Told by offhand 'phone call

[rebrascora]

@Barfly Interesting article on cholesterol that you posted. I seem to buck the trend in that my diet is now very high in saturated fat and my cholesterol is continuing to reduce. I eat A LOT of good quality cheese and cream and fatty meat. I actively seek out the fattiest joints and cuts because they have more flavour. I have always loved fatty meat. I use any rendered fat during roasting to cook other food like eggs and veg in. I do think that eating a lot less carbs has an impact on that and I wonder if it may be the carbs together with the saturated fats which are the problem in the studies mentioned by @Eddy Edson I don't think there is any information about the other things people in those studies were eating. Nothing is ever simple or straight forward or unconnected to anything else in the body and it is easy to draw conclusions by just looking at one small system or aspect in isolation.
I am no advocating that people eat as much saturated fat as me or as little carbs, we all have to find a balance that fits in with our tastes and lifestyle and what makes us feel "well" but I definitely feel so much fitter and healthier for eating a diet high in saturated fat and low in carbs and my cholestrol levels are reducing and my nurse and consultant are happy even though my level is currently 4.5 and no need for talk of statins. My nurse today actually said "your cholesterol level is good"!

As regards your data, post meal readings are pretty meaningless without being linked to a pre meal reading and a food diary. You need to be looking at the difference between the pre and 2hr post meal reading to see how the food you ate in that meal and particularly the carbohydrate element, affected your levels. BG levels fluctuate quite significantly throughout the day and night depending upon a large number of factors. The pre meal reading helps to isolate the rise in BG level due to that meal. Without it you have no baseline.
If you are "pretty tech-savvy" then set an alarm to remind you to test before and after meals 😉

The MySugr app can be helpful to record readings and food intake and plot graphs and stuff. On a graph you will see a lot easier when your BG levels spike too high and then it is just a question of reducing the carb content of that meal and trying again next time you have it until you get the portion size to a point that your body can cope with it or ditch that particular carb type in favour of something else. You are looking for a rise in BG of less than 3mmols during that period but ideally no more than 2mmols most of the time. Sometimes the post meal reading might be lower than the pre meal reading and that is OK and shows that your body is starting to work more efficiently with it's own insulin to reduce levels.

The "normal range" for BG is considered to be 4-7 before a meal and below 8.5 2 hours post meal, but is is worth understanding that non diabetic people can drop below 4 and go above 10 very occasionally, usually just for brief spells until their body regulates it and brings them back into balance. For instance it would not be uncommon for some people to drop below 4 in the depths of sleep or unreasonable for them to hit 10 if they ate a couple of Mars Bars on the trot but their bodies will release glucose from the liver in the first instance or release insulin in the second to rebalance it.

As a Type 2 your body has likely become insulin resistant so it is unable to efficiently remove the excess glucose in your blood and so your levels stay high for too long and the body starts to adjust to this new higher level and see it as normal so the balancing process gets out of calibration. By reducing the amount of carbs you put in and increasing exercise to use up the glucose which is already there (if you are able), the levels have a chance to start coming down and the body has the opportunity to come back into balance.

Hopefully that makes sense. It is a rather over simplified explanation as biological systems are pretty messy and interrelated with lots of other factors having an impact, so trying to isolate and understand just one small system on it's own has it's drawbacks...... Which is probably why the cholesterol question is still hotly debated!

 

[helli]

Well it's been a fortnight since my diagnosis of T2 and I am learning to live with it.
After much reading up I decided to ignore my doctor's advice and just take one metformin tablet after breakfast.

I bought the Tee2+ tester and I struggle to get it to send the info over to the smartphone. I have to do two or three attempts to send it before the smartphone grabs the data. Anyone else having this issue? I'm pretty tech-savvy (ex tv engineer and ex computer systems admin) and I dread to think how others get on if I have this much trouble.
The other thing with which I really struggle is remembering the before and after meals testing my tests have been pretty haphazard so far.

I still don't know what is a "normal" glucose level and what is considered a hypo and a hyper.
I have settled on testing mainly after evening meal, is that what I should be doing?

device_id​

seq_num​

glucose(mg/dL)​

glucose(mmol/L)​

date​

time​

manual​

cs​

ketone​

lo​

hi​

premeal​

postmeal​

nomark​

fasting​

event​

insulin_type_1​

insulin_amount_1(U)​

insulin_type_2​

insulin_amount_2(U)​

carbs(g)​

medicine​

weight(lbs)​

bp_low(mmHg)​

bp_high(mmHg)​

exercise​

exercise_time(min)​

memo​

ketone_value(mmol/L)​

gki_value​

gki_glucose(mg/dL)​

gki_ketone(mmol/L)​

device_id_from​

F046036K1674​

6​

180​

10​

2021-07-12​

18:50:50​

N​

0​

0​

0​

0​

0​

1​

0​

0​

6​

None[0]​

0​

None[0]​

0​

0​

Metformin[3]​

0​

0​

0​

None[0]​

0​

​

​

​

​

​

G​

F046036K1674​

5​

225​

12.5​

2021-07-11​

19:04:36​

N​

0​

0​

0​

0​

0​

1​

0​

0​

6​

None[0]​

0​

None[0]​

0​

0​

Metformin[3]​

0​

0​

0​

Low Intensity[1]​

2​

short bike ride​

​

​

​

​

G​

F046036K1674​

4​

259​

14.4​

2021-07-11​

08:39:14​

N​

0​

0​

0​

0​

0​

1​

0​

0​

2​

None[0]​

0​

None[0]​

0​

0​

Metformin[3]​

0​

0​

0​

None[0]​

0​

​

​

​

​

​

G​

F046036K1674​

3​

259​

14.4​

2021-07-09​

20:15:26​

N​

1​

0​

0​

0​

0​

1​

0​

0​

6​

None[0]​

0​

None[0]​

0​

0​

Metformin[3]​

187.391​

0​

0​

Medium Intensity[2]​

10​

10 miles ride​

​

​

​

​

G​

F046036K1674​

2​

155​

8.6​

2021-07-08​

18:32:30​

N​

1​

0​

0​

0​

0​

1​

0​

0​

6​

None[0]​

0​

None[0]​

0​

0​

None[0]​

0​

0​

0​

None[0]​

0​

​

​

​

​

​

G​

F046036K1674​

1​

144​

8​

2021-07-08​

17:59:57​

N​

0​

0​

0​

0​

1​

0​

0​

0​

5​

None[0]​

0​

None[0]​

0​

0​

None[0]​

0​

0​

0​

None[0]​

0​

​

​

​

​

​

G​

I don't know if anyone can make any sense out of this excerpt from the spreadsheet the test kit sends to my email.

The columns I would take note of are
- glucose mmol/L
- date
- time

@Drummer has provided advice when to test and what to look out for.
I have Type 1 which is different to type 2 as it is treated differently so I prefer not to leave it to someone with personal experience to advise.

Over time, as you adjust your diet, hopefully, you will see the values in the glucose (mmol/L) column follow a downward trend.

(Incidentally, the column glucose (mg/dL) shows the same thing in the units, typically, used in the USA.)

 

[Barfly]

@Barfly Interesting article on cholesterol that you posted. I seem to buck the trend in that my diet is now very high in saturated fat and my cholesterol is continuing to reduce. I eat A LOT of good quality cheese and cream and fatty meat. I actively seek out the fattiest joints and cuts because they have more flavour. I have always loved fatty meat. I use any rendered fat during roasting to cook other food like eggs and veg in. I do think that eating a lot less carbs has an impact on that and I wonder if it may be the carbs together with the saturated fats which are the problem in the studies mentioned by @Eddy Edson I don't think there is any information about the other things people in those studies were eating. Nothing is ever simple or straight forward or unconnected to anything else in the body and it is easy to draw conclusions by just looking at one small system or aspect in isolation.
I am no advocating that people eat as much saturated fat as me or as little carbs, we all have to find a balance that fits in with our tastes and lifestyle and what makes us feel "well" but I definitely feel so much fitter and healthier for eating a diet high in saturated fat and low in carbs and my cholestrol levels are reducing and my nurse and consultant are happy even though my level is currently 4.5 and no need for talk of statins. My nurse today actually said "your cholesterol level is good"!

As regards your data, post meal readings are pretty meaningless without being linked to a pre meal reading and a food diary. You need to be looking at the difference between the pre and 2hr post meal reading to see how the food you ate in that meal and particularly the carbohydrate element, affected your levels. BG levels fluctuate quite significantly throughout the day and night depending upon a large number of factors. The pre meal reading helps to isolate the rise in BG level due to that meal. Without it you have no baseline.
If you are "pretty tech-savvy" then set an alarm to remind you to test before and after meals 😉

The MySugr app can be helpful to record readings and food intake and plot graphs and stuff. On a graph you will see a lot easier when your BG levels spike too high and then it is just a question of reducing the carb content of that meal and trying again next time you have it until you get the portion size to a point that your body can cope with it or ditch that particular carb type in favour of something else. You are looking for a rise in BG of less than 3mmols during that period but ideally no more than 2mmols most of the time. Sometimes the post meal reading might be lower than the pre meal reading and that is OK and shows that your body is starting to work more efficiently with it's own insulin to reduce levels.

The "normal range" for BG is considered to be 4-7 before a meal and below 8.5 2 hours post meal, but is is worth understanding that non diabetic people can drop below 4 and go above 10 very occasionally, usually just for brief spells until their body regulates it and brings them back into balance. For instance it would not be uncommon for some people to drop below 4 in the depths of sleep or unreasonable for them to hit 10 if they ate a couple of Mars Bars on the trot but their bodies will release glucose from the liver in the first instance or release insulin in the second to rebalance it.

As a Type 2 your body has likely become insulin resistant so it is unable to efficiently remove the excess glucose in your blood and so your levels stay high for too long and the body starts to adjust to this new higher level and see it as normal so the balancing process gets out of calibration. By reducing the amount of carbs you put in and increasing exercise to use up the glucose which is already there (if you are able), the levels have a chance to start coming down and the body has the opportunity to come back into balance.

Hopefully that makes sense. It is a rather over simplified explanation as biological systems are pretty messy and interrelated with lots of other factors having an impact, so trying to isolate and understand just one small system on it's own has it's drawbacks...... Which is probably why the cholesterol question is still hotly debated!

@rebrascora Wow, that's a pretty involved post lots to absorb. Primary take is get myself properly organised with my testing regime. Before and after meals. Got it. Also thanks for heads up on "normal" ranges. 4-7 and <8.5 OK

 

[Barfly]

For a type two the important thing is to not eat the foods which cause spikes after a meal.
So take a reading as you are about to eat, then another two hours after that.
The first test should show you your present state - I would get a reading of about 5 these days - that is mmol/l, you don't need the US units.
Two hours later the number should be ideally no more than 3 whole numbers higher, 2 would show that the meal was good in carbohydrate terms - I can get as low as 1 because I just can't get my Hba1c to go below 42.
Once I got my actual reading to be no more than 8.3mmol/l I stopped doing the first test and just watched the numbers drift down as I went on eating the same things week on week, avoiding high carb foods.
You will find a lot of information in the manual which came with the meter - I suspect the usual Y chromosome aversion to reading the manual is the problem. Try pg 43.
Reading the manual has always been my super power/secret weapon.

@Drummer Read the manual..blimey whatever next? Another nugget from you to say test 2 hours after a meal, I was doing it straight after-silly me...doh.

 

[Barfly]

The columns I would take note of are
- glucose mmol/L
- date
- time

@Drummer has provided advice when to test and what to look out for.
I have Type 1 which is different to type 2 as it is treated differently so I prefer not to leave it to someone with personal experience to advise.

Over time, as you adjust your diet, hopefully, you will see the values in the glucose (mmol/L) column follow a downward trend.

(Incidentally, the column glucose (mg/dL) shows the same thing in the units, typically, used in the USA.)

@helli Ok that's the take I had on it, thos 3 columns. Thanks.

 

[Eddy Edson]

I do think that eating a lot less carbs has an impact on that and I wonder if it may be the carbs together with the saturated fats which are the problem in the studies mentioned by @Eddy Edson I don't think there is any information about the other things people in those studies were eating.

There is a wealth of studies addressing this kind of issue. A convenient review by the American Heart Association on the impact of dietary fats:

https://www.ahajournals.org/doi/pdf/10.1161/CIR.0000000000000510

Replacing satfats by mono- or polyunsaturated fats is good; replacing satfats by whole grains is also good; replacing satfats by refined carbs is bad.



(Referenced to risk of CV disease.)

The overwhelming majority of credible experts in the field align on this. The opposing view is held largely by quacks and grifters, as I say.

 

[Barfly]

I am also increasing my exercise regime. I am increasing my normal weekly ride to twice weekly rising to 3 times a week soon and increasing the distance to at least 10 miles. It's a very pleasant ride from Hengistbury Head to Mudeford spit and through Wick village to Christchurch High St via the River path to Christchurch Priory and back. Too many visitors in the way this year though!
That's what you get for living in a holiday town like Bournemouth/Poole.
I thank all of you for your help, this is a great resource.
Tony

 

[rebrascora]

Sorry if it was information overload.... (Holding hands up emoji.... guilty M'Lord! 😳 ) just wanted to say don't be worried about enjoying your wine or whiskey and cheese as they will not impact your BG levels but the alcohol is empty calories (and the cheese full calories) if you need to lose weight, so best to stick to an occasional treat and or small portions.

Don't expect to hit those "normal" targets when you are newly diagnosed, you are just working towards those. The important thing at this stage is to reduce your "meal rise" to less than 3mmols. Once you achieve this regularly over all your meals, your pre-meal levels should start to reduce as a consequence and you will start to get readings in that "normal range", usually at the top end initially and then gradually decreasing. For me getting my first reading in single figures was a huge cause for celebration and then getting a reading in the 7s etc. Little goals and milestones.

You might find it easier to start with breakfast rather than your evening meal as most people have pretty much the same breakfast every morning so it is easier to test that each day over a week or so and tweak it to get it to no more than a 3 mmol rise, then you could work on intensively testing lunch and not test breakfast for a few days but just keep to whatever gave you good results. Gradually you will build up a resume of meals which you know don't cause you too much BG upheaval and you won't need to test so often, but the first few months do need quite a bit of work to figure out what you personally can get away with and what you need to kick into touch or drastically reduce the portion size of or restrict to just a very occasional treat.. ie birthday and Christmas. It's about making informed choices based on the information your BG meter gives you.

 

[Barfly]

@Barfly Interesting article on cholesterol that you posted. I seem to buck the trend in that my diet is now very high in saturated fat and my cholesterol is continuing to reduce. I eat A LOT of good quality cheese and cream and fatty meat. I actively seek out the fattiest joints and cuts because they have more flavour. I have always loved fatty meat. I use any rendered fat during roasting to cook other food like eggs and veg in. I do think that eating a lot less carbs has an impact on that and I wonder if it may be the carbs together with the saturated fats which are the problem in the studies mentioned by @Eddy Edson I don't think there is any information about the other things people in those studies were eating. Nothing is ever simple or straight forward or unconnected to anything else in the body and it is easy to draw conclusions by just looking at one small system or aspect in isolation.
I am no advocating that people eat as much saturated fat as me or as little carbs, we all have to find a balance that fits in with our tastes and lifestyle and what makes us feel "well" but I definitely feel so much fitter and healthier for eating a diet high in saturated fat and low in carbs and my cholestrol levels are reducing and my nurse and consultant are happy even though my level is currently 4.5 and no need for talk of statins. My nurse today actually said "your cholesterol level is good"!

As regards your data, post meal readings are pretty meaningless without being linked to a pre meal reading and a food diary. You need to be looking at the difference between the pre and 2hr post meal reading to see how the food you ate in that meal and particularly the carbohydrate element, affected your levels. BG levels fluctuate quite significantly throughout the day and night depending upon a large number of factors. The pre meal reading helps to isolate the rise in BG level due to that meal. Without it you have no baseline.
If you are "pretty tech-savvy" then set an alarm to remind you to test before and after meals 😉

The MySugr app can be helpful to record readings and food intake and plot graphs and stuff. On a graph you will see a lot easier when your BG levels spike too high and then it is just a question of reducing the carb content of that meal and trying again next time you have it until you get the portion size to a point that your body can cope with it or ditch that particular carb type in favour of something else. You are looking for a rise in BG of less than 3mmols during that period but ideally no more than 2mmols most of the time. Sometimes the post meal reading might be lower than the pre meal reading and that is OK and shows that your body is starting to work more efficiently with it's own insulin to reduce levels.

The "normal range" for BG is considered to be 4-7 before a meal and below 8.5 2 hours post meal, but is is worth understanding that non diabetic people can drop below 4 and go above 10 very occasionally, usually just for brief spells until their body regulates it and brings them back into balance. For instance it would not be uncommon for some people to drop below 4 in the depths of sleep or unreasonable for them to hit 10 if they ate a couple of Mars Bars on the trot but their bodies will release glucose from the liver in the first instance or release insulin in the second to rebalance it.

As a Type 2 your body has likely become insulin resistant so it is unable to efficiently remove the excess glucose in your blood and so your levels stay high for too long and the body starts to adjust to this new higher level and see it as normal so the balancing process gets out of calibration. By reducing the amount of carbs you put in and increasing exercise to use up the glucose which is already there (if you are able), the levels have a chance to start coming down and the body has the opportunity to come back into balance.

Hopefully that makes sense. It is a rather over simplified explanation as biological systems are pretty messy and interrelated with lots of other factors having an impact, so trying to isolate and understand just one small system on it's own has it's drawbacks...... Which is probably why the cholesterol question is still hotly debated!

Barbara- I just installed the mysugr app and it asks what measuerments we use for carbs. What is normal?
Tony.

 

[rebrascora]

Barbara- I just installed the mysugr app and it asks what measuerments we use for carbs. What is normal?
Tony.

grams

 

[rebrascora]

There are a lot of features of that app which will not necessarily be useful to you and at this stage you might be taking on too much to start carb counting so I wouldn't worry too much about that and just use it to list basic meal content and readings.... So... 2 slices wholemeal bread toasted with 3 scrambled eggs. 4 pieces of new potatoes with salmon and broccoli... that sort of thing.... Just so you can look back and think "How can I reduce the carb content a bit as that meal gave me too much of a rise in BG last time", so you might try 1.5 slices of toast with your scrambled eggs instead and see how that works or 3 potatoes instead of 4 next time.

 

[Drummer]

I am also increasing my exercise regime. I am increasing my normal weekly ride to twice weekly rising to 3 times a week soon and increasing the distance to at least 10 miles. It's a very pleasant ride from Hengistbury Head to Mudeford spit and through Wick village to Christchurch High St via the River path to Christchurch Priory and back. Too many visitors in the way this year though!
That's what you get for living in a holiday town like Bournemouth/Poole.
I thank all of you for your help, this is a great resource.
Tony

Well well - small world - I'm in Parkstone.

 

[Barfly]

@Drummer Talbot Village.

 

[Eddy Edson]

There is a wealth of studies addressing this kind of issue. A convenient review by the American Heart Association on the impact of dietary fats:

https://www.ahajournals.org/doi/pdf/10.1161/CIR.0000000000000510

Replacing satfats by mono- or polyunsaturated fats is good; replacing satfats by whole grains is also good; replacing satfats by refined carbs is bad.

View attachment 17892

(Referenced to risk of CV disease.)

The overwhelming majority of credible experts in the field align on this. The opposing view is held largely by quacks and grifters, as I say.

And then the connection between LDL cholesterol and diseases associated with atherosclerosis is similarly universally accepted by non-quack non-grifter genuine experts in the field. See these studies for painfully detailed consensus reviews of the evidence from the European Atherosclerosis Society:

https://academic.oup.com/eurheartj/article/41/24/2313/5735221

Low-density lipoproteins cause atherosclerotic cardiovascular disease. 1. Evidence from genetic, epidemiologic, and clinical studies. A consensus statement from the European Atherosclerosis Society Consensus Panel

AbstractAims. To appraise the clinical and genetic evidence that low-density lipoproteins (LDLs) cause atherosclerotic cardiovascular disease (ASCVD).Metho

academic.oup.com

This diagram summarises the findings from dozens of trials and studies:


Overall, dropping LDL by 1.0 mmol/L reduces heart disease risk by an average of 20%, a bit more if you're starting from a high base.

Notice the focus on LDL, not "ratios". The best international guidelines IMO recognise that LDL is the main issue. (A couple of years ago the NICE surveillance committee took note of this evidence, and recommended a re-focus on LDL reduction, as against ratios, but for whatever reason nothing has happened.)

 

[Barfly]

And then the connection between LDL cholesterol and diseases associated with atherosclerosis is similarly universally accepted by non-quack non-grifter genuine experts in the field. See these studies for painfully detailed consensus reviews of the evidence from the European Atherosclerosis Society:

https://academic.oup.com/eurheartj/article/41/24/2313/5735221

Low-density lipoproteins cause atherosclerotic cardiovascular disease. 1. Evidence from genetic, epidemiologic, and clinical studies. A consensus statement from the European Atherosclerosis Society Consensus Panel

AbstractAims. To appraise the clinical and genetic evidence that low-density lipoproteins (LDLs) cause atherosclerotic cardiovascular disease (ASCVD).Metho

academic.oup.com

This diagram summarises the findings from dozens of trials and studies:

View attachment 17930
Overall, dropping LDL by 1.0 mmol/L reduces heart disease risk by an average of 20%, a bit more if you're starting from a high base.

Notice the focus on LDL, not "ratios". The best international guidelines IMO recognise that LDL is the main issue. (A couple of years ago the NICE surveillance committee took note of this evidence, and recommended a re-focus on LDL reduction, as against ratios, but for whatever reason nothing has happened.)

@Eddy Edson
You are really on a mission here, I'm sorry to say I was overwhelmed and had enough after the first link!
I hope you are managing your circulatory issues ok.
Cheers Tony.

 

[Barfly]

I have been monitoring my BG levels on a more regular basis and getting into a routine. I have noticed on reading through the "Group 7 day waking average" thread on here, my levels are way higher than most others. The lowest reading I have so far managed is 8.0, my highest is 15.0. The average seems to be 5-8. Also my fluctuations are massive compared to everyone else's.
Is this because I am a newbie and not controlling it yet or am I just some sort of diabetic freak?

I also struggle to find anything to replace bread in my diet. Lunch is a small snack for me usually main meal at night, and so sandwiches, toasties and all things bready have been my go-to for as many years as I can remember. I really need to find something to replace bread....but what? It's all pervasive as a lunch food.

Tony

 

[everydayupsanddowns]

I have been monitoring my BG levels on a more regular basis and getting into a routine. I have noticed on reading through the "Group 7 day waking average" thread on here, my levels are way higher than most others. The lowest reading I have so far managed is 8.0, my highest is 15.0. The average seems to be 5-8. Also my fluctuations are massive compared to everyone else's.
Is this because I am a newbie and not controlling it yet or am I just some sort of diabetic freak?

Many newcomer T2s seem to find that morning levels are the last to come into range, and the most stubborn. This can be a combination of the effect of Dawn Phenomenon, where the liver releases glucose to fire up the burners for the day either in the early hours or as soon as you get out of bed. People also often find that they are more insulin resistant in the mornings, so carbs are less tolerated at breakfast than they would be later in the day.

I also struggle to find anything to replace bread in my diet. Lunch is a small snack for me usually main meal at night, and so sandwiches, toasties and all things bready have been my go-to for as many years as I can remember. I really need to find something to replace bread....but what? It's all pervasive as a lunch food.

Tony

Yes I can imagine that’s a real challenge. You might find some ideas and inspiration in the ‘What did you eat yesterday?’ thread.

Some people find it sufficient to go for a lower carb / low GI bread (usually something seedy), or halve the carb load with only one slice as an open sandwich. Others explore options like ryvita, rice cakes, wraps or similar which may not have the 35g-40g(ish) pricetag of regular bread. Others find their best bet is a complete rethink, and transfer to a much wider (and arguably far more varied and interesting) mixture of salads, omelettes, egg tortilla, leftovers, and all sorts of other goodies.

At the end of the day it has to work for you, and be sustainable. Just experiment with a few options and see how your BG meter likes them 🙂

 

[Barfly]

Many newcomer T2s seem to find that morning levels are the last to come into range, and the most stubborn. This can be a combination of the effect of Dawn Phenomenon, where the liver releases glucose to fire up the burners for the day either in the early hours or as soon as you get out of bed. People also often find that they are more insulin resistant in the mornings, so carbs are less tolerated at breakfast than they would be later in the day.


Yes I can imagine that’s a real challenge. You might find some ideas and inspiration in the ‘What did you eat yesterday?’ thread.

Some people find it sufficient to go for a lower carb / low GI bread (usually something seedy), or halve the carb load with only one slice as an open sandwich. Others explore options like ryvita, rice cakes, wraps or similar which may not have the 35g-40g(ish) pricetag of regular bread. Others find their best bet is a complete rethink, and transfer to a much wider (and arguably far more varied and interesting) mixture of salads, omelettes, egg tortilla, leftovers, and all sorts of other goodies.

At the end of the day it has to work for you, and be sustainable. Just experiment with a few options and see how your BG meter likes them 🙂

Thanks for this Mike, reassuring for me. All this PC foodstuff new age type is so alien to me as an old fart brought up on bread and dripping sandwiches with lashings of salt after the war.....Old dog new tricks eh?

 

[Drummer]

I have been monitoring my BG levels on a more regular basis and getting into a routine. I have noticed on reading through the "Group 7 day waking average" thread on here, my levels are way higher than most others. The lowest reading I have so far managed is 8.0, my highest is 15.0. The average seems to be 5-8. Also my fluctuations are massive compared to everyone else's.
Is this because I am a newbie and not controlling it yet or am I just some sort of diabetic freak?

I also struggle to find anything to replace bread in my diet. Lunch is a small snack for me usually main meal at night, and so sandwiches, toasties and all things bready have been my go-to for as many years as I can remember. I really need to find something to replace bread....but what? It's all pervasive as a lunch food.

Tony

After a few years eating low carb I don't need to eat lunch, but after some sleepless nights due to the heat I have been rising late and I have made 'chaffles' - cheese waffles. I bought yet another kitchen toy - a waffle maker, but apparently the mix makes good 'wraps' when cooked in a frying pan.
I make bacon 'chaffies' - a cheese waffle with an extra thick rasher of bacon - or as many skinny ones as you can manage to enclose - I have been considering the wrap variant and tuna salad but on days when it has been too hot, it is just too hot even to eat.
When you get a high spice after eating then a change to the menu is indicated, and as the spikes reduce then everything else should follow suite.

 

[rebrascora]

Hi. When you say the average seems to be 5-8. Do you mean your other readings through the day, or do you mean the average readings on the "Group 7 day waking average" thread? Just trying to get an idea of whether it is just your morning readings which are out of range or your readings in general? Could you give us an example of a days readings with your menu for that day, so that we have an idea of how your levels are responding to the food you are eating?

Keeping a food diary along with your before and 2 hours after meal readings is an important aspect of figuring it all out in the early days, so do do that if you aren't already and having a structured test routine. You mentioned random testing on the other thread which is why I mention this.

As regards bread, it was one of the things I found most difficult/mind boggling when I first started eating low carb. It is a logistical problem as much as a cultural and dietary shock. We have based our meals around bread for pretty much all our lives and it is a carrier for so many foods which made it the most difficult aspect of changing my diet. Yes I also enjoyed bread but it was the convenience of it which I probably missed most.

Some people buy low carb bread like LivLife or Bergen (if you can manage to source it... it is like gold dust) or Hovis do one I think and some people bake their own but you do need specialist ingredients, some of which you would need to buy online as they are not available in your average supermarket, but you can then use a bread maker for it or give your arm and back muscles a work out and knead it by hand which will also be good for your diabetes management as is any exercise.
I went cold turkey and just cut it out altogether and learned to eat foods that don't need it but it was a slow and frustrating process until I broke the habit. I don't miss it now but it took time to get my head around it.
There are rare occasions when I will make a chaffle and use that instead. This is a combination of beaten egg and grated cheese. I also add a tiny bit of psyllium husk or you can add a teaspoon of coconut flour or ground almonds to give it more substance but I try not to use almond products as much as possible because of their environmental impact. Basically you make a batter with the eggs and cheese beaten together and either put it in a waffle maker or I cook it as a large pancake in a hot frying pan in a little lard or coconut oil. I end up with what is essentially a very thin cheese omelette but works really well when cool as a wrap or carrier for sandwich filling. I really enjoyed it filled with fried black pudding, mushrooms, lettuce, mayonnaise and a couple of thinly sliced cherry tomatoes. You could of course use bacon for a BLT sandwich or sausages, or probably tuna salad. You could make 2 or 3 at a time and store them for use later. They certainly keep fine for a couple of days and just take a few minutes to make.

Anyway, stick at it. It does take time to get it sorted mentally with a new diet as well as levels to start settling down. The important thing is to look at long term trends rather than individual readings which do vary but it is normal for things to be quite erratic at first until you figure out what works for you.