How Low Can I Go?
Apr 02, 2010 by Bill Rawls, M.D.
More than once I’ve made myself a nutritional guinea pig; this time to address the nagging issue of elevated blood glucose. Like most Americans, for most of my pre-forty years I was a compulsive carbohydrate junky; surviving off of pasta, bread, cakes cookies and graham crackers ubiquitously found in hospital snack areas.
When my fasting blood glucose crossed a redline of 100, my focus changed, but not before doing irreparable damage to the insulin producing cells of my pancreas. With close attention to carbohydrate consumption I have been able to keep my fasting level below 100, but never below 90. Current thought would suggest anything below 100 is satisfactory and complacency set in; that is, until recently reading a book called The Diabetes Solution, by Richard Bernstein, M.D.
The credibility of the author is defined by his personal struggle with diabetes. At age 12 he developed type I diabetes with complete loss of any insulin producing capability. Being dissatisfied with statistics of debilitating complications and premature death, he stepped outside the recommendations of the day and learned to strictly control his blood glucose by his own regimen of diet and lifestyle modifications combined regularly-timed insulin injections. Trained as an engineer, after tackling the diabetes problem, he enrolled in medical school at age 45 to help others do the same. He has been doing so ever since. Now in his mid-seventies he leads a robust life and does not suffer any complications of diabetes. His blood glucose averages 83. He eats no fruit, no grain, only certain beans, select low glucose vegetables and mostly meat. His cholesterol is enviable.
While this diet goes in the face of everything we have come to except as healthy, it does work for his particular situation. And it does suggest that most people are consuming too much glucose in the form of starches and sugar. Very likely, those of us complacently living with blood sugars averaging 95 to 110 are doing more damage than readily apparent, and certainly those consistently breaking 110 should be getting serious about dietary modifications.
I’ve decided to take it on as a personal challenge. How low can I go? Is it possible, without medications, for someone with mild impairment to consistently keep fasting levels below 90 and maintain an average below 100? I’ve purchased a glucometer and have started regularly checking blood glucose levels before eating in the morning and again 2 hours after meals. Sugar and wheat are already almost absent from my diet, but I’m going to try to retain oats, barley and quinoa, which are supposed to have less effect on blood glucose. I have a feeling that rice and most corn products will have to go and fruit will have to be reduced. I hope to keep it healthy and avoid resorting to high protein, high meat consumption to reach my goals.
Above all, it will be a positive learning experience that will help me better relate to one of the most significant, but at the same time most avoidable, contributors to disease that most Americans face. Please stay tuned for updates on my progress!
Glucose Control, Part II article has now been posted as a follow up to "How Low Can I Go?". Click here to view!
Categories: Nutrition, Weight Management,
Tags(s): Diabetes,
Previous Comments
Peggy Spencer- Apr 02, 2010
It is reassuring to hear that you were once a carbohydrate junky! Too funny! Well that gives me hope for my journey to better health. My goal for the spring is to expand my "vegetable horizon." I am dragging my husband into this challenge too, whether he likes it or not! Thanks Dr. Rawls!
Bill Rawls, MD- Apr 05, 2010
Vegetables can always do you good! And you will be surprised how quickly your taste buds will adapt (and your husband's too!). Thanks for reading, Peggy, and please keep us posted on your progress!
Dwight- Apr 06, 2010
What about grade B Maple Syrup, I recently heard about a study showing it has a lot trace minerals but nothing was said about its impact on blood sugar.tks.
Bill Rawls, MD- Apr 07, 2010
Thank you for your comment! I do not claim to be an expert on maple syrup but I have heard that the grade B variety contains a small amount of trace minerals. As for the sugar, I would suspect that the sugar content is the same as regular maple syrup. That said, waffles with maple syrup and nuts is one of my favorite weekend treats! Go ahead and enjoy in moderation!
Sharon Harker- Apr 07, 2010
I't has taken me 4 months to faithly follow the "Breaking the Viscious Cycle" program you suggested but it has worked like a charm. Eight months later, I've said bye-bye to the Byetta and lost 15 very stubborn pounds. But I still crave carbs and will have occasional glucose spkies, so I am very interested in your assessment of the Hunger Buster Smoothie-especially the taste.
Bill Rawls, MD- Apr 13, 2010
I am so glad to hear that this program has worked well for you! The hunger buster smoothie is delicious and I do hope you will give it a try. Really, everyone loves it! The chia seeds and hemp powder are very mild in flavor. The coconut is a bit stronger, but generally blends in with the other flavors. You can add your own taste preference with the different fruits, sweeteners, or even cocoa or greens powders. If you give it a try, please let me know what you think! Thanks for your support and for commenting here on the website!
