|How to Lower Your Blood Sugar|
Over the past decade and a half thousands of people with Type 2 diabetes have dramatically lowered their blood sugar using this very simple technique which was first published on the alt.support.diabetes newsgroup. Unlike most other strategies you may have encountered, this one does not tell you what to eat. Instead it teaches you how the meals you are currently eating affect your blood sugar and then guides you through the process of adapting those meals so that they will be more blood sugar friendly. Try it for a week and you'll see how well it works.
How to Lower Your Blood Sugar
Step 1: Eat whatever you've been eating and write it all down Eat normally, but use your blood sugar meter to test yourself at the following times. Write down what you ate and what your blood sugar results were:
|Upon waking (fasting)|
|1 hour after each meal |
|2 hours after each meal |
Note: People often ask where to start measuring the hour after eating. For most people measuring from the end of the meal works well. If you take more than 45 minutes to eat your meal, measure from when you eat the course that contains the most starch and sugar.
What this will tell you is when your blood sugar is at its highest after your meal and how long it takes to drop back down. Most people also will see that all starches and sugars, even the ones that nutritionists tell us are "healthy" like whole grains and fruits can raise our blood sugars dramatically compared to fats and proteins.
Step 2: For the next few days cut back on your carbohydrates Cut back on breads, cereals, rice, beans, any wheat products, potato, corn, and fruit. If you are eating gluten-free foods, stop eating anything designed to replace wheat-based foods, too.Get most of your carbohydrates from veggies. Test your modified meals using the same schedule above. See what impact you can make on your blood sugar by eliminating various high carbohydrate foods.
Be aware that some foods, like pasta digest slowly, so you won't see a blood sugar spike one hour after eating or even, at times, two. But if you test pasta at four or five hours after eating, you may see a spike. The same is true of foods that contain the sweeteners used in "sugar free" foods sold as being good for diabetic diets. These often will produce a significant blood sugar spike an hour or two later than when you'd see the spike from regular sugar. If a food seems too good to be true, test another hour or two later.
The closer we get to non-diabetic readings, the greater chance we have of avoiding horrible complications.
Here are what doctors currently believe to be non-diabetic readings:
|Fasting blood sugar||under 100 mg/dl (5.5 mmol/L)|
|One hour after meals ||under 140 mg/dl (7.8 mmol/L)|
|Two hours after meals ||under 120 mg/dl (6.6 mmol/L)|
If you can do better than this, go for it. At a minimum, The American College of Clinical Endocrinologists recommends that people with diabetes keep their blood sugars under 140 mg/dl (7.8 mmol/L) two hours after eating.
When you achieve normal blood sugar targets, you can start cautiously adding back carbohydrates, making sure to test after each meal. Stop adding carbohydrates as soon as you get near your blood sugar targets.
Recent studies have indicated that your "after meal" numbers are those most indicative of future complications, especially heart problems.
Step 3: Test Test Test!Remember, we're not in a race or a competition with anyone but ourselves. Play around with your food plan. Test, test, test! Learn what foods cause blood sugar spikes and what foods cause cravings. Learn which foods give you healthy blood sugars.
No matter what anyone tells you, if a food raises your blood sugar over the targets you are aiming for, that food should not be part of your diabetes food plan. Your blood sugar meter will tell you what the best "diabetes diet" is for your body. Use it and regain your health!
Download the "How to Lower Your Blood Sugar" One Page Printable FlyerYou can download a one page, printable PDF version of this advice from these links:
Version using mg/dl (U.S. usage)
Foreign Language VersionsDutch Download in Dutch
Swedish: Download in Swedish
Bahasa (Indonesian): Download in Bahasa (Indonesian)
German in MMOL/L Download in German using MMOL/L
German in mg/dl Download in German using mg/dl
Hebrew Download in Hebrew
Spanish Download in Spanish
Brazilian Portuguese Download in Brazilian Portuguese
If you'd like to translate the flyer into your native language, learn how from this Blog Post.
Need Help Deciding What to Eat?Visit this page to learn some tried and tested lower carb eating strategies that will make it easier to give up the high carb food that is harming you.
What Can You Eat When You Are Cutting The Carbs?
Our Full-Length Book Gives many more tips. Blood Sugar 101: What They Don't Tell You About Diabetes is a 240-page book that goes into far more detail than any web page can about why blood sugar deteriorates, what blood sugar levels cause complications, and how to lower your blood sugar safely with both diet and safe drugs. It also gives strategies for lowering blood sugar safely using diet for people taking insulin or an insulin stimulating drug. You'll find extensive sections on how to stick to a diet that lowers blood sugar for years, not months, and a lot of information about the foods and supplements that will be most helpful to people who are trying to lower their blood sugar. Blood Sugar 101: What They Don't Tell You About Diabetes also examines what peer-reviewed research has found about alternative ways of lowering blood sugar with diet and commonly prescribed drugs.
Blood Sugar 101: What They Don't Tell You About Diabetes
You can find the print or downloadable versions of the new, second edition of this bestselling diabetes book on Amazon using this Amazon Link or at a number of other online bookstores using this link to Many Other Online Bookstores.
NOTE: This advice is an edited, updated version of the excellent advice written by a person named Jennifer that she posted for many years on the alt.support.diabetes newsgroup. It has helped thousands of people bring their blood sugars down to the level that gives an A1c test result in the 5% range. Note: The Jennifer who wrote the advice is not the Jenny Ruhl who maintains these pages.