Monitoring and managing blood sugar is an extremely effective way to
manage carbohydrates and gain control over weight.
Check blood sugars
Immediately prior to
And then 30 to 60 minutes
After the start of each meal.
Ideally, the blood sugar 30-60 min. after a meal should be no higher than prior to eating.
This simple insight provides
- Extraordinary control over metabolism,
- Helps rapidly reverse diabetes and pre-diabetes, and
- Could even accelerate weight loss.
The goal here is not to control blood sugar with medication or insulin but to identify problem foods that provoke blood sugar and insulin, thereby impairing your weight-loss efforts.
Using a finger-stick blood sugar meter both pre and post-meal can be a very powerful tool for weight loss and the reversal of metabolic distortions such as high blood sugar.
How to apply the information?
If your blood sugar increases from, say, 90 mg/ dl to 140 mg/ dl 30 to 60 minutes after eating, then re-examine the foods you ate to identify the culprit. The answer will be found in some hidden or underappreciated source of carbohydrates. Cut back on your portion size or eliminate that food. In the meantime, go for a walk, ride a stationary bike for 20 minutes, or engage in some other light activity to drop your blood sugar back to its starting level.
Once a meal has been demonstrated to be safe without raising blood sugar, there is no need to retest that meal in the future, unless you add or change one or more components. After just a few weeks of this, you will know which foods cause blood sugar trouble, and testing will only be necessary when you’re introducing unfamiliar foods.
Monitoring blood sugars to maintain no change pre- and post-meals works wonders for many people who find they can finally snap out of a stubborn weight plateau.
If you don’t like the idea of checking finger-stick blood sugars, consider having your doctor measure a value called hemoglobin A1c (HbA1c). This value reflects blood sugar fluctuations experienced over the previous 90 days.
The typical primary care doctor will say something like, “Your HbA1c is less than 6.5 percent, so you are okay,” meaning that, you don’t have diabetes and don’t need diabetes medication.
What he or she is not saying is that your HbA1c is ideal and does not have implications for health. That’s just not the case. In fact, people with HbA1c values in the “normal” range say, 5.6 percent are still at an increased risk for heart disease, cancer, hypertension, and dementia.
An HbA1c value of 5.0 percent or less represents the ideal level.
If your doctor won’t test you, you can buy in-home test kits for HbA1c from the pharmacy. After you test yourself, make sure you find a new doctor.
Yours in grainless health,
Dr. William Davis
PS: Having the right tools makes every task easier!
Many people are frightened at the prospect of getting their blood checked for anything, and they are particularly frightened by the prospect of checking it themselves with a Do-It-Yourself Glucose Meter. They’re frightened that it could be painful or expensive, or that it would make them feel like they have diabetes.
Have no fear! As diabetics and anyone else comfortable with checking blood sugars will attest, the process is easy. It is not painful. The devices used to prick the finger are spring-loaded and cause minimal discomfort.
Glucose monitors are inexpensive, especially if you obtain a device and test strips from your physician, who will often just give them to you. The device manufacturers give them to physicians, since their money is made on the repeat sales of test strips. If worse comes to worst, you might have to shell out the equivalent of the cost of a nice dinner at a restaurant to purchase a glucose meter and test strips for glucose and ketones.
There are a number of options out there. I’ve had good experiences with the OneTouch Ultra, Accu-Chek Aviva, Bayer Contour, and ReliOn brands. The Abbott Precision Xtra tests for both glucose and ketones, using different test strips for each.
They are easy to use. Instructions are provided with each device, and it will take about 15 minutes to get any of these up and running. It only takes minutes. Once you get comfortable with the process, it requires just 1 to 2 minutes to obtain a blood sugar or ketone value.