How to slow the absorption of sugar nutritionally

Caroltoo
By Caroltoo Latest Reply 2012-03-21 16:39:38 -0500
Started 2012-03-10 18:37:04 -0600

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…


53 replies

jigsaw
jigsaw 2012-03-21 12:37:41 -0500 Report

As I read over the info here, and i realized that I utilize quite a few of the rules listed without a complete understanding. I was not aware of how everything listed worked but by coincidence it is much of what I do. Being familiar with some of the info here, and using much of it in practice, I think it's all well an good!

Caroltoo
Caroltoo 2012-03-21 13:46:56 -0500 Report

Yes, Nick and I felt that deja vu sensation also. This is very close to what we three have developed for ourselves by trial and error with our own bodies.

jigsaw
jigsaw 2012-03-21 14:59:47 -0500 Report

Sorry, I just read your reply again, and I thought you called me Nick! I mis-read it! So that's why you might be scratching your head a little at my prior responses.

Caroltoo
Caroltoo 2012-03-21 15:02:03 -0500 Report

Just thought it was that "Diabetes and Aging" thing playing out in real life. I live with an Alzheimer's patient, I do know how to adapt and keep going!

jigsaw
jigsaw 2012-03-21 15:39:42 -0500 Report

I don't joke about Alzheimer's, and the thought never crossed my mind! I definitely appreciate your sensitivity, but you brought it up, not me. I apologize if I inadvertently hit a sensitive spot. I think this is heading in the wrong direction somehow, so I'll just move on.

Caroltoo
Caroltoo 2012-03-21 15:52:49 -0500 Report

Al … relax, we aren't being serious here. Laugh! I'd go under if I couldn't have a sense of humor with this heavy stuff.

jigsaw
jigsaw 2012-03-21 16:39:38 -0500 Report

I was just concerned that maybe I came accross the wrong way. Glad to see we're on the same page! If your free tonight, I'll fly out to Hawaii, and take you guys to dinner ( on me ) ! Name the style low carb food!

jigsaw
jigsaw 2012-03-21 13:57:52 -0500 Report

Ok Nancy! A pleasure to meet you, I'm Al ?! Must be diabetes and ageing !

Caroltoo
Caroltoo 2012-03-21 14:54:15 -0500 Report

I've been rereading my collection of Custler novels with a few "terror in the mid-east" and/or grail quest types thrown in for variety.

pixsidust
pixsidust 2012-03-14 11:45:17 -0500 Report

I can't tell you how much I appreciate this discussion.
It make sense amd I would like to try it except the wine
Is that really as harmless to a Diabetic?
I never drank even before I was diabetic
I always ordered orange juice when I went dancing in my younger days
I hate the feel of a hangover and it does not take me much

Caroltoo
Caroltoo 2012-03-14 16:11:36 -0500 Report

What I got from the comment about wine wasn't that you needed to use it, but that it was best taken with a meal, if you chose to drink some.

Nick1962
Nick1962 2012-03-13 14:14:33 -0500 Report

Thanks Carol for digging this up (sure, now that I've been working at it for 5 years) :)! This is pretty much how I eat on weekends and week nights. Most days I have "lemon water" like yours available at all times, not just meals. I have many itterations of vinegar for meals - "finishing" sauce (red pepper infused) for pulled pork and such, and I save pickle juice for salads.

Caroltoo
Caroltoo 2012-03-13 19:13:56 -0500 Report

Funny, me too, Nick. Lemon water is my go-to drink almost all day. Reuse my dill pickle juices, also. Have at least 8 varieties of vinegar on hand.

Well … you've been working on it 5 years, I'm closer to 10, and someone else published it, but at least it is out there for folks to use.

Nick1962
Nick1962 2012-03-14 07:44:25 -0500 Report

Finely shredded napa cabbage, pickle juice, a bit of crumbled bacon and some feta make for a great slaw! Ooooh new idea! In addition to DC the TV show, how about DC the Restaurant?

Gabby
GabbyPA 2012-03-21 08:39:26 -0500 Report

Teresa Rose has already got her sights on a cup cake shop. We should root her on for sure! I will make a few on-line orders from her.

Gabby
GabbyPA 2012-03-21 09:53:02 -0500 Report

Mini cupcakes are the best in portion control. It is easier to order just a little one or two instead of baking an entire cake.

pop2
pop2 2012-03-21 11:31:27 -0500 Report

little tricks like small bites of dark chocolate ,I dont like the dark as well so I will only have a
very small piece.

Nick1962
Nick1962 2012-03-21 11:15:32 -0500 Report

I was never big into sweets myself, but if they are really good, I may have to break my diet just once. I have a hankerin' for something like a german chocolate, black walnut, carrot cake type thing.

Young1s
Young1s 2012-03-21 12:44:14 -0500 Report

Hahaha! Lucky for me I have sworn off cakes for a while and have great will power. And a healthy dose of fear. Last time I had cake, my level shot up to 350. Not trying to go there again.

Nick1962
Nick1962 2012-03-21 13:26:30 -0500 Report

Good for you! I guess we'll be seeing pictures of that sundress sooner than expected (and we DO want pictures)!

Teresa Rose
Teresa Rose 2012-03-12 17:27:42 -0500 Report

Thank You Carol for this discussion topic. It will help me very much. I will be doing
this.

Caroltoo
Caroltoo 2012-03-12 19:34:06 -0500 Report

Its really easier to do than it sounds. For example, I was sauteeing a zucchini in olive oil for part of my lunch today, so I did it first and used the EVOO as my "before meal" fat.

BobbieNJ1000
BobbieNJ1000 2012-03-11 16:35:35 -0500 Report

This is really helpful. As a fairly new T1, I have just a couple questions:
1) Is the fatty snack carb-free or carb+fat?
2) Assuming in-range pre-meal BG, when would you bolus?
Thanks for sharing this!

Caroltoo
Caroltoo 2012-03-11 16:49:31 -0500 Report

I'm controlling my diabetes with diet, exercise, stress management, and a variety of supplements, so I really can't speak to when you would use your insulin. My guess would be when you eat the fatty food, and then start your meal within the next 10-15 minutes or whatever your insulin requires.

I frequently have a piece of string cheese or a few bites of some vegetables I've sauted in olive oil for a part of the main meal. Since I am the only cook in the family, tasting seems just a natural part of getting things ready to put on the table and doesn't have to be a "separate" something, just separated by a little bit of time so it can act on the pyloric value.

Gabby
GabbyPA 2012-03-11 11:49:58 -0500 Report

This is a great list. It is kind of a combined list of things I have tried over the years individually. I think I will be printing this one out and trying to get that done on a regular basis. Maybe because I didn't combine these, they never gave me the results I was looking for. Thanks!

Caroltoo
Caroltoo 2012-03-11 12:18:37 -0500 Report

I've really been having good results with the pieces I was doing. I, too, am glad to have had someone put it all together in one place. The credit goes to Prevention Magazine and the book it's explained in is out through Rodale Press.

kidzma
kidzma 2012-03-20 18:38:51 -0500 Report

Carol can you please tell me the name of the book? Thanks

Caroltoo
Caroltoo 2012-03-20 21:37:43 -0500 Report

The Sugar Blockers Diet: Eat Great, Lose Weight — A Doctor's 3-Step Plan to Lose Weight, Lower Blood Sugar, and Beat Diabetes —While Eating the Carb You Love, by Rob Thompson, MD and published by Rodale Press, 2012.

For a shorter version, pick up a copy of the March, 2012 issue of Prevention Magazine. Rodale's books are usually $35-40 dollars plus shipping.

Gabby
GabbyPA 2012-03-11 12:19:42 -0500 Report

I printed it out, so now next grocery shopping trip I need to make some plans.

Caroltoo
Caroltoo 2012-03-11 12:28:33 -0500 Report

Add some lemons in too. A glass of lemon water at breakfast time is much more palatable then trying to figure out how to use vinegar in your breakfast.

Also, there is a light, though more expensive vinegar, called Champagne Vinegar. Balsamic is great on salads, but the Champagne Vinegar does really nicely on cucumbers and other foods which have more of their own flavor.

Gabby
GabbyPA 2012-03-11 12:37:03 -0500 Report

I have a morning drink that sounds gross, but is good for me. It is aloe juice, lemon and lime juice, vinegar, cayenne pepper, cinnamon, food grade peroxide and water. It will curl your hair, but it has a lot of great components in it that I try to do to keep my body alkaline.

I love balsamic vinegar. Once I discovered it, there was no going back. I will have to see this other one on my garden cukes when they come around.

Gabby
GabbyPA 2012-03-12 09:38:23 -0500 Report

It does take some getting used to. I do add truvia to it. You are supposed to use local honey in it, but that spikes me too bad. Even the tupelo honey that is supposed to be better for diabetics does the same thing.

Caroltoo
Caroltoo 2012-03-11 12:43:24 -0500 Report

The usual receipe over here use sugar and vinegar as a marinade. I've just come to where I skp the sugar and use just the vinegar.

Yes, that is an unusual sounding breakfast mix. You and I must have read some of the same information about the acid foods vinegar and lemon turning alkaline in the body.

Gabby
GabbyPA 2012-03-12 09:37:25 -0500 Report

Yep, when I saw lemons on that alkaline list, I was shocked. But happy. I can keep my body alkaline around 6.8-7.0 range. I am happy with that for now.

Gabby
GabbyPA 2012-03-13 08:48:17 -0500 Report

I have a roll of ph paper and I use that with my saliva. You just put it on your tongue and then compare it to the chart on the roll. I would be better to have a little higher number, but it is an improvement, so I am happy and I didn't have to get that expensive alkaline water machine.

Caroltoo
Caroltoo 2012-03-12 12:14:13 -0500 Report

Most of us assume it based on the acidity/alkalinity of the food we eat. I've seen that list online and also in my previous chiropractor's office. I've never been tested. Maybe Gabby has since she has mentioned a specific range.

James, this came on up my list of notifications, so don't know if Gabby was also notified. You might ask on her profile.

Gabby
GabbyPA 2012-03-13 08:49:50 -0500 Report

Kind of but it is a LOT cheaper and you don't have to poke your finger. You can pee on the strip also. Either way, it is a window into what your body is doing. Since your diet has changed so much, I bet you are pretty alkaline.

Caroltoo
Caroltoo 2012-03-12 14:01:24 -0500 Report

No. I suppose that a ph test strip for urine might give you an idea, but, for me, it's a common sense approach mostly based on knowledge of consumption of types of food.

flipmom
flipmom 2012-03-11 00:00:27 -0600 Report

thanks for putting them all together .. I have read them in bits and pieces..

Caroltoo
Caroltoo 2012-03-11 00:12:54 -0600 Report

Yes, individually, it really is nothing new. I had started putting most of these together, but I must give credit to Prevention Magazine (not the website) for printing it in this format. I was doing 1-5 and still trying to add almonds to any sweet I might have as a snack.

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