I saw a new diet recently that claims to slow the absorption of sugar (read carbohydrates) into our blood. It gave me pause, because I realized this is pretty much what I have been doing recently and my BGs have been lower, ranging from 85-120, even though I do not use medications.
Here were the rules that were offered:
1. Eat a fatty snack 10-30 minutes before your meal because this slows down the digestive process by slowing the opening of the pyloric value that allows the stomach to empty.
2. Start your meal with a salad because soluble fiber soaks up the starch and sugar you will be eating during the rest of the meal.
3. Have some vinegar with your meal because the acid affects the starches in your meal; also helps increase your sensitivity to insulin. Easiest way to do this may be to use a mild vinegar as your salad dressing.
4. Include protein in every meal.
5. Include lightly cooked or roasted vegetables in every meal (don't overcook because overcooked vegetables don't soak up as much starch).
6. Have a glass of wine with dinner, if you are going to have a glass. Alcohol slows the livers production of glucose. The best time to have it is with a meal.
7. If you are going to eat sweets, eat a small amount only as dessert, not as a snack. The earlier part of the meal will help to buffer the effect of the sugar on your blood glucose level.
I have found this works very well for me. I am also finding that my highest postprandial reading comes at 1.5 hours after a meal eaten in this order where my usual highest reading comes at 2.0 hours.
If you try this for a few meals, I'd be very interested in hearing if it is helpful to you. If you make adjustments, you could share those also. My major adjustment is to drink filtered water with the juice of 1 lemon with my lunch and dinner. Those are the meals where I eat more carbs and so more acid seems to be helpful for me.
Please share your thoughts and experiences with us so we can all learn…
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