraging to eat starchy foods was spot on . I started your LCHF diet and in 2 weeks my levels were in the 90-130 range , my doctor was astonished , my medication has been reduced and if this goes on which I believe it will I might become medication free , all thanks to your great initiative , thanks a million .
    Reply: #61
  61. Zepp
    Yeah.. complex starch and "no sugar", is what healty people should eat.. if they eat carbs!

    I.E:.. they should eat real food and only occasionaly have a sweet treat.. if they like to be healty.

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