Eating the Low-Carb Way: your place to share

[DreamStalker]

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Steve, I've been reading about diabetes since my friend lost her ability to read printed materials (at least 10 yrs now). Cellular damage starts at blood glucose readings of >140, multiple studies confirm this. Retinopathy damage is accelerated at 150. A short period of time (like minutes) likely won't cause too much glycation (protein-sugar clumping) but any significant period of time with hyperglycemia will cause cellular damage. Out of curiousity, my friend and I tested my mom who has gluconormal control at several lower-carb meals we all shared, where she would start in the mid-90s, diabetic would be in the 120s, then 2 hrs PostPrandial, mom would be 100-105 and diabetic would be 145-160, a rise of 5-10 compared to 25-40. I've never read a single study that shows 2 hr rises that high in gluconormal folks -- maybe the syrup they use for a GTT but not a lower carb meal.

EDIT: Just did another experiment as mom wanted to see if her glucose control is failing: 101 at dinner of 1 egg, 3 slices bacon, 1/2 oz slice of cheese, 2 pieces of white bread, mayo, hot cocoa (I DIDN'T EAT THIS ), 2 hrs PP her glucose was 105...diabetic friend sighed in frustration. She & I had scrambled eggs, cheese, sausage, tomato slices. Diabetic laughs as I post this and says she hates my mom .

Yes, at 140 it "starts" but very little. A1C is 6.1 at this level. 170 is beginning damage, A1c at 7% but still just OK. The real damage starts at 8% A1C or 205mg/dl. The American diet is what's spiking these numbers but normal people process this very quickly. Don't let these low "optimum" numbers by these doctors fool you. Doctors know very little about Diabetes. They prescribe medication to the lazy and hope for the best. I've done it all and came out the other end on my own...basically diabetes free. TONS of research and trial and error. The Retinopathy damage you are talking about can be controlled with Benfotiamine and glucose control. Yes, that upper diet you are showing would not spike much in a non-diabetic person. Go to a McDonalds order a total meal and the normal person spikes, like I said, to 160 -180 and then pulls back very quickly. ( they also eat at home this way...big portions and the wrong food). Portions are important. Americans on average eat waaaaay too much at a sitting. This is another reason for the "overloads". Why do you think there are so many "pre-diabetes" people here in America! As you age...it really brings it on if you keep it up. We're talking "average" here.

Post prandial levels over 120 are not good and should remain less than 100 at all times for good health.

[Daffney_Gillfin]

I have only one concern, I want to reduce weight but i'm also trying to reduce my high cholesterol. Without access to the whole thing without paying i'm not sure if it will be a good idea or not?

Which part of your cholesterol is high?

If you felt good on low carb except for running out of energy for exercise, you might want to check into a targeted low carb diet. Try googling Lyle McDonald and TKD for more information.

[DreamStalker]

I have only one concern, I want to reduce weight but i'm also trying to reduce my high cholesterol. Without access to the whole thing without paying i'm not sure if it will be a good idea or not?

Which part of your cholesterol is high?

If you felt good on low carb except for running out of energy for exercise, you might want to check into a targeted low carb diet. Try googling Lyle McDonald and TKD for more information.

Good point Daffney. He could carb load on potatoes or white rice an hour or so before the exercise activity.

TKD = Targeted Ketogenic Diet.

[Paul56]

My take on "low-carb" and other diets...

-Diets do not work.

-Better to consume balanced meals of the correct portions.

-Better to incorporate some form of exercise in your plan.

-Losing weight means a lifestyle change and doesn't end once the weight is lost.

[MoneyGal]

Well, if it is still possible to talk about low-carb eating on this thread, I have a question.

When people are talking about the different KINDS of low-carb eating - like timbalion, with his description of ultra-low-carb and low-carb - how do you measure the total carbs in a diet? Is it grams of carbohydrate eaten per day? Someone else talked about carb "points." Is this also grams of carbohydrate?

What is an ultra-low-carb diet - how many grams of carbohydrate per day? Are you measuring net or gross carbs?

The "Low Carb, Fast and Easy" book gives grams of carbohydrate per serving for each recipe. If I ate all my meals from that book (which I am tempted to do! everything looks awesome), I could calculate my grams of carbohydrate intake easily. (BTW, BlackSpinner - I got a used copy of the book from abe.com for $1!)

[DreamStalker]

Well, if it is still possible to talk about low-carb eating on this thread, I have a question.

When people are talking about the different KINDS of low-carb eating - like timbalion, with his description of ultra-low-carb and low-carb - how do you measure the total carbs in a diet? Is it grams of carbohydrate eaten per day? Someone else talked about carb "points." Is this also grams of carbohydrate?

What is an ultra-low-carb diet - how many grams of carbohydrate per day? Are you measuring net or gross carbs?

The "Low Carb, Fast and Easy" book gives grams of carbohydrate per serving for each recipe. If I ate all my meals from that book (which I am tempted to do! everything looks awesome), I could calculate my grams of carbohydrate intake easily. (BTW, BlackSpinner - I got a used copy of the book from abe.com for $1!)

Ultra-low carb is also known as ketogenic when carbs are limited to 50 grams per day or less. Very low carb is between 50 and 100 grams per day. Low carb is between 100 and 150 grams per day. Above 150 grams per day it is no longer considered low carb.

If you eat non-starchy veggies and quality meats and fats and stay away from sugar/fructose and starchy foods, there is no need to measure grams of carbs. Try not to make it any more complicated unless you just want to dive in and learn all of the details ... in which case you are better off doing your own research than asking questions on this forum.

[Catnap]

I find the easiest way to calculate this is by using a program called FitDay. It's available free online (http://www.fitday.com) or, if you want to download it, once you join online you can download a copy for $19.00. You can enter food, activity, mood log, etc., and it returns daily averages for all nutrients (including carbs), overview (calories per day, activity per day, and tons more). It also has an "explore" feature that lets you look up information for all foods.

Tip: If you don't join online, the download price is $10 more. I really like it, especially the level of information it provides and that I don't have to be at my own computer to enter information, since I can use it online. I like it enough that I also bought it to use offline at home.

[MoneyGal]

Thanks to both of you. It was more curiosity for me, like "is this something I have to pay attention to?" I'm not going to count anything.

New question: DS (and other low-carbers) - do you ever "fall off the wagon?" Or even deliberately eat something not in your normal eating plan?

BTW, I switched my fast from Friday to Saturday. I am going to do a one-day fast from noon Sat to noon Sun.

[djhnsmn]

I am doing a medically supervised weight loss plan geared towards insulin resistance. I must eat at least 20 g protein and no more than 27 carbs each meal (complex carbs much preferred), must not go five hours without eating, plus exercise at least 30 minutes five days per week. And I must have at least 7 g protein just prior to bed. I have removed pasta, potatoes, rice, and melon-type fruit from diet. After three weeks, I have no cravings, increased energy, and just generally feel a lot better. Plus, I have lost 10 pounds, with 25 to go.

[Kiralynx]

I find the easiest way to calculate this is by using a program called FitDay. It's available free online (http://www.fitday.com) or, if you want to download it, once you join online you can download a copy for $19.00. You can enter food, activity, mood log, etc., and it returns daily averages for all nutrients (including carbs), overview (calories per day, activity per day, and tons more). It also has an "explore" feature that lets you look up information for all foods.

Tip: If you don't join online, the download price is $10 more. I really like it, especially the level of information it provides and that I don't have to be at my own computer to enter information, since I can use it online. I like it enough that I also bought it to use offline at home.

Yup -- I got the DL years ago!

Very useful -- and because you can create "custom foods," ie, enter your own recipes, it's WAY easier to keep tract of what you're eating.

[BlackSpinner]

Ultra-low carb is also known as ketogenic when carbs are limited to 50 grams per day or less. Very low carb is between 50 and 100 grams per day. Low carb is between 100 and 150 grams per day. Above 150 grams per day it is no longer considered low carb.

If you eat non-starchy veggies and quality meats and fats and stay away from sugar/fructose and starchy foods, there is no need to measure grams of carbs. Try not to make it any more complicated unless you just want to dive in and learn all of the details ... in which case you are better off doing your own research than asking questions on this forum.

I find I need to look at the numbers for a few weeks - not keeping count as much a watching. Unless I see some numbers I can't make choices. Probably the programmer / computer geek in me.

In a way it is kind of like when I was learning relaxation techniques - they tell you to try and do them 30 times a day - knowing that if you can make it 15 times you will be winning.
So I am going to (when I get rid of this flu and can go shopping) aim at the 50 knowing it will probably be closer to 100. Knowing myself I know if I aim at 100 I won't make it. Just like I can't eat one potato chip without eating the whole bag so it is better not to have them around.

[Catnap]

Thanks to both of you. It was more curiosity for me, like "is this something I have to pay attention to?" I'm not going to count anything.

New question: DS (and other low-carbers) - do you ever "fall off the wagon?" Or even deliberately eat something not in your normal eating plan?

I do sometimes, but I really try not to. Not so much because I'm trying to be rigid as far as my eating, but because staying low-carb helps control my appetite and cravings. Otherwise, it's like a roller coaster. If I stay low-carb, no willpower is involved: I just don't have the cravings and out of control appetite.

[Muse-Inc]

...other low-carbers) - do you ever "fall off the wagon?" Or even deliberately eat something not in your normal eating plan?...

Yup, I usually plan for it but I do occasionally spontaneously eat a moderate-high carb food or meal, then go exercise to burn up those carbs.

[MoneyGal]

Right, BS...that's what I think I need to do too - aim at 50 and check the numbers for a few weeks. I should have said I don't plan on counting anything long-term.

I'm on...what? Day 2 or 3 - and I feel fantastic. However, I did eat a date square this morning. But! refused the ice cream my daughter offered me last night.

[Uncle_Bob]

I have only one concern, I want to reduce weight but i'm also trying to reduce my high cholesterol. Without access to the whole thing without paying i'm not sure if it will be a good idea or not?

Which part of your cholesterol is high?

If you felt good on low carb except for running out of energy for exercise, you might want to check into a targeted low carb diet. Try googling Lyle McDonald and TKD for more information.

Lipid panel
Total 226 (down from 260)
Triglycerides 149
HDL 60
VLDL 30
LDL 138

I''ll have to look into the other low carbs diets, thanks