The advice you will find below is an edited, updated version of the excellent advice written by a lady named Jennifer, which 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.
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 |
What you will discover by this is how long after a meal your highest reading comes... and how fast you return to "normal." Also, you may learn that a meal that included bread, fruit or other starches and sugars (carbohydrates) gives you a higher reading.
Step 2: For the next few days cut back on your carbohydrates
Eliminate breads, cereals, rice, beans, any wheat products, potato, corn, and fruit. Get all 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.
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!
You can download a one page, printable PDF version of this advice from these links: Version using mg/dl (U.S. usage) MMol/L Version
Foreign Language Versions
Dutch 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
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 New Kindle Short Read Gives You the Essential Information You Need
Our new Kindle Short Read, How To Lower Your Blood Sugar: The 30 Minute Guide for People with Diabetes, Prediabetes, and Insulin Resistance
is designed to be read in 30 minutes.
It goes into more detail on how to lower your blood sugar using this strategy. In addition, it:
- Explains what causes diabetes.
- Tells you what blood sugar levels cause heart disease and complications.
- Reveals what raises blood sugar.
- Points out what to do in the rare cases where the strategy described here doesn't give you normal blood sugars.