New Page: Diabetes – How to Normalize Your Blood Sugar

Testing blood sugar

Do you have diabetes or are you at risk for diabetes? Do you worry about your blood sugar? Then this is for you!

The popular information page on diabetes from my Swedish site is now translated to English. Check it out:

DietDoctor.com/Diabetes

You can also find this page using the menu at the top of the page.

What do you think?

40 comments

Top comment

  1. Paul the rat
    That's easy - that's the first year college human biochemistry, question. You would get only half mark for answering it correctly in my class Ondrej

    "...Due to the high level of coconut consumption, saturated fat made up an equally large portion of the overall caloric intake…"

    Above is the citation from The Kitavans Study.

    Thus, almost all of Kitavans fat comes from coconut. Medium chain fatty acids (+- 80% of coconut) are highly ketogenic. Kitavans probably have (I could not find reference) high level of beta-hydroxybutyrate (BHB) cruising in their veins. BHB evokes similar biochemical state to fasting (or ketogenic diet) through regulation of signaling pathways associated with health, well-being and longevity, and so BHB reduces IGF signaling, mTOR repression, Foxo3 induction, AMPK activation, induction of antioxidant genes.

    One can go to Papua and live with Kitavans, or one can go ketogenic - personally I went ketogenic. I like snow in winter.

    Replies: #4, #7
    Read more →

All comments

  1. Anna
    What a great page! Thanks for putting it out there. I will be directing anyone interested or concerned to your page in the future. I especially love the photo of the foods that don't raise blood sugar. It is hardly about deprivation…

    I do wonder about the blood sugar levels you gave. I suppose these are the current medical guidelines as to what is normal. But I would not feel safe to let myself get to 156 after a meal.

  2. Ondrej
    Somebody needs to explain how the Kitavans - thoroughly researched by the fabulous and eminent Swedish researcher Staffan Lindeberg's - follow a diet 69% carb, 21% fat, 10% protein and maintain immunity to modern diseases such as diabetes 1 &2 and have low insulin levels (almost half those of Swedes).
    Replies: #5, #15
  3. Paul the rat
    That's easy - that's the first year college human biochemistry, question. You would get only half mark for answering it correctly in my class Ondrej

    "...Due to the high level of coconut consumption, saturated fat made up an equally large portion of the overall caloric intake…"

    Above is the citation from The Kitavans Study.

    Thus, almost all of Kitavans fat comes from coconut. Medium chain fatty acids (+- 80% of coconut) are highly ketogenic. Kitavans probably have (I could not find reference) high level of beta-hydroxybutyrate (BHB) cruising in their veins. BHB evokes similar biochemical state to fasting (or ketogenic diet) through regulation of signaling pathways associated with health, well-being and longevity, and so BHB reduces IGF signaling, mTOR repression, Foxo3 induction, AMPK activation, induction of antioxidant genes.

    One can go to Papua and live with Kitavans, or one can go ketogenic - personally I went ketogenic. I like snow in winter.

    Replies: #4, #7
  4. Paul the rat
    Forgot, BHB is implicated in insulin biochemistry as well.
  5. Zepp
    I can do it.. they eat real food and lives real lifes, in there natural invironment!

    Dont you know that when such populations switch to a wester life with a western diet, they get more sick and obese then ordanary westerners.

    Its not that complicated Ondrej.. even that you always seems to search for to complicated or to simple explanations!

    If you didnt alredy knows.. I will explain for you.. that the animal Homo Sapiens is quite uniqe.. they can live on a lot of foods and macronutrient composisions.. as long as they eat real food.. such there bodys have evolved whit in there evolution!

    And if they live in a unnatural environment like our modern societys it put a lot of stress on there healt!

    Reply: #8
  6. Margaret
    This is brilliant, thank you.
    I send all my patients to your website. I'm so happy for you on the increasing success of your website.
  7. Ondrej
    @PTR you said "...Due to the high level of coconut consumption, saturated fat made up an equally large portion of the overall caloric intake…"

    Yet I clearly showed that only 21% of their calories come from fat. This is considered a low fat diet!

    Replies: #11, #12, #14
  8. Ondrej
    @ Zepp "they eat real food and lives real lifes, in there natural invironment!"

    Thank you sir. Go to the front of the class.

    The bottom line is that carbs are not the evil that many erroneously believe if the Kitavans diet includes 69% of them.

    Thus, not eating LCHF will not automatically make you diabetic, since the Kitavans clearly disprove this theory.

    Unless you think Dr. Lindeberg is lying...

    Replies: #10, #13, #16
  9. Galina L.
    I looks like Kitivans have low fasting insulin mostly due to the eating basically one meal a day. Meal pattern maters a great deal. They also smoke a lot and chew betel, which is suppressing hunger. I remember reading that nicotine stimulates using fat as a source of energy.
    Reply: #17
  10. BR
    " Thus, not eating LCHF will not automatically make you diabetic "

    It'll make a lot of people either diabetic, pre-diabetic, or obese, like 2/3 of the population.

    But then of course there's that other 1/3 which is going to be just fine.

    Reply: #20
  11. Paul the rat
    You don't get it do you, it is what that fat (quality and property of that coconut fat) do to Kitavans body that matters - the same effect is achieved by high fat ketogenic (BHB and company) diet, however high animal fat and animal protein with minimal carbohydrates diet conveys additional health benefits to our body compared to 80% banana plus 20% coconut diet. It is all in PubMed - go and get it tiger.
    Reply: #22
  12. Paul the rat
    Here is a homework for you Ondrej, which will demonstrate to you quality versus quantity and properties of chemical compounds issue.
    Here it comes: consume whole glass of pure water and than consume one drop of potassium cyanide solution, see what happens. Make sure you consume pure water first.
    Replies: #19, #21
  13. Zepp
    You still not get it at all?

    Noe.. is there anybody saying carbs are poison per se.. I can tell its not!

    And you still dont get that the major problem discused here is Hyperinsulinemia, consequenses of that and whats causing it!?

    I can reveal some of the conclusions so far.. so that you can cath up whit rest of the class!

    First.. its about genetic predisposisions.. then its about a bad diet, mostly of fast acting carbs and other stresses in a modern society, its about malnutrition and bad eating habbits!

    The other major cause to hyperinsulinemia is cancer in pancreas!

    And then there are more causes but those are rare!

  14. Paul the rat
    Ondrej,

    Just in case you might wonder what kind of "additional health benefits" I have in mind in my comment # 11, go to (for example) the post with heading: "Evaluate LCHF As a Treatment for Diabetes" and read comment # 10 by Rob. I never stop to wonder why are you trying so hard to make people sick.

  15. sten
    Hi Ondrej,
    Zepp is spot on, although he possibly complicated...

    Anything that raises blood sugar too much over 6 after a meal causes all the problems that we wish to avoid! ( I am a former angina patient. I went the short route to the same "end-station", heart disease, skipped diabetes-2 like many others.
    If we use the phrase "processed food", we wrongly exclude today's wheat -whole grain or not -from what I now regard as "bad food" for very good reasons:

    Dr William Davies made an experiment that he wrote about in his book, Wheat Belly.
    He managed to get old ancient "einkorn" wheat and baked bread on both this grain an modern wheat grain, that he ground and made from scratch, so to say.
    His blood sugar went up to 115 one hour after a bread on the old stuff but all the way to 165 for today's wheat with exact the same conditions.

    He means it is not only processing, it is mainly the hybridization which have gone on for the last 100 years that are the cause of the increasing blood sugar problems, in this part of our diet.

    If you then continue your reading with David Perlmutter's book "Grain Brain", he explains an ocean of increased neurlogical disorders also through same grains and new gluten proteins:
    A huge amount of the proteins in wheat today are "new" due to the intensive hybridization that rendered the modern high yield "dwarf wheat" that dominate 99% of wheat production today.

    So the Kitavan's will live happy and well until they pick up white mans sugar and his flour, or just sow our modern high yield wheat next year to save some effort that the rest of the world has done.
    And then the Kitavan's will meet the same lousy destiny we already have "given" to most other primitive people that were foolish enough to abandon their traditional ways for our "simple low cost ways", best originally described by Weston Price, now soon 100 years ago.

    LCHF is most likely the safest way to stay away from blood sugar swings in today's flood of "volatile" cheap carb products on offer.

  16. sten
    Hi Ondrej,
    I trust it is clear from my earlier reply on your #2 that we do not regard LCHF as the only option!
    A main carb culprit is mentioned in #15. Sugar and free fructose is of course carb public enemy #1.
    Do you share my conclusion that LCHF is a "safe way to avoid blood sugar spikes" ?
    Reply: #28
  17. sten
    Interesting. I used to smoke a lot and during the anti-smoking waves I gave in and gained then lots of weight which probably created that "perfect storm": Cardiovascular health undermined for years, followed by cerelal breakfasts spiking blood sugars, replacing that sugar free coffee "breakfasts" that had been standard up to then.
    Shortly after the "shit hit the fan", big time for me and it was then seven years before I eventually found LCHF !

    We may forget that the Kitavans were never - for what we know - exposed to our anti smoking propaganda, making it easy for them to stay slim to maybe 80 on average?
    I guess 80, like my smoking father and grand fathers! (One 97..) It seems a target that very few diabetics reach these days and of course a smoking diabetics is pulled down quickly by two deadly ropes. Yet the fags may be the lesser evil due to what you said about fat burning and hunger suppression. Let the Kitavans be happy their ways!

    Reply: #36
  18. Charlie
    Genetics determine risk of diabetes, the amount of sugar you can tolerate before it become a poison to you. Some can tolerate a lot but most have a limited threshold before it begin doing damage. The more you age the greater the probability of hormonal deterioration and for problems to appear. Kitavians are small isolated genetic group with a very particular lifestyle, that is not easily reproduced in modern society. Only a fool will base their diet on a lifestyle and genetics that he doesn't have.

    To that you have to add all the natural contaminants in our environment that we are exposed that they aren't and anyone with some common sense can understand why is foolish bringing the kitavians and other isolated populations to the discussion. One of the bigger offenders of our civilization are the grains specially the whites. The wheat kernels get stripped of their “bran” and “germ” layer, is then whitened using a chemical similar to chlorine bleach.  The chemical forms alloxan which  is known to destroy pancreatic function. Alloxan is so outstanding at destroying the pancreas that researchers commonly use it in clinical trials to induce diabetes in lab animals!  Regardless, combine alloxan-tainted white flour with nutritionally naked white sugar that many pastries use and you have an additional recipe for more diabetes.

    Reply: #23
  19. Ondrej
    @ PTR: "Here is a homework for you Ondrej, which will demonstrate to you quality versus quantity and properties of chemical compounds issue."

    Comrade Lenin said "quantity is a quality itself!"

    Reply: #25
  20. Ondrej
    @ BR: "It'll make a lot of people either diabetic, pre-diabetic, or obese, like 2/3 of the population."

    How come 2/3 of the Kitavans are not diabetic, pre-diabetic, or obese?

    Reply: #37
  21. Ondrej
    @ PTR: "Here it comes: consume whole glass of pure water and than consume one drop of potassium cyanide solution, see what happens. Make sure you consume pure water first."

    Are you trying to poison me? You are a bad boy!

    Reply: #24
  22. Ondrej
    @ PTR: "You don't get it do you, it is what that fat (quality and property of that coconut fat) do to Kitavans body that matters - the same effect is achieved by high fat ketogenic (BHB and company) diet, however high animal fat and animal protein with minimal carbohydrates diet conveys additional health benefits to our body compared to 80% banana plus 20% coconut diet. It is all in PubMed - go and get it tiger."

    If your statement is true, why not just recommend a diet with the only fat being 21% of coconut oil, like the Kitavans?

    Why bother with LCHF, Atkins, Ketogenic diets? According to Dr. Lindeberg, the Kitavans do not suffer any of the westerners' diseases.

    A Kitavan diet would be much cheaper and the health costs savings would be in the $trillions.

    Imagine all the good things that could be done with these health savings: Better housing, education, transportation, etc.

    Reply: #26
  23. Ondrej
    I find revolting any suggestion that some races are superior to others!
  24. Paul the rat
    good to know that you know Ondrej, that potassium cyanide is a toxin, glucose is a toxin too you know.
    Reply: #31
  25. Paul the rat
    Yeah, that is why comrade Lenin and comrade Stalin murdered million of innocent people, looks like their present successor is not far behind
    Reply: #32
  26. Paul the rat
    You really do not get it. Fascinating. Go and read #11 and #14. I do not have time (and desire for that matter) to write an essay about health benefits of animal fat/animal protein diet compared to plant diet for you. Go to PubMed.
    i missed "s" in million
    Reply: #33
  27. FrankG
    Quite apart from the fact that his childish posts simply underline his ignorance -- in every meaning of the word -- I take comfort in knowing that: the way technology is going, it is not so far fetched that one day, in the near future, Ondrej will be sitting down for a job interview and the interviewer will have already formed an opinion of him, based on his on-line presence... internet postings to here and various other blogs, which will never go away but may be gathered up and sifted through by a search engine in a matter of milliseconds. Then there will be no more places to hide, no more slimy rocks to scuttle away under. How I'd enjoy being a fly on the wall for that interview!

    This post is about helping people with diabetes or pre-diabetes. If you have nothing constructive to add (beyond the incredibly unhelpful suggestion that we all should have been Kitavans from birth) please take it elsewhere.

  28. Paul the rat
    "...Do you share my conclusion that LCHF is a "safe way to avoid blood sugar spikes" ?"

    Hey Sten,
    the fact that Ondrej did not answer your (above) question (not the first time when he is asked precise question) indicates to me that he is a closed-minded fanatic, who is afraid (as someone before pointed this out) to admit "sorry I was wrong on this one". He is 100% preoccupied with CICO.

    FrankG don't worry, Ondrej will have well paid job in health industry - they are waiting for him. (although personally I think that he is a"health and fitness" coach in some gym.

  29. Paul the rat
    Normally I do not scan google and blogs, however I got internal urge to search for Kitavans and well, seems that not all is as rosy with them. I do not know who Primal North is.

    http://primalnorth.blogspot.de/2012/08/jaminism-and-kitavans-are-not-...

  30. Paul the rat
    Someone says to me that Kitavans consume large quantity of papaya. Papaya contains a number of phytochemicals, which regulate insulin/glucagon game, but this game is much better regulated (especially in those who are borderline or diabetic) by LCHF. Although I would say that folks with diabetes might benefit form consuming papaya in the amounts below their individual carbohydrate threshold.

    http://evolutionarypsychiatry.blogspot.de/2010/09/alzheimers-patholog...

    Reply: #34
  31. Ondrej
    @ PTR: "good to know that you know Ondrej, that potassium cyanide is a toxin, glucose is a toxin too you know."

    Good to know that you that you are a fool trying to trick me.

  32. Ondrej
    @ PTR: "Yeah, that is why comrade Lenin and comrade Stalin murdered million of innocent people, looks like their present successor is not far behind"

    That's your opinion. According to them they were enemies of the people.

  33. Ondrej
    @ PTR: "You really do not get it. Fascinating. Go and read #11 and #14"

    You are the one that doesn't get it, relying on "studies" rather than live populations.

    But when you are brainwashed into non-tenable paradigms...

  34. Ondrej
    @ PTR: "Normally I do not scan google and blogs, however I got internal urge to search for Kitavans and well, seems that not all is as rosy with them. I do not know who Primal North is".

    Desperate for a response once again you rely on anybody that will repeat what you want to hear..Specially a white supremacist KKK looking guy, pick up truck and all. He probably reflects your personal beliefs.

    Of course Dr. Lindeberg lied, right.

    Reply: #35
  35. Paul the rat
    "….He probably reflects your personal beliefs…"

    well, at least I do not count V. Lenin as my comrade and cite his delusional visions.

    "...relying on "studies.."
    I also listen to people and their life-stories, such as those posted here for example and many of whom I know personally. But you do not.

    "..Good to know that you that you are a fool trying to trick me."
    it seems that you can not tell joke from reality either.

    And that will be all from me Ondrej, I did not realized that, well let's stop here shall we

  36. Galina L.
    Just go easy Sten! Don't rush to start smoking again, because there is a down-side. It is possible the sunny climate of Papua New Guinea gave them some protection against atherosclerosis, associated with smoking . Inuits all smoked when Stefansson met them, as far as I know. They do have atherosclerosis in their population, but no strokes, cancers, diabetes, caries.
  37. Galina L.
    Kitovans were metabolically healthy because they ate ones a day and refined carbs were not a part of their diet. Why to bother to eat LC diets? I suspect that for the people who already developed some degree of insulin resistance,or for diabetics, eating like Kitivans wouldn't be enough to stay healthy. I hope you noticed already, no one sane recommends for everybody a diet very low in carbohydrates. We discuss here a therapeutic use of LC diets.
    Kitovans are not superior genetically . Their health would deteriorate very fast on our modern food, even with the same macronutrients ratio. For better of for worse we do live in a modern industrialized world, and even just for practical reasons it is more feasible for us to skip most (or just refined for metabolically healthy people) of available carbohydrates, than to re-create life of Kitovans, people in a rural China or Australian Aboriginals.
  38. Paul the rat
    Keep that toxic glucose down

    Nutrition. 2012 Oct;28(10):1028-35. doi: 10.1016/j.nut.2012.05.001. Epub 2012 Jul 26.

    Targeting insulin inhibition as a metabolic therapy in advanced cancer: a pilot safety and feasibility dietary trial in 10 patients.

    Fine EJ, Segal-Isaacson CJ, Feinman RD, Herszkopf S, Romano MC, Tomuta N, Bontempo AF, Negassa A, Sparano JA.
    Source
    Department of Radiology (Nuclear Medicine), Albert Einstein College of Medicine, Bronx, New York, USA. eugene.fine@einstein.yu.edu
    Abstract
    OBJECTIVE:
    Most aggressive cancers demonstrate a positive positron emission tomographic (PET) result using ¹⁸F-2-fluoro-2-deoxyglucose (FDG), reflecting a glycolytic phenotype. Inhibiting insulin secretion provides a method, consistent with published mechanisms, for limiting cancer growth.
    METHODS:
    Eligible patients with advanced incurable cancers had a positive PET result, an Eastern Cooperative Oncology Group performance status of 0 to 2, normal organ function without diabetes or recent weight loss, and a body mass index of at least 20 kg/m².

    Insulin inhibition, effected by a supervised carbohydrate dietary restriction (5% of total kilocalories),

    was monitored for macronutrient intake, body weight, serum electrolytes, β-hydroxybutyrate, insulin, and insulin-like growth factors-1 and -2. An FDG-PET scan was obtained at study entry and exit.
    RESULTS:
    Ten subjects completed 26 to 28 d of the study diet without associated unsafe adverse effects. Mean caloric intake decreased 35 ± 6% versus baseline, and weight decreased by a median of 4% (range 0.0-6.1%). In nine patients with prior rapid disease progression, five with stable disease or partial remission on PET scan after the diet exhibited a three-fold higher dietary ketosis than those with continued progressive disease (n = 4, P = 0.018). Caloric intake (P = 0.65) and weight loss (P = 0.45) did not differ in those with stable disease or partial remission versus progressive disease. Ketosis was associated inversely with serum insulin levels (P = 0.03).

    CONCLUSION:
    Preliminary data demonstrate that an insulin-inhibiting diet is safe and feasible in selected patients with advanced cancer. The extent of ketosis, but not calorie deficit or weight loss, correlated with stable disease or partial remission. Further study is needed to assess insulin inhibition as complementary to standard cytotoxic and endocrine therapies.

  39. Paul the rat
    Folks with diabetes might find this useful.

    @Galina, following your comment, this paper also show (as so many other publications) how intricate the relationship between our biochemistry and food we eat is.

    Mol Nutr Food Res. 2013 Nov 24. doi: 10.1002/mnfr.201300477. [Epub ahead of print]

    Lemon balm extract causes potent antihyperglycemic and antihyperlipidemic effects in insulin-resistant obese mice.

    Weidner C, Wowro SJ, Freiwald A, Kodelja V, Abdel-Aziz H, Kelber O, Sauer S.
    Source
    Otto Warburg Laboratory, Max Planck Institute for Molecular Genetics, Berlin, Germany; Department of Biology, Chemistry, and Pharmacy, Free University of Berlin, Berlin, Germany.
    Abstract
    Over the last decades polyetiological metabolic diseases such as obesity and type 2 diabetes have emerged as a global epidemic. Efficient strategies for prevention and treatment include dietary intervention and the development of validated nutraceuticals. Safe extracts of edible plants provide a resource of structurally diverse molecules that can effectively interfere with multifactorial diseases. In this study, we describe the application of ethanolic lemon balm (Melissa officinalis) leaves extract for the treatment of insulin-resistance and dyslipidemia in mice. We show that lemon balm extract (LBE) activates the peroxisome proliferator-activated receptors (PPARs), which have key roles in the regulation of whole body glucose and lipid metabolism. Application of LBE (0.6 mg/mL) to human primary adipocytes resulted in specific peroxisome proliferator-activated receptor target gene expression. LBE treatment of insulin-resistant high-fat diet-fed C57BL/6 mice (200 mg/kg/day) for 6 weeks considerably reduced hyperglycemia and insulin resistance, plasma triacylglycerol, nonesterified fatty acids and LDL/VLDL cholesterol levels.

    Taken together, ethanolic lemon balm extract can potentially be used to prevent or concomitantly treat type 2 diabetes and associated disorders such as dyslipidemia and hypercholesterolemia.

  40. Galina L.
    Paul,
    I wonder, why then not more people try to use lemon balm as a supplement? The human interest to substances is very remarkable. Insects in my garden clearly think that aromatics are pesticides, but humans are strangely attracted to such semi-poisons and consider it to be food/taste-enhancers.

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